Fit in 15

Week 7 Recipes, tips, & tricks for meal prep

1. Aim to make the largest portion of 2 meals NON- starchy veggies

2. Use these recipes if you have an Instapot, crockpot, Galanz oven, or blender on your truck or want to meal prep while on home time

DHF really appreciates the recommendation of driver-approved tips, tricks, & products listed at the bottom of this page! 

If you have suggestions you think would benefit others, please send us an email at [email protected] or post to our facebook group- Prime Driver Health and Fitness

Control calories while still filling your stomach with the Plate Method

Plate Method

Blender recipes

PB + J smoothie -for 12-20g more protein to help you feel full longer, add in 4oz Oikos, Dannon light and fit, or Great value light Greek vanilla yogurt

Healthy shamrock shake- sub out the 2/3 milk of choice for 4oz Greek yogurt to have a protein serving, or add protein powder. Can also include a veggie serving by adding baby spinach or a greens powder like Amazing Grass

1 pot Stove top or electric skillet

One pot meal- Turkey sausage, kale & white bean soup

A GREAT meal prep recipe for the next couple of days, and if you don't like arugula just get a spring mix or any type of salad mix- Easy salmon cakes with arugula salad

Insta pot or slow cooker-crockpot

Instant pot beef roast -Double the carrots to 8 carrots to reach your goal of largest portion of plate= non starchy veggies (or use 2lb of baby carrots to reduce the prep time)

Pressure cooker mac & cheese -double the broccoli amount to 4 cups

Instant pot lentil soup -If you do not like radishes, sub out for any other type of non starchy veggies

Sheet pan recipes (Standard oven or Galanz)

Sheet pan chicken fajita bowls -Diabetic friendly recipe. Use parchment paper for easier clean up

Hawaiian pork -any easy sheet pan meal. Increase bell peppers to 4 large cut in strips (or a bag of mini peppers) to reach your non-starchy veggie ratio

Ginger roasted salmon & broccoli

Meal prep tips

Storage can be a big issue when it comes to meal prep on the truck

1. Drivers recommend investing in a vacuum sealer to store weeks of food at a time without going bad and taking up tons of space

  • Find a USB rechargeable vacuum sealer and bags from Walmart here- Vacuum & Bags

2. Drivers recommend investing in a blender to make nutritious smoothies. The Blend Jet 2 (battery powdered, USB rechargeable) is especially driver friendly as you can put your ingredients in before driving, place the entire blender in your cupholder, then press the button and blend without having to plug it in or stop driving!

  • Click to get a Blend Jet 2 and cut down on time even MORE by prepping smoothie ingredients in baggies for quick access
  • Another great blender is the Vitamix for larger batches of smoothies. Uses 1200-1400 W

Cleaning tips & tricks

Without the right tools for clean up...let's just say it can get messy trying to clean dishes in the truck stop shower

Instead, try these driver recommended products

  1. Dawn spray soap- cuts through the grime leaving minimal scrub time
  2. USB rechargeable spray bottle- powerful & helpful tool that holds 1 Liter of water at a time
  3. Eat cleaner food grade wipes- quick swipe of fruits, veggies, even dishes so it saves a bunch on water
  4. Collapsible dish pan- space saving equipment that also doubles as a cutting board
  5. Large water container with spigot- set to the end of doorway & clean dishes on step
  6. For blenders- clean quickly by simply filling halfway with water + dab of soap, turn on for 30 seconds to 1 minute, drain, then rinse with plain water
  7. Parchment paper makes for easy cleanup when using pans or dishes in the Galanz or standard oven