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27 Top Protein Diet Foods for Truckers


You may have heard that high-protein diets are the best way to lose weight.

The truth is that in order to lose weight – and keep it off – you need to make lifestyle changes that incorporate a healthy eating plan and exercise. An excess of calories – no matter where the calories come from – will lead to weight gain. Your eating plan should be based on balanced eating habits you can follow for life.

Making sure that you get enough protein is important. When you replace low-quality carbs – like sugary snacks and beverages, chips, white bread, and other foods with little or no nutritional value – with protein, you can lose weight because protein takes longer to digest, is more filling and requires more energy to metabolize.

Protein can make you feel fuller longer – which is a big deal when you are trying to cut calories. There are also many nutritional benefits to protein – it helps your muscles repair, recover and grow after exercise. Muscle burns more calories than fat, which can help you lose weight.

How much protein should you consume per day? The U.S. Dietary Guidelines recommend between 10 to 35 percent of your daily calories from protein for adults. So if your goal is to eat 2000 calories per day to lose weight, then you should eat between 50 – 175 grams of protein per day. (There are 4 calories in 1 gram of protein.)

Here is a list of the top 27 protein sources for truckers who want to eat adequate protein to help them lose or maintain their weight. These foods can be found in restaurants while on the road, kept in your truck for snacks or packed in your cooler for meals on-the-road.

1.      Almonds

2.      Cashews

3.      Tuna

4.      Chicken breast

5.      Salmon

6.      Turkey

7.      Eggs

8.      Lentils

9.      Edamame

10.   Bison

11.   Cottage cheese

12.   Greek yogurt

13.   Tofu

14.   Tempeh

15.   Beans

16.   Sardines

17.   Shrimp

18.   Pork tenderloin

19.   Whey isolate protein powder (keep some with you on hand)

20.   Grass-fed beef

21.   Halibut

22.   Ostrich

23.   Pacific cod

24.   Peanut butter (unsalted, no-sugar added)

25.   Sprouted whole grain bread

26.   Organic, grass-fed milk

27.   Pumpkin seeds


Protein is essential to decrease hunger, increase feelings of fullness, boost metabolic rate and protect muscles. Try eating a variety of protein sources as an effective tool for losing weight and improving your body composition.


AAOO is dedicated to helping commercial truck owner-operators and drivers live a healthier lifestyle.  Check out our library of both exercises and recipes you can do while on the road.

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Kyle Mitchell
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