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Roasted pork loin with veggies

In by Rachel Dreher

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.

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Fajita pasta

In by Rachel Dreher

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.

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Roasted balsamic veggies & chicken

In by Rachel Dreher

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!

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Yummy Salmon Cakes

In by Rachel Dreher

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!

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Veggie loaded nachos

In by Rachel Dreher

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.

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Breakfast suprise

In by Rachel Dreher

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.

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Turkey sausage and kale soup

In by Rachel Dreher

Easy, quick meal with great flavor that hides the kale well if you are not a kale lover đŸ˜‰ Provides a whopping 8g of fiber per serving!

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One Pot Salmon & Veggies

In by Rachel Dreher

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.

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Crockpot or Instapot Hot Sauce Chicken

In by Rachel Dreher

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.

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Lentil stew

In by Rachel Dreher

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!

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Garlicky Tofu & Shiitake Stir-fry

In by Rachel Dreher

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.

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Crockpot Chicken Enchilada Sweet Potatoes

In by Rachel Dreher

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.

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Spinach & Cauliflower Rice Chicken Casserole

In by Rachel Dreher

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!

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1 pot Italian chicken skillet

In by Rachel Dreher

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.

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Honey ginger salmon & broccoli

In by Rachel Dreher

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!

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Instapot lentil stew

In by Rachel Dreher

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

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Cheesy chickpea pasta

In by Rachel Dreher

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!

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1 pot skillet pork chops

In by Rachel Dreher

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!

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Instapot shrimp Thai curry

In by Rachel Dreher

Tastes like its from a restaurant! Pick the curry paste according to your taste. Use whatever veggies you have on hand!

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Crockpot or instapot green curry

In by Rachel Dreher

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.

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Cheesy enchilada skillet

In by Rachel Dreher

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!

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Mediterranean chickpea quinoa bowls

In by Rachel Dreher

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.

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Turkey white bean chili

In by Rachel Dreher

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.

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Sheet Pan Pineapple Pork

In by Rachel Dreher

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

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Sheet-pan fajita bowls

In by Rachel Dreher

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.

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Instapot veggie packed chili

In by Rachel Dreher

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.

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Roy’s crockpot roast and veggies

In by Rachel Dreher

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.

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Roy’s Crockpot sausage & veggies

In by Rachel Dreher

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!

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Pizza in a mug

In by Rachel Dreher

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!

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Chicken sausage and steamed veggies

In by Rachel Dreher

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.

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Chicken & sauced steamer veggies

In by Kevin Grimes

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.

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Loaded sweet potato

In by Rachel Dreher

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.

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MINI PIZZA

In by Kevin Grimes

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.

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Black bean quesadilla recipe

In by Rachel Dreher

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.

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FROZEN MEAL GUIDE

In by Rachel Dreher

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

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Slaw quesadillas or taco

In by Rachel Dreher

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.

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Protein spaghetti with meatballs

In by Rachel Dreher

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.

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Chickpea Curry

In by Rachel Dreher

Another dry goods meal! The fresh veggies are optional, meaning that you can use up some canned goods instead.

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Mac & Cheese recipe #2

In by Rachel Dreher

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.

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Mac & Cheese recipe #1

In by Rachel Dreher

A meal made from frozen ingredients! The mac and cheese can be found in the frozen aisle, & it is made with protein pasta.

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Basic tuna meal

In by Rachel Dreher

No cooking required and a super reliable meal you can throw together for a lunch or if you don't want to cook before bed! Try the tuna or salmon packets that come in lots of flavors, or try with canned tuna.

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Avocado tuna or salmon wrap

In by Rachel Dreher

Everyone one likes a tasty wrap right? Especially one that doesn't require any cooking! This recipe works great with a variety of veggies, so go with your preference, and a variety or dressings or sauces for flavor.

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Cottage cheese crab bowl/ sushi in a bowl!

In by Rachel Dreher

This really does taste like sushi in a bowl! Remember to make the largest portion of the meal the diced cucumber. Switch the crab out for canned tuna, salmon, or chicken if you would prefer. if you are able to find cottage cheese that says "live cultures", such as the Good culture brand, you will be eating beneficial bacteria called probiotics.

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Salad kit with chicken

In by Rachel Dreher

Easy meal to keep on standby. Make sure to use the bagged salad kit within 3 days as that is typically the serving size and if you go past 3 days the kit may go bad.