How To Build A 'Survival' Lunch Box Using Gas Station Staples

For those overnight and extended-hour workers or anyone on a road trip, prepping a meal beforehand is of the utmost importance. Unfortunately, the time to shop, cook, and assemble them isn't always available, placing you in a bind when hunger strikes. Enter the humble gas station, a warm, glowing beacon of fuel for man and machine. While they are known for food that's more snack than sustenance, gas stations offer many nutritious ways to create well-rounded "survival meals." While it's recommended that you pack a meal and two snacks for that 12-hour shift, the goal of the survival meal or lunchbox is to create a single, well-balanced meal with enough nutrients to see you through.

Among gas station staples, there are certain foods you'll want to steer clear from such as hot dogs and nachos. Although some may defend the gas station hot dog, they're not always prepped in sanitary conditions, and they offer little nutrition for this scenario. Protein bars, yogurt, and jerky are great ways to get the fuel needed for your body. Finding suitable carbs and fats can be a little trickier for those leaning towards the healthier side, but crackers, nuts, and dark chocolate can fill the void. Trail mix provides a great mix of hearty carbs, fat, and additional protein that can be incorporated in the meal. 

Piecing together a well-rounded meal can be difficult when it comes to gas station food. Thankfully, many have upped their culinary game in the form of prepared foods. Gas stations like Wawa and Buc-ee's have gained popularity with their array of quick-grab and made-to-order food choices. 

Coffee and soda are go-to fuel sources due to their taste and caffeine content, but wiser re-energizing options are available. Hydration is crucial to health, and water is the best choice, especially since caffeinated options are available now. However, anyone wanting flavor with their energy boost should opt for drinks with electrolytes (depending on their job demands) and little to no sugar. 

While it's possible to create relatively nutritious meals from gas station foods, relying on them for everyday sustenance is not recommended. Because its often highly processed, a steady diet of gas station and convenience store food could lead to an increased chance of stroke or heart attack as well as obesity and many other health problems. There are also concerns about preparation conditions. Take, for example, the 2017 case of botulism from nacho cheese at a Los Angeles gas station found to be the cause of death for one of the 10 patients hospitalized from eating it. While this is not the case at every gas station, it's certainly something to be aware of.