Calorie Tracking for Truck Drivers

The Trucking Challenge

• Sedentary job — Sitting 10-14 hours daily
• Limited food options — Truck stops, fast food
• No kitchen access — Can't cook while on the road
• Irregular schedules — Eating at odd hours
• Fatigue eating — Food to stay awake
• Stress and isolation — Emotional eating triggers

Truck drivers have some of the highest rates of obesity and diabetes among all professions. But it doesn't have to be this way.

Calorie Reality Check

Driving burns very few calories. A typical trucker needs:

• Maintenance: 2,000-2,400 calories (depending on size)
• Weight loss: 1,500-1,900 calories

But truck stop meals easily hit 1,500+ calories EACH. Three of those and you're way over.

Truck Stop Survival Guide

Better Choices:

• Grilled chicken sandwich (skip mayo, get veggies)
• Subway — 6" with lean protein, load vegetables
• Salads with grilled protein (dressing on side)
• Rotisserie chicken from truck stop stores
• Hard-boiled eggs
• Fresh fruit (many truck stops have it now)

Avoid or Limit:

• Fried everything
• Giant breakfast platters
• Buffets (no portion control)
• Sugary energy drinks
• Candy and chips at checkout

Cab-Friendly Food Prep

Essential equipment:

• 12V cooler — Keep fresh food cold
• 12V lunch box cooker — Slow cook while driving
• Portable electric skillet — For truck stop parking
• Insulated containers — Hot food stays hot

No-Cook Options:

• Deli meat + cheese + crackers
• Peanut butter + whole grain bread
• Greek yogurt cups
• Pre-cut vegetables + hummus
• Protein bars
• Canned tuna/chicken packets

Sample Day: 1,800 Calories on the Road

• Breakfast: Oatmeal packet + banana + peanut butter (400 cal)
• Lunch: Subway 6" turkey sub + apple (450 cal)
• Snack: Greek yogurt + almonds (250 cal)
• Dinner: Grilled chicken salad (500 cal)
• Evening: String cheese + apple (180 cal)

Movement During Stops

Every rest stop is an exercise opportunity:

• Walk around the truck 10 times (takes 5 minutes)
• Jumping jacks or bodyweight squats
• Stretch routine to prevent stiffness
• Park further from the door

Even 20 minutes of movement daily makes a difference.

Hydration Without Constant Bathroom Stops

• Drink most water in the morning and at stops
• Reduce intake 2 hours before long stretches
• Avoid excess caffeine (diuretic)
• Skip energy drinks — use coffee strategically