This delicious, wellbalanced recipe is a great meal option while on the road!
Air Fryer Cauliflower Bites
These bites are a tasty addition to any meal! Shake
Slow Cooker Honey Garlic Chicken and Veggies
This is another easy and tasty throw-together slow cooker meal with minimal prep needed! This meal provides 43g of protein and over 10g of fiber, which will keep you satisfied for hours. We recommend using coconut aminos instead of soy sauce to reduce sodium. If you'd like a lower sugar option, you can cut back on the honey.The ingredients listed below require the least amount of prep, but you are welcome to use Russet potatoes or sweet potatoes, unpeeled carrots, or fresh green beans.
Instant Pot Garlic Chicken
A balanced meal with lean protien, non-starchy veggies, and a complex carb source all in one pot!
Pork and sauerkraut with carrots and potatoes
Pork and sauerkraut is a German dish traditionally served with potatoes. It's commonly served on New Year's Day in Germany and also in Pennsylvania, where many Germans immigrated in the 1600s-1800s.While red meats are often fatty and pricey, pork loin is relatively lean and inexpensive. Pork is delicious with sauerkraut, which is fermented cabbage that provides a salty flavor and keeps the pork juicy. We added some carrots for extra fiber for digestion, vitamin A for eye health, and many other micronutrients.For more texture variety, you can also use a microwavable baked potato to eat separately or put the pork and sauerkraut on top.
Peanut Thai sauce
Pack a lot of flavors in this sauce and keep for up to 2 weeks in your fridge. Use on wraps, salads, veggie dip, or any other meal that you want to add some flavor to.
Steamed salmon
A quick and easy microwave-friendly way to get in your omega-3s and protein. Pair salmon with steamed brown rice and colorful veggies for a deliciously balanced meal that only requires a microwave!
Roasted pork loin with veggies
This recipe with BBQ and fall flavors can be done in the air fryer or in the oven as a quick sheet pan meal! You can substitute the squash for any type of winter squash or for sweet potatoes. The veggies also substitute well to anything that you like.
Fajita pasta
If you have ever enjoyed the fajita pasta from the Northstar grille at SPRIMO then give this recipe a shot! It is a modified version of that recipe that requires only 1 refrigerated ingredient! Cook this in a 3qt instapot or in a pot on the stove or hot plate.
Roasted balsamic veggies & chicken
Cook up this meal on just one pan! Balsamic vinegar and parmesan cheese are flavors that will make you want to cook this meal over and over. If cooking in a Galanz or air fryer divide the recipe in half. Make sure to use parchment paper for easy cleanup!
Yummy Salmon Cakes
Use some pantry staples to make these quick salmon cakes. Did you know that canned salmon is an excellent source of calcium, protein, and healthy fats! Pair with a salad or another non-starchy veggie. Can be cooked in a pan, air fryer, or Galanz!
Veggie loaded nachos
Here is a super quick meal that you can throw together in 30 minutes. By using a rotisserie chicken, canned chicken, or a package of pre-seasoned pre-cooked chicken strips found in the frozen section this recipe requires very minimal work. You can modify the portions to make it work in a Galanz or air fryer. Adapted from EatingWell.
Breakfast suprise
Check out this recipe from Prime driver Andrew! Andrew runs team or trains a student and has found that cooking on his truck is a great way to be healthy OTR. It's a "surprise" because you throw whatever veggies you have on hand in it so it can turn out different every time. This is a meal prep recipe that should last you a week or so and you'll need a large container or multiple containers to store it.
Turkey sausage and kale soup
Easy, quick meal with great flavor that hides the kale well if you are not a kale lover 😉 Provides a whopping 8g of fiber per serving!
One Pot Salmon & Veggies
Try this recipe in your electric skillet or a skillet on the stove top and have a great meal put together in less than 30 minutes. This is a super nutritious dinner as well with healthy fats and protein from the salmon, fantastic fibers, antioxidants and polyphenols coming from the tomato and zucchini.
