Your 7-day 'Trucker' meal planner
Before starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that's right for you.
This nutritionally balanced meal plan is suitable for those who are constantly on the move and need quick, straightforward meals. It's both calorie and carb counted for your convenience, and contains at least five portions of fruit and veg per day.
Please note that the full nutritional information and exact specifications for all meals and snacks is available in the PDF only, and not listed below.
Download Trucker meal planner (PDF, 733KB)
Further information on following this meal planner
The weekly overview
Monday
Breakfast: Microwave mug: apple and cinnamon fruity porridge
Lunch: Hearty minestrone soup
Dinner: Beef stew with dumplings, small jacket potato and broccoliPudding: Blackberry upside down pudding
Choose from snacks including fruit, wholemeal fruit bars and oatcakes and cheese.
Tuesday
Breakfast: Weetabix and banana
Lunch: Goat's cheese and roast vegetable pan bagnat
Dinner: Fab fish, chips and peas
Pudding: Apple Charlotte
Choose from snacks including fruit, fruit and nut bars and nuts.
Wednesday
Breakfast: Wholemeal toast and reduced-sugar beans.
Lunch: Mediterranean pasta salad
Dinner: Pork balls with tomato sauce and spaghetti
Pudding: Rhubarb and ginger sponge with custard
Choose from snacks including fruit and yogurt.
Thursday
Breakfast: Egg sandwich
Lunch: Beef and barley soup
Dinner: Turkey in creamy leek and parsley sauce with a medium jacket potato and vegetables
Pudding: Sweet potato pudding cake with Greek yogurt
Choose from snacks including yogurt and fruit and nut bars.
Friday
Breakfast: Sugar-free muesli with fruit and wholemeal toast
Lunch: Hearty Spanish omelette
Dinner: Speedy salmon pasta
Pudding: Stuffed baked apples and Greek yogurt
Choose from snacks including fruit, wholemeal fruit bars and salted popcorn.
Saturday
Breakfast: Wholemeal toast with lean bacon, egg, mushroom and tomato
Lunch: Chicken and spinach burritos
Dinner: Gammon and pineapple stir-fry with rice
Pudding: Ice cream with strawberries
Choose from snacks including fruit, wholemeal fruit bars and oatcakes with reduced-fat cheese.
Sunday
Breakfast: Lean bacon and egg sandwich
Lunch: Tuscan bean soup
Dinner: Roast chicken dinner
Pudding: Chocolate mousse with raspberries
Choose from snacks including fruit and sweet potato pudding cake.
Trucker plan information
There are many jobs that require a lot of driving, including: taxi driver, bus driver or delivery driver to name just a few. With a lot of time spent sitting down, often unsociable hours and convenience food readily to hand, healthy eating and sticking to a healthy weight can be difficult.
But, with a little planning and preparation, you can begin to make some changes to what you eat and maybe even save some money. This meal planner can help you with meal inspiration and also to prepare for the week ahead.
General healthy eating information
To help us manage our weight and choose a healthier diet, reference intakes (RIs) have been devised and give a useful indication of how much energy the average person needs and how a particular nutrient fits into your daily diet.
RIs are not intended as targets, as energy and nutrient requirements are different for all people depending on your age, sex and activity levels. The term ‘reference intakes’ has replaced ‘guideline daily amounts’ (GDAs), which used to appear on food labels. But, the basic principle behind these two terms is the same.
RIs values are based on an average-sized woman doing an average amount of physical activity. This is to reduce the risk of people with lower energy requirements eating too much, as well as to provide clear and consistent information on labels.
As part of a healthy balanced diet, an adult's reference intakes for energy and carbohydrate in a day is 2000 kcal and 260g, respectively.
The ‘Trucker' meal plan should be adjusted according to your needs. Remember, we don't all need to eat the same amount of calories. Men, who are generally heavier and have more muscle compared to women, require more calories. Young children also need fewer calories than adults. In contrast, older boys from 11 years and girls from 15 years and above, are likely to need more calories. So, adjust portion sizes accordingly to meet your needs.