Key to Nutrition while Long Distance Driving

Some long-distance drivers are dependent on rest stops to meet their daily needs, however, these settings show reduced accessibility of foods and beverages that align with dietary guidelines. As a result, studies have shown that long-distance drivers have higher rates of high cholesterol, obesity, and diabetes. In fact, 74% of long-distance drivers in TN regularly consume junk food equating to 2,377,804 drivers. 

• The key to achieving your nutrition goals with long commutes is preparation!

• There are many convenient on-the-go snack & meal options; both healthy and delicious that can be taken on the road with you! Just be sure to pack a lunch-box and ice pack, and then you’re all set! 

Breakfast

1. Egg Muffins

2. Overnight Oats

3. Yogurt parfait 

Lunch 

1. Mason Jar Salads

   1. Adding in your favorite greens, vegetables, and protein to a jar! It’s that simple! 

2. Buffalo Chicken Grain Bowl

Dinner 

1. Chicken and Vegetable Skewers 

   1. Grilled chicken and your favorite veggies on skewers! 

2. Whole Wheat Pasta Salad

3. Turkey and Avocado Wrap

Snacks

1. Veggies with hummus. 

   1. Carrots, cucumbers, celery, tomatoes, etc. 

2. No-bake peanut butter bites

3. Fruits with peanut butter on the side 

   1. Apples, bananas, strawberries, etc. 

4. Protein shakes 

   1. Premier protein or Owyn protein drinks! 

5. Trail Mix 

6. Greek Yogurt

Egg Muffins

Ingredients: eggs + egg whites, vegetables (go crazy!), herbs, cheese (optional), and any kind of topping you wish (avocado, salsa, etc.)

Instructions: 

1. Coat a muffin tin with non-stick spray and add in your vegetables. 

2. Whisk eggs, egg whites, and herbs in a small bowl. Then, pour in egg mixture into muffin tin. 

3. Crumble cheese on top, if you wish. 

4. Bake at 350 for 25 minutes. Enjoy! 

   

   
   

Overnight Oats

Ingredients: old-fashioned oats, milk (2%, low-fat, almond, coconut, oat milk), chia seeds, greek yogurt, and fruit toppings (any kind you want.) 

Instructions:

1. Use a 1:1 ratio! 

   1. Example: ½ cup oats, ½ cup milk, ½ cup greek yogurt

   2. Stir that all in a jar, refrigerate overnight, and then top with your favorite fruit in the morning before you go! 

      

Buffalo Chicken Grain Bowl 

Ingredients: couscous, honey-mustard vinaigrette, roasted chicken thigh (sliced), stalk of celery (chopped), carrot, hot sauce 

Instructions:

1. Combine couscous and 1 tablespoon dressing in a medium sealable container. 

2. Top with chicken, celery, carrot ribbons and blue cheese.

3. Drizzle with the remaining 1 tablespoon dressing. Top with hot sauce just before serving.

   

Greek Pasta Salad 

Ingredients: 1 (12 ounce) box whole wheat rotini pasta,¼ cup apple cider vinegar, ¼ cup olive oil, ¼ cup crumbled feta cheese, or to taste, 6 leaves fresh basil, chopped, salt and ground black pepper to taste, 3 tomatoes, chopped, 2 large carrots, chopped, 1 bunch asparagus, trimmed and chopped, 1 bunch green onions, 4 cloves garlic, minced

Instructions:

1. Bring a large pot of lightly salted water to a boil; cook rotini at a boil for about 8 minutes.

2. Rinse rotini with cold water and drain. Whisk apple cider vinegar and olive oil together in a large bowl and stir in feta cheese, basil, salt, and black pepper. 

3. Toss tomatoes, carrots, asparagus, green onions, and garlic in feta vinaigrette to evenly coat.

4. Stir pasta into vegetable mixture and toss until evenly combined. Enjoy!

No-Bake Energy Bites

Ingredients: 1 cup rolled oats, ½ cup semi-sweet chocolate chips, ½ peanut butter, ⅓ cup honey, 1 teaspoon vanilla extract

Instructions:

1. Stir oats, chocolate chips, peanut butter, honey, and vanilla extract together in a bowl.

2. Roll dough into 24 balls with your hands. Arrange balls on a baking sheet and freeze until set, about 1 hour. 

3. Enjoy and take on the road!