Crockpot or Instapot Hot Sauce Chicken
Cook up this tasty chicken in 15 minutes in the instapot or 4 hours in the crockpot and pair with whatever you would like! Put into a wrap or lettuce wrap with shredded carrots, celery, and a creamy dressing.
Lentil stew
Warm, comforting meal you can throw together in a flash. Most of the ingredients in here are pantry products so this is a good recipe to keep on hand when you run out of other prepped meals!
Spinach Artichoke Dip Chickpea Pasta
You can have this yummy dip and feel good afterwards because this version has 11g of fiber and 24g of protein to balance out the carbs and fat.
Garlicky Tofu & Shiitake Stir-fry
This stir fry meal comes together in a couple of minutes! Did you know that cabbage contains polyphenols and fibers that are favorite foods of your good bacteria? Cabbage helps reduce inflammation, high blood pressure, and helps balance cholesterol levels. If you cannot find shiitake mushrooms use any kind available. If you do not like tofu you can easily switch it out for marinated chicken breast or steak strips.
Crockpot Chicken Enchilada Sweet Potatoes
Here's another one pot meal to make in your crockpot with warm enchilada flavors. The fiber in the sweet potatoes along with the protein form the chicken slow down the digestion of the starch in the sweet potatoes so that you don't see a spike in your blood glucose. Make sure to pair with a non-starchy veggie like a salad! This is a great recipe for gut health with multiple fiber sources, especially if you keep the skin on the sweet potatoes as they are a great source of fiber at 6g in one cup, and contain the pre-biotic fiber called Oligosaccharides. And then using the Greek yogurt instead of sour cream you get a great dose of probiotics.
Spinach & Cauliflower Rice Chicken Casserole
This casserole has lean protein plus 4 different sources of fiber, including a heavy dose of the prebiotic fiber called inulin. Inulin comes from the garlic and artichokes and this inulin will help feed and increase the levels of good bacteria in your gut. Long-term, the good bacteria will improve your insulin sensitivity and calorie control!
1 pot Italian chicken skillet
You only need one pot for this meal! The zucchini is a great source of prebiotic fiber (the stuff that feeds your good bacteria) called polydextrol, while the onion and garlic contain prebiotic fiber called inulin. The plain yogurt in this recipe adds creaminess and beneficial bacteria called probiotics.
Honey ginger salmon & broccoli
Bring together these Asian flavors on a sheet pan or divide the recipe by half to cook in an air fryer or Galanz. Just make sure to use parchment paper for easy clean up!
Instapot lentil stew
A quick meal to throw together and you only need a pressure cooker. Very filling and full of plant protein and fiber! Adapted from eating well.com
Cheesy chickpea pasta
No meat & little prep required for this plant protein powered meal! Did you know the fiber in beans, including chickpeas and chickpea noodles, has been shown to lower A1C and LDL cholesterol? Beans are a great nutritional powerhouse to include in you diet!
1 pot skillet pork chops
Dirty just one skillet with this quick meal. Uses 4 pork chops in a quick sauce to feed a family or to store for meal prep. Choose whichever veggies you would like!
Instapot shrimp Thai curry
Tastes like its from a restaurant! Pick the curry paste according to your taste. Use whatever veggies you have on hand!
Crockpot or instapot green curry
Minimal prep time required to make this creamy curry in your crockpot. Make with any type of protein! We used a tofu block cut into chunks, but you could also use chicken breasts or thighs, or a chopped cut of pork or beef. Serve over rice or quinoa. Try with your choice of veggies such as broccoli, napa cabbage, bok choy, green beans, etc. Can also use yellow or red curry paste if you like those flavors more.
Citrus feta salmon with broccoli and sweet potatoes
Sheet pan meal for the oven, but can be cooked in the air fryer if you reduce the recipe by half. Adapted from eating well.com
Cheesy enchilada skillet
One pan meal that can be made on the stove top or an electric skillet. Use canned, rotisserie or leftover cooked chicken to make this meal in less time. You can make this meal almost entirely out of canned ingredients if you need to use up pantry staples! Try eating it with tortilla chips!
