6 On-The-Go, Healthy Breakfast Ideas for Truck Drivers

“Breakfast is the most important meal of the day.” How many times have you heard THAT? We all know it to be true, but how many of us actually eat a nutritious breakfast every morning? How many of us even eat breakfast at all? Many opt to cut breakfast in efforts to shave calories off their day or assist with weight loss, but this practice actually has the opposite effect.

Many studies throughout the years have shown that those who don’t eat breakfast end up eating more calories during the day because by the time noon rolls around, they’re starving. Non-breakfast eaters also tend to choose high calorie, simple carbs subconsciously.

On the other hand, eating a healthy breakfast encourages us to make healthier choices throughout the rest of the day. A breakfast high in protein and fiber will give us energy to make it until lunch.

Breakfast Food for Truck Drivers

Healthy breakfast fruits

Image credit: Eric Chan, Flickr

While this meal is crucial for everyone, it’s especially important for truck drivers’ safety! Eating a breakfast high in carbs and added sugar will lead to a quick sugar crash. Good luck driving for another 8 hours when you’re already sleepy at 10 in the morning. A nutritious breakfast on the other hand, helps keep your energy up — obviously important when you’re on the road for hours at a time.

The best breakfast choices are high in protein and fiber and low in fat and added sugar. A nutritious breakfast doesn’t have to take long to make either, so “I’m on the road, I can’t make breakfast!” isn’t a viable excuse anymore. 🙂 Here are a couple healthy breakfast ideas that are easy to keep on the road:

Greek Yogurt

Greek yogurt is high in protein making it a great breakfast food. It’s only about 20 calories more than regular yogurt, but contains twice the protein! Be careful though as some brands can have a lot of added sugar. You could opt for a plain cup of Greek yogurt and mix up your own fresh fruit in it. You could also use it in a smoothie, or mix some tomatoes with it and use as a creamy sauce in a homemade omelet.

Hard Boiled Eggs

They’re a little high in saturated fat, but hard boiled eggs make a great, high-protein breakfast. You could prepare hard boiled eggs ahead of time, or keep eggs in your truck and make your own scrambled eggs in the microwave (just crack into a microwave safe mug or bowl and heat for about a minute). Pair a hard boiled egg with some fruit and cottage cheese or prepare a breakfast burrito using scrambled eggs, cheese, and a whole wheat tortilla.

Whole Wheat Toast and Peanut Butter

If you go the toast route, make sure you’re using 100% whole wheat toast — it has more fiber and nutrients than white bread. Whole wheat is a complex carb and will take longer for you to digest, keeping you full and energized longer. Top it with some natural peanut or almond butter for a high protein morning meal.

Protein/Cereal Bars

Protein and cereal bars are another good on-the-go breakfast food, but you have to be really careful about what’s in them. They can be high in protein but laced with added sugar which won’t do too much to boost your energy in the morning. Look for low-fat, high protein bars without much added sugar to get the most bang for your buck. Fiber is a bonus, too.


Fruit is an old tried and true breakfast food if you’re in a hurry. It’s sweet and doesn’t contain added sugars that make you sluggish. Try a banana or apple with some natural peanut butter for a grab and go breakfast!

Cottage Cheese

Cottage cheese is a great breakfast food that’s high in protein and relatively low in calories. Mix it with any of the above options, or top with fruit and honey for a yummy energy boost in the morning.

A Few Things to Remember

Your breakfast foods should be made up of protein, complex carbs, calcium, and healthy fats. You don’t want anything high in sugar as it will lead to a crash later.

Skipping breakfast increases your chances of becoming obese by 450%. This is because when we don’t eat breakfast, we are much more likely to overeat at lunch because we are so hungry.

Some breakfast foods to avoid — most cold cereal, pastries/baked goods, and bacon (it’s high in saturated fat and sodium).

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About Amanda

Amanda is a former digital communications coordinator and frequent blogger for the TheHealthyTrucker.net, a website focused on truck driver health initiatives. Our mission is to encourage truck drivers to embrace a healthier lifestyle by providing both expert advice and real world experiences. Let us be your co-driver on the road to a healthier, happier life!