British Summer Time is officially here, promising warmer weather, longer evenings and greener views from the cab seat. Spring also brings more fresh produce into the limelight, with seasonal ingredients making fresh vegetables key players on the plate.

There’s no doubt that life as a HGV driver has its plentiful perks – from the chance to travel the country to the flexible hours – but no career is without its drawbacks, and one would be foolishly naïve to claim any such remark to the contrary.

Over the years, various research and studies have shown that HGV drivers are showing a growing concern for their health in the form of nutrition. The National Institute for Occupational Health and Safety’s study of long-haul truck drivers classified 69% of respondents as obese – more than 50% higher than rates among other workers. Even more recently, the RAC found that 41% of lorry drivers reported that a lack of healthy foods on the road was one of their biggest frustrations – far more than company car drivers (21%).

Whilst campaigns could be lobbied to force road side shops and eateries to provide healthy options, for us at Barnes we feel the far quicker and more practical method to start drivers on the road to better health is to take full control of what is eaten by preparing one’s own food – and there’s never a better time of the year to start than now.

Obviously, the main obstacle to work around is the hours of shifts – those in the professional lorry driving industry cannot always eat their three square meals a day at the same convenient times. This is where some effort must be placed into preparation – taking half an hour to prepare all necessary meals ahead of when they are needed, so that they can be taken on the road as and when.

For breakfast inspiration, overnight oats are a perfect choice – filled with calcium, slow release energy, fibre and vitamins. A key staple of the modern lifestyle blogger’s ammunition (though this should be no reason to be put off!), overnight oats involve soaking porridge oats in milk (ensure it is skimmed) for at least 5 hours (or overnight) in the fridge. This is your base, and you can add any toppings you wish – berries, bananas, seeds, nuts, honey, spices such as cinnamon or nutmeg – you name it, it can be completely personalised to your tastes. The logistics of transporting (pardon the pun) and eating your overnight oats are key – and investing in a large amount of differently shaped Tupperware and a cool bag is vital to cleanly and easily storing your meals.

As far as lunches go, there is nothing better than a salad. At this point, many will be put off as images of limp, bitter leaves swirls in their mind – but this really does not have to be the case. Using your favourite lettuce, tomato and cucumber as merely a base (try to get fresh, in season and local for maximum flavour), from here you can re-create your favourite meals without the stodge, fat and extra calories, but instead work on hitting your 5-a-day with a range of different colours, vitamins and minerals.

Love Mexican food? Take your spicy chicken breast, onion and pepper mix as a topping and add sweetcorn, black beans and jalapeños. For those looking for refreshing Mediterranean flavours, try a Greek salad with flavoured olives, feta cheese and red onion, topped with a dressing of lemon, olive oil, garlic purée and oregano (store your dressing in a separate small Tupperware box and add just before eating it to prevent your meal from turning soggy), accompany with some shop-bought tzatziki and wholemeal pitta bread. There is no point in preparing a salad knowing that you are less than enthusiastic about it, as you will end up giving in to cravings if you’re not satisfied – you must work with the ingredients and flavours you know you love.

For those who cannot be converted to salads, never fear, there are plenty of other options. Instead of buying a sandwich on the road, make your own so that you can control the amount of butter or mayonnaise, or swap thick sliced white bread for a wrap or pitta. Homemade soups are ideal for a hot meal hit and can be easily be transported in a flask – try classic cream of tomato, carrot and lentil or minestrone, ideal for upping vegetable and protein intake whilst promoting the feeling of fullness for longer.

The key to healthier eating is, as it always has been, balance. Preparing each and every healthy meal ahead of driving may be stretch, so instead focus on smaller changes. Enjoy a hot meal from a roadside café if you have eaten a healthy, lower calorie breakfast; or if a bacon sandwich is your favourite way to start a morning, aim on reducing the number of days you indulge or only treat yourself if you know you will be eating your homemade, healthy meal later on – it’s all about balancing it for you.

We’re hoping these recipes and lifestyle preparation tips will encourage more HGV drivers to make that first step towards a healthier lifestyle and reduce the startling figures quoted at the beginning of this post – if you’ve tried your hand at these, or perhaps have your own creations, we’d love to hear about them on our Twitter page or in the comments below.