Mediterranean chickpea quinoa bowls
A great meal prep recipe full of plant protein and fiber. Blend up a homemade bell pepper dressing to top it off. Adapted from eating well.com. Cook time is optional based on if you buy pre-cooked or choose to cook your quinoa.
Turkey white bean chili
A chili recipe with no tomatoes that can be done on the stove top, slow cooker, or instapot. Big enough to feed the whole family or use for meal prep.Pair with 1 cup steamed veggies or 2 cups of a salad kit to meet non-starchy veggie needs.
Sheet Pan Pineapple Pork
Did you know pineapple contains enzymes that digest meat? Try this recipe in the oven or Galanz for a savory sweet meal in under an hour. Adapted from eating well.com
Sheet-pan fajita bowls
Throw all of the ingredients onto a pan and you've got a quick, nutrient dense dinner. If you do cook this in Galanz, divide ingredients in half to cook in two rounds or half the recipe.
Instapot veggie packed chili
Here is a recipe to complete in 30-40 minutes using the Instapot. Even if you don't normally like a lot of veggies you're guaranteed to like the veggies in this recipe because the flavors hide them so well! If you choose the canned and frozen version of veggies you will have less prep time.
Roy’s crockpot roast and veggies
Another recipe that you can cook during your driving shift from Roy's Highway Cookery. Thanks Roy! Roy said it shouldn't take longer than 15 minutes to prep.
Roy’s Crockpot sausage & veggies
Courtesy of Prime driver Roy from his highway cookbook. Easy to throw in the crockpot on a pit stop and be ready to eat at the end of your shift!
Pizza in a mug
If you like pizza ( who doesn't) you have got to try this nutrient-dense super fast recipe. Takes less time to mix together than cooking a frozen pizza!
Chicken sausage and steamed veggies
An option for when you need a hot meal in limited time! No need to run through the drive through or get a hot dog off the roller. Save calories and increase your nutrition when you have this meal instead.
Asian fusion edamame & veggies
Plant based, low calorie and high protein! Keep this as a back up frozen meal
Chicken & sauced steamer veggies
No prep or cooking required just throw into the microwave! Depending on what you have room in your fridge/freezer for, can use a rotisserie chicken or frozen pre-cooked chicken, and a frozen pre sauced steamer bag of veggies.
Loaded sweet potato
A great recipe that uses multiple pantry ingredients to save room in your fridge. Try cooking in the microwave, air fryer, or oven. Can also add leftover or rotisserie chicken.
MINI PIZZA
Check out this pizza recipe that takes just a couple minutes to throw together and is a FRACTION of the calories from pizza from the truck stop. Picture courtesy of Prime driver Mike who made the pizza in a sandwich maker instead of the microwave for a crispier texture.
Black bean quesadilla recipe
No cooking skills required. Just pop this tasty dish into a microwave or air fryer (for extra crispiness) and enjoy. For a lower carbohydrate meal use a low carb wrap.
FROZEN MEAL GUIDE
Frozen meals are a great stand-by option if you need a meal quickly. But there are plenty of high calorie and high sodium frozen meals so check out the options listed below.The nutrition facts listed are for a Healthy Choice Power Bowl, the basil pesto chicken variety
Slaw quesadillas or taco
Vegetarian meal that is easy to change to your needs. If you want to do lower carb use a high fiber, low carb wrap for instance.
Protein spaghetti with meatballs
Have your pasta and protein too! 42g of protein in a serving. Very easy to cook in the microwave in a bowl of water so this recipe can work if you don't have access to a stove.
Chickpea Curry
Another dry goods meal! The fresh veggies are optional, meaning that you can use up some canned goods instead.
Mac & Cheese recipe #2
Use lentil or chickpea pasta to get enough protein in this meal to avoid having a carb crash that can happen with regular pasta. The protein also helps satisfy you and avoid eating excess amounts! If cooking in the microwave just remember to stir the pasta in the water every minute until soft.
Peanut butter sandwich and veggies
Classic lunch from childhood but also a nutrient dense staple to fall back on when you don't know what else to make!
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