This article was contributed by Heather Russell, an Employee-Owner and Marketing Strategy Analyst at The Blue Book Building & Construction Network®.
Construction equipment won’t function without fuel, and neither will you! Planning and packing meals for the jobsite can be tricky; your meals need to be portable and easy to eat on the go. Construction is intense labor that requires a balance of carbohydrates, protein, and fat to sustain strength, energy, and brain function.
Tip # 1 – Water
While water isn’t food, keeping hydrated is critical. Also, supplement with electrolyte drinks (or a dash of Himalayan pink salt) to help replenish minerals lost as your body sweats. Hydration is crucial not only to bodily functions but keeping your brain firing to avoid mistakes or accidents.
Tip # 2 – Protein
The best options are unprocessed sources like roasted or grilled chicken, smoked salmon, or soybeans. While deli meats are convenient, they are often processed and contain nitrates and sodium which aren’t quite as energy-packed or nutritious. Roasted chicken from the grocery store is a great convenient solution for up to three lunches.
Tip # 3 – Whole grains
Whole grains provide sustained energy. Wrap your protein in a whole grain wrap or serve on whole grain bread. If your site accommodates, try a bowl of brown rice or quinoa mixed with grilled chicken and veggies! Or, make a gravy with half ground turkey and half sausage and mix it with whole grain pasta and veggies for a delicious—and filling!— lunch.
Tip # 4 – Snacks
Convenient snacks that also provide sustained energy are key. Nuts are portable and super easy. You can also try apples with peanut butter, or raw carrots and cucumbers. Healthier snacks provide sustained energy, whereas “junk food” will burn off quickly
Tip # 5 – Breakfast
You’ve heard that breakfast is the most important meal of the day—and it’s true. Starting your day fueled is critical to staying energized and focused throughout the day.
Some bonus meal ideas:
- Hard-boiled eggs and tuna fish or chicken salad. Put it in a wrap or scoop it with crackers.
- Home-made individual stromboli or pizza pockets. Use frozen dough and make lunch sized portions filled with your favorites.
- Thermos meals: stew, soup, chili, and even pulled pork travel nicely in a thermos.
- Try a breakfast casserole. Mix some eggs and veggies in a casserole dish and bake until done.