Fit in 15

Week 8 Recipes, tips, & tricks for meal prep

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

2. Aim to make at least 1 meal/day instead of eating out

3. Use these recipes & sample menu below if you have access to more cooking equipment than a microwave

Monday- B: Healthy shamrock shake  L: Instant pot lentil soup  D: Enchilada turkey loaf
Tuesday- B: Chia seed pudding (from breakfast playlistL: Instant pot lentil soup D: Enchilada turkey loaf
Wednesday- B: Healthy shamrock shake  L: Instant pot lentil soup   D: One-Pan Chicken with Basil-Anchovy Butter & Peppers
Thursday- B: Chia seed pudding (from breakfast playlist)  L: Instant pot lentil soup D: One-Pan Chicken with Basil-Anchovy Butter & Peppers
Friday- B: Veggie omelet (from breakfast playlist)   L: Chicken sausage with steamer veggie & quinoa packet (from microwave playlist) D: Enchilada turkey loaf
Saturday- B: Healthy shamrock shake  L: Enchilada turkey loaf D: One-Pan Chicken with Basil-Anchovy Butter & Peppers
Sunday- B: Healthy shamrock shake L: Enchilada turkey loaf D: One-Pan Chicken with Basil-Anchovy Butter & Peppers

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 

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-Pan Chicken with Basil-Anchovy Butter & Peppers

  • If you don't like anchovys, sub out for 2 Tbsp soy sauce
  • If you don't like the heat from the hot peppers use bell peppers instead

Insta pot or slow cooker-crockpot

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/ Galanz/ air fryer)

Enchilada turkey loaf

  • Pair with a salad kit for your 1/2 plate of NON starchy veggies
  • Wowzers this is a great recipe! packed with lean protein from the turkey and beans, fiber from the oats and beans, and flavor from the sauce and chilis.
  • Divide ingredients in half if using Galanz or air fryer, and cook time will also adjust to about half.

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