Spend your day behind the wheel, delivering parcels quickly and accurately? You drivers are the real everyday heroes, and you deserve far more than the usual truck-stop meals. Whether it is the mid-morning hunger pang, lunch or an afternoon snack, feeding your body the right food is what keeps you performing. But how do you balance the demands of a job on the road with the need for a decent, healthy meal?Look no further. Here are the top 10 meal ideas built for delivery drivers.
Why does stopping to eat at lunchtime matter?
- Keeping your energy and focus up Delivering parcels or meals can be physically and mentally demanding. Skipping meals leads to a drop in energy and concentration, which can affect how you work and even raise the risk of an accident.
- Stabilising blood sugar: Eating at regular intervals keeps blood sugar steady, which avoids the peaks and troughs that bring mood swings, tiredness and lapses in concentration.
- Overall health: Taking the time to eat a balanced meal contributes to good general health. Eating a variety of foods is what gives you a broad range of nutrients.
- Preventing burnout: Delivery drivers often have packed schedules and can be tempted to keep working without a break. That road leads to burnout. Taking a break to eat at lunchtime is a good way to prevent it and to keep a healthy balance between work and life.
- Lifting your mood: Stopping and eating helps lift your mood and lower stress, which makes the rest of the working day more enjoyable.
The top 10 meals to eat on the road
Soups
A fan of soup? Soups have plenty going for them and they travel well. Vegetable soup, chicken soup or minestrone all reheat easily and are simple to eat. Add vermicelli or pieces of chicken breast for a full meal. A heated lunch box will warm your soup with no trouble. If you would rather avoid the electrics, an insulated lunch box will hold the temperature.A few examples:
- Mixed vegetable soup
- Chicken noodle soup
- Beef broth with vegetables
- Lentil soup
- Minestrone
Sandwiches and open sandwiches
Sandwiches and open sandwiches are practical options for eating in the cab. The classic ham and cheese is always a safe bet, but why not try tuna, chicken or even a vegetarian version? Adding vegetables such as lettuce, tomato or cucumber raises the nutritional value of the meal.A few examples:
- Buns stuffed with vegetables
- Grilled chicken sandwich
- Club sandwich with smoked duck breast and Roquefort
- Ham and cheese sandwich
- Hummus and grilled vegetable open sandwich
Wraps and burritos
Wraps and burritos are perfect for eating on the move, because they are easy to eat without making a mess. Fill them with grilled meat, fresh vegetables, rice and cheese for a full, balanced meal. Avocado or grilled chicken wraps are particularly good.A few examples:
- Grilled chicken and avocado wrap
- Beef and black bean burrito
- Vegetarian wrap with grilled vegetables
- Chicken and rice burrito
Salads
Nothing beats a well-filled salad for a healthy meal on the road. Make a tuna salad, a chicken salad or even a pasta salad. Bento boxes are perfect for carrying salads, and if you prefer a hot meal you can warm chicken or gizzards in a heated box.A few examples:
- Chicken Caesar salad
- Chicken breast marinated in herbs and honey, served as a salad
- Quinoa and grilled vegetable salad
- Chicken and vegetable salad with a sweet-and-savoury dressing
- Chicken and avocado salad
- Greek salad
Quiches
A homemade quiche is an excellent choice for a meal on the move. Try a tomato and goat’s cheese quiche, a potato and onion one, or tomato and ricotta. If you have a sweet tooth, a sweet tart makes a good dessert. To reheat your quiche, use an in-car microwave or a heated bento box.A few examples:
- Quiche Lorraine
- Quiche with fresh goat’s cheese, cherry tomatoes and pearl onions
- Spinach and feta quiche
- Sun-dried tomato and basil quiche
- Mushroom and goat’s cheese quiche
Quinoa or rice bowls
A quinoa or rice bowl topped with vegetables, meat or tofu is a nutritious option for eating in the cab. You can build all sorts of tasty combinations, such as a rice bowl with stir-fried vegetables and chicken, or a quinoa bowl with tofu and vegetables.A few examples:
- Quinoa bowl with grilled chicken and vegetables
- Teriyaki rice bowl with tofu
- Greek quinoa bowl
Pasta to go
Pasta is always a winner on the road. Try a cold pasta salad with vegetables and cheese, or hot pasta with a good sauce. Pesto, tomato and mozzarella pasta is particularly good.A few examples:
- Mediterranean pasta salad
- Caprese pasta
- Pesto and chicken pasta
- Greek pasta
- Grilled vegetable pasta salad
Fruit and nuts
For a quick, healthy snack, think fresh fruit and nuts. Apples, bananas, oranges or grapes with walnuts or almonds make an excellent source of energy on the road.
Yoghurts and cereal bars
If you are after a quick, easy option, think yoghurts and cereal bars. Fruit or plain yoghurts are a good source of protein and calcium. Cereal bars, particularly wholegrain ones with dried fruit, give you a fast and satisfying hit of energy.
Home-cooked meals
For anyone who likes to eat properly, home-cooked meals are an excellent option. Make your favourite dish at home, such as a pasta bake, roast chicken or a tray of roasted vegetables. You can then eat it cold or reheated, as you prefer. For the latter, a heated lunch box gives you something warm and comforting. It is just as easy to prepare something more elaborate, such as a stew or a curry, which will stay hot in a lunch box and can be eaten on the road.
And what about carrying it all?
Carrying your meals when you spend the day on the road can be a challenge. Fortunately there are several practical options for drivers who want to eat well and save money by preparing their meals in advance. A few tips:
- Insulated bags: They are an excellent way to keep your meals cool through the day. They come in different sizes, from a simple lunch bag to larger rucksacks or boxes, depending on how many meals you have to carry.
- Food storage boxes: Airtight boxes are essential for carrying your meals. Go for glass or BPA-free plastic, which are healthier and last longer. Some boxes are compartmented, which is handy for keeping the parts of your meal apart.
- A reusable water bottle: Staying hydrated through the day matters. Invest in a reusable insulated bottle that will keep your water cool.
- Electric cool boxes: If you want to spend a little more, an electric cool box for the vehicle is an excellent solution. They plug into the cigarette lighter socket and will keep your meals cool all day.
- Accessories: Do not forget reusable cutlery, cloth napkins and perhaps a small chopping board for fruit and vegetables.
On organisation, finally, we would suggest preparing your meals the evening before to save time in the morning. Choose recipes that are easy to eat on the move and that keep well. And remember that what matters most is eating well and balancing your meal across a variety of foods so you get all the nutrients you need. Bon appétit!
