Healthy Snacks On the Road: Smart Fuel for Long Hauls

Finding healthy snacks anywhere you drive

At Project 61, we believe that drivers deserve to feel their best - on and off the road. One of the fastest ways to improve your energy, focus, and long-term health? Smart snacks.

When you're behind the wheel for 8 to 11 hours a day, it’s easy to grab whatever’s quick and available at the truck stop. But with just a little planning, and the right snacks in your cab, you can fuel your body the right way.

Here’s a simple, driver-approved checklist to help you make healthier snack choices, no matter where the road takes you.

High-Protein, Grab-and-Go Options

These snacks are perfect for keeping your energy up and hunger down. Protein helps repair muscles, manage cravings, and keep you fuller longer.

• Hard-boiled eggs
• Beef or turkey jerky (look for low sodium, no added sugar)
• Premier Protein Shakes or any with 20g+ protein and <3g added sugar
• Pure Protein bars or others with 15g+ protein and <3g added sugar
• Nut butter packets (look for ones with minimal ingredients)
• Protein powder in a shaker bottle for quick mixing
• Planters Portable Protein Pack
• Greek yogurt (nonfat, plain)
• String cheese or Babybel cheese wheels
• Deli meat slices (go low-sodium when possible)

Pro Tip: Keep a small cooler in your cab to store perishables like eggs, yogurt, and cheese.

Nuts, Seeds & Crunchy Satisfiers

These are your healthy, crunchy go-tos for long stretches of driving. They’re rich in healthy fats, fiber, and protein - but watch your portion sizes!

• Almonds, walnuts, pistachios, mixed nuts (choose unsalted)
• Pumpkin seeds, sunflower seeds
• Bada Bean Bada Boom beans
• Popcorn (e.g., Skinny Pop, low-sodium)
• Pretzels and rice cakes
• Popchips or PopCorners
• Triscuit Original Crackers or Mary’s Gone Crackers

Pro Tip: Stick to a small handful (¼ cup) for nuts or seeds. They’re calorie-dense but packed with nutrition.

Smart Carbs & Fiber Boosters

Carbohydrates give you energy - just be sure to choose the ones that won’t spike your blood sugar and crash your focus.

• Oatmeal (Quaker Lower Sugar Instant or plain packets)
• Whole grain crackers or whole wheat bread
• Peanut butter sandwich on whole wheat
• KIND Minis or KIND Clusters with Flaxseed (⅓ cup)
• Applesauce (no added sugar)
  Tuna (in water) with whole grain crackers

Pro Tip: Look for 3+ grams of fiber per serving to help with digestion and long-haul energy.

Fresh Fruit & Veggies (Yes, Even On the Road!)

Keep these in your cooler or pick them up at the next grocery stop or convenience store. They’re your best bet for natural vitamins, hydration, and fiber.

Veggies:

• Baby carrots
• Celery sticks
• Bell pepper slices
• Snap peas
• Cucumber slices
• Cherry tomatoes

Fruits:

• Apples
• Bananas
• Grapes
• Blueberries
• Clementines
• Pears
• Dried fruit (no sugar added)

Pro Tip: Aim for 2-3 servings of fruits/veggies a day. One medium apple or banana = 1 serving.

What to Look For on the Label:

When choosing any snack on the go, flip the package over and look at:

• Protein: Aim for 10g+ per snack
• Added Sugar: Keep it under 5g per snack
• Fiber: Look for 3g+ to keep you full and support digestion
• Ingredients: Fewer is better. If you can’t pronounce it, skip it.

Final Advice for the Road

You don’t have to overhaul your life to get results over time.

Less sugar crashes. More energy to focus. Less joint pain and weight gain. More fuel to thrive, not just survive.

At Project 61, we believe every driver deserves to feel their best - and we’re here to help make that possible.