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Home
About DHF
PROGRAMS
Program Resources
Prime Services
Driver Discounts
PDF Archive
Nutrition
Recipes
Healthy Eating Cheat Sheets
Meal Plan
Nutrition Topics
Building a Balanced Plate
Canned Food
Choosing Healthy Fast Food Options
Diabetes and Trucking
Embrace Carbohydrates
Fall Foods
Food and Mood
Mindful Eating
Natural Ways to Boost your Energy
Truck / Kitchen Staples
Nutrition Facts
Meal Prep
Immune Support
Gluten Free
Instant Pot Recipes
PDF Archive
Exercise
Bodyweight Exercise Routines
Prehab/Rehab Exercise Routines
Strength Training Exercise Routines
Self-Management
Success Stories
Healthy Driver Presentations
Stay Connected
VIDEOS
Newsletters
Recipe Search
Ingredient
almond milk
apple cider vinegar
avocado
avocado oil
baby kale
balsamic vinegar
banana
banana chips
basil leaves
bean sprouts
bell pepper
black beans
black pepper
Black pepper and salt to taste
bran cereal
broccoli
brown rice
brown sugar
brussels sprouts
cabbage
can low sodium kidney beans
can low sodium tomato soup
canned chicken breast
carrot
carrots
cayenne
cayenne pepper
celery
celery sticks
cheddar cheese
cherry or grape tomatoes
cherry tomatoes
chia seeds
chicken breast
chicken breasts
chicken broth
chili powder
chopped fresh basil
chunk light tuna in water
cilantro
coconut aminos OR soy sauce
coconut milk
coconut oil
cooked basmati rice
cooked chickpeas
corn
cottage cheese
cucumber
cumin
cumin powder
curry powder
curry powder or garam masala
dark chocolate chips
diced green chiles
diced tomatoes
Dijon
Dijon mustard
dill pickles
dried oregano
Drizzle of maple syrup or honey
egg
eggplant
eggs
everything bagel seasoning
extra virgin olive oil
feta, mozzarella, cheddar, etc.
fire roasted tomatoes
fresh cilantro
fresh cilantro leaves
fresh dill
fresh garlic
fresh ginger
fresh mint leaves
fresh mozzarella
fresh or frozen cranberries
frozen mixed berries
frozen peas
frozen peas and carrots
fruit
galic
garbanzo beans (chickpeas)
garlic
garlic powder
ginger
gournd cumin
Greek yogurt
green leaf lettuce
green onion
green onions
ground black pepper
ground cinnamon
ground cumin
ground flax seeds
ground turmeric
ham
hardboiled eggs
honey
honey or maple syrup
hot sauce
imitation crab
Italian Seasoning Mix
jalapeno pepper
kale
ketchup
kielbasa
kosher salt
lean ground turkey
lemon
lemon juice
lime
limes
Low-Sodium Black Beans
low-sodium kidney beans
low-sodium soy sauce
low-sodium tomato sauce
low-sodium vegetable broth
maple syrup
mayonnaise
mayonnaise OR plain Greek yogurt
milk
milk of choice for a very thick consistency
Minute ready rice
muesli
mushrooms
natural or powdered peanut butter
natural peanut butter
olive oil
olive or avocado oil
onion
onions, peppers, tomato, spinach, mushroom, etc.
Optional: hot sauce
packet taco seasoning
pecan halves
pecans
pepitas (pumpkin seeds)
pepper
plain Greek yogurt
plum tomatoes
potatoes
pre-cooked quinoa
pretzels
quinoa
raisins
red bell pepper
red bell peppers
red grapes
red onion
rice noodles
rice vinegar
rice wine vinegar
Salsa
salsa verde
salt
salt and pepper
scallions
sea salt
seasoned breadcrumbs
sesame oil
shredded cheddar cheese
shredded cheese
skim milk
sliced green olives with pimientos
sliced Turkey
small Gala apples
small green lentils
smoked paprika
southwest salsa hot
spaghetti squash
spinach
sriracha
steel cut oats
sugar
sweet potatoes
teriyaki Sauce
tomato
tomato paste
tomato sauce
tomatoes
Truvia Brown Sugar Blend
tuna
turkey, turkey sausage, turkey bacon, etc.
turmeric
uncooked quinoa
vegetable bouillon
vegetable broth
vegetable spray
water
white beans
white cheese
white onion
whole grain bread
whole wheat bread
whole wheat tortillas
Whole-Wheat Tortilla
wild Alaskan salmon
yellow onion
zucchini noodles
zucchini or yellow squash
Course
Breakfast
Dinner
Lunch
Main Dish
Snack
Dietary Preference
Dairy free
Gluten Free
Vegetarian
Technique
Crockpot/Slow cooker
Instant Pot
Microwave
No Cook
Oven
Stove Top
Toaster
Meal Plan
Download PDF
2000-2300 calorie, lactose-free meal plan
