Guides › Diet › Driver / delivery rider
Taxi, lorry, courier, ride-share
Diet plan for driver / delivery rider
Daily energy demand: Low to moderate (activity factor ×1.35 on resting energy).
Focus on
- Pack a cool bag: fruit, wraps, nuts, water. Petrol-station food is the trap.
- Plan toilet stops instead of skipping water.
- Protein keeps hunger steady over long hours.
- Stretch hips and lower back at every stop.
Watch out for
- Energy drinks and pasties on long runs.
- Large heavy meals before driving make you drowsy.
Training: Short home sessions 3–4× a week, focused on glutes, back and core. The Desk-Break Reset works in a lay-by too.
Sample day
| Time | Meal | Vegetarian | Non-veg |
|---|---|---|---|
| 06:30 | Breakfast | Dosa with sambar, banana | Egg and cheese wrap, banana |
| 11:00 | Cab snack | Nuts and an apple | Nuts and an apple |
| 14:00 | Packed lunch | Chapati roll with chana masala | Chicken tikka wrap with salad |
| 17:30 | Snack | Yoghurt drink or buttermilk | Yoghurt drink or buttermilk |
| 20:30 | Dinner | Rice, dal, greens, curd | Rice, fish curry, vegetables |
Other diet plans