Fit in 15

Week 2 Recipes, tips, & tricks for meal prep

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

2. Use 1-2 recipes for lunch and another 1-2 for your dinners this week or use the sample menu below

Monday  B: Fruity smoothie  L: Roy's crockpot roast  D: One-pot chicken & artichoke cavatappi

Tuesday  B: 2 energy balls (from Breakfast playlistL: Roy's crockpot roast  D: One-pot chicken & artichoke cavatappi

Wednesday  B: Fruity smoothie  L: Microwave (or sandwich press/george foreman!) mini pizza from microwave playlist  D: One-pot chicken & artichoke cavatappi

Thursday  B: Microwave veggie omelet (from Breakfast playlistL: White bean turkey chili  D: One-pot chicken & artichoke cavatappi

Friday  B: Microwave veggie omelet (from Breakfast playlistL: White bean turkey chili D: Hawaiian pork

Saturday  B: 2 energy balls (from Breakfast playlist) L: Microwave (or sandwich press/george foreman!) mini pizza from microwave playlist  D: Hawaiian pork

Sunday  B: Microwave veggie omelet (from Breakfast playlist) L: White bean turkey chili  D: Hawaiian pork

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

Blender recipes

Fruity smoothie

  • 1/2 or 1 frozen banana
  • 1 cup frozen blueberries
  • 2 Tbsp ground flax seed
  • 1 cup baby spinach or serving of greens powder
  • 2 cups fluid such as unsweetened coconut milk, water, unsweetened almond milk, unsweetened soy milk, or cow's milk
  • 1/2 cup plain Greek yogurt or vanilla flavored with no added sugar such as Oikos, Great Value light Greek, Dannon light and fit, Two Good or Ratio brands

Blend until smooth

1 pot Stove top or electric skillet

One-pot chicken & artichoke cavatappi

  • Increase to 2 cans of artichoke to make the non-starchy veggie the largest portion
  • Or add a package of cherry tomatoes
  • If you want less hassle on the seasoning, use a blend like Mrs. Dash garlic & herb or Italian blend

Insta pot or slow cooker-crockpot

White bean turkey chili

  • Beans are a great plant source of protein plus super high fiber which makes a great combo to keep you satisfied longer
  • No non-starchy veggies, I would recommend pairing with a salad kit or adding tomatoes to the recipe

Sheet pan recipes (Standard oven/ Galanz/ or air fryer)

Sheet pan chicken fajita bowls

  • Diabetic friendly recipe. Use parchment paper for easier clean up

Hawaiian pork

  • An 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

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

Control calories while still filling your stomach with the Plate Method

Plate Method