The 5 best breakfasts to lose weight

Losing weight without giving up cycling is one of the most common goals. Many cyclists aim to refine their bodies, improve the weight-power ratio, or simply feel lighter on the bike. But doing so without losing energy or muscle remains a big challenge. And there, breakfast is more important than it seems.

5 of the best breakfasts for weight loss in 2025

After a night without eating, your body needs nutrients to start the day and activate the metabolism. Skipping it or doing it wrong can lead to the opposite of what you are looking for: more hunger, less energy, and greater anxiety to eat throughout the rest of the day.

That's why, at Brújula Bike, we have updated our list of healthy breakfasts for 2025, designed especially for cyclists who want to lose weight without losing performance or joy for food.

Simple, balanced recipes with real foods that you can prepare in a few minutes.

Eat well to ride better

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Sometimes, when trying to lose weight, the mistake is made of eating too little or eliminating carbohydrates completely. But if you ride a bike, you need fuel.

The key is to choose the right foods and adjust the quantities according to the type of day or training.

A good breakfast for weight loss should have:

• Enough protein, to maintain muscle mass and control appetite.
• Quality carbohydrates, providing energy without sugar spikes.
• Healthy fats, increasing satiety and promoting metabolism.
• Micronutrients and fiber, improving digestion and overall health.

In summary: it's not about eating less, but about eating better.

And these five breakfasts will help you achieve that.

1. Oatmeal with yogurt and fruit: the breakfast that never goes out of style

If there is a breakfast that never fails, it is this one. Oatmeal is the best ally to start the day with energy and control hunger for hours. It is rich in fiber, regulates blood sugar, and provides slow-release carbohydrates, just what you need to perform more without exceeding calories.

How to make it:

• 40-50 g of oat flakes
• 150 g of natural Greek yogurt 0-2% fat
• ½ banana or a chopped apple
• A teaspoon of seeds or nuts (optional)
• Cinnamon to taste

If you train in the morning, add a teaspoon of honey or a chopped date to give it a touch of quick energy.

If it's a rest day or a light indoor cycling session, just reduce the oats to 30 g and keep the rest the same.

Also, you can prepare it the night before as "overnight oats" (oats soaked in yogurt or milk), and you'll have breakfast ready when you wake up.

It's simple, satisfying, and balanced.

2. Whole grain toast with avocado and egg: total balance

A breakfast so simple that it's hard to believe how well it works. Whole grain bread provides complex carbohydrates and fiber, avocado offers healthy fats, and the egg completes the profile with high-quality protein.

Everything your body needs to start the day without sugar spikes or cravings.

How to make it:

• 1 or 2 slices of whole grain or rye bread
• ½ ripe avocado
• 1 boiled, grilled, or poached egg
• A few slices or grated tomato
• A drizzle of extra virgin olive oil and a pinch of salt

Light version: 1 slice, ¼ avocado, and 1 egg.

Energetic version: 2 slices and 2 eggs, perfect before a long ride or intense workout.

It's a complete breakfast, with good texture, flavor, and satiety. Plus, you can vary it: replace the egg with turkey or natural tuna if you feel like changing the taste.

3. Cottage cheese with berries and chia seeds: quick and high in protein

For those who don't have time or prefer to have a light breakfast, this is an ideal option.

Cottage cheese or ricotta cheese is rich in protein and very low in fat and sugar.

Combined with fruit and seeds, you get a breakfast with great satiating power and low in calories.

How to make it:

• 150-200 g of cottage cheese 0-2%
• A handful of berries (blueberries, raspberries, blackberries, or strawberries)
• 1 teaspoon of chia or ground flax seeds
• A touch of cinnamon or honey (optional)

The mix of protein, fiber, and antioxidants makes this breakfast a great option if you're looking to lose fat without losing muscle tone.

And it can be prepared in less than two minutes. Ideal for busy days or after an early workout.

4. Oat, banana, and cocoa smoothie: liquid energy without exceeding calories

There are mornings when eating solid food feels heavy.

On those days, a nutritious smoothie can be the perfect solution: easy to prepare, quick to digest, and with just the right amount of energy for training or work.

How to make it:

• 1 small banana
• 200-250 ml of milk (can be unsweetened plant-based milk)
• 30 g of oat flakes
• 1 teaspoon of unsweetened pure cocoa
• (Optional) 1 shot of coffee if you need an extra boost

Just blend everything and you're ready to go. If your goal is to lose weight, use unsweetened plant-based milk and avoid sweeteners. This smoothie provides you with the right amount of carbohydrates and protein, without glucose spikes or feeling heavy.

And if you have it before a low-intensity ride, you'll notice stable energy and better control of hunger afterwards.

5. Whole grain bread with cottage cheese and honey: the quick breakfast that always hits the spot

Not every day there is time or desire to complicate things. For those mornings, this simple combination of whole grain bread, cottage cheese, and honey is a safe bet. It gives you energy, protein, and flavor in perfect balance.

How to make it:

• 2 slices of whole grain or multigrain bread
• 60-80 g of cottage cheese or ricotta cheese
• 1 teaspoon of honey or sugar-free jam
• (Optional) some walnuts or banana slices if the day will be active

The cottage cheese helps you stay satiated, the bread provides the necessary complex carbohydrates, and the honey gives you that natural sweet touch.

If you are in a fat loss phase, limit the honey to a thin layer. If you have a workout, you can add a second slice of bread or some fruit to complete the breakfast.

Common mistakes when trying to lose weight by eating "healthy" breakfast

1. Skipping breakfast: It may seem like a good idea to reduce calories, but often it ends up generating more hunger mid-morning and worse appetite control for the rest of the day.
2. Overusing "fit products": "Whole grain" cereals, bars, or "protein" yogurts are not always as healthy as they seem. It's better to opt for real foods, without labels and with an early expiration date.
3. Eliminating all carbohydrates: If you ride a bike, you need energy. Quality carbohydrates do not make you gain weight on their own; what matters is the overall balance of the day.
4. Having too light breakfasts: If you only have a fruit or a coffee for breakfast, you are likely to arrive at lunchtime with anxiety and overeat. The key is not to eat little, but to eat just enough.
5. Not adjusting breakfast according to training: A rest day does not require the same as an 80 km stage. Adjusting quantities is essential to maintain the balance between energy and caloric deficit.

When to have breakfast and how to do it better

The time also matters. Ideally, have breakfast within the first hour after waking up, especially if you are going to train in the morning.

If you can't do it so soon, a coffee with milk and some fruit can be a good intermediate point before a more complete breakfast.

Avoid having breakfast too late if your goal is to lose weight: the body tends to compensate with more hunger later and it can affect digestion and caloric control.

And remember: having breakfast slowly, without screens, improves the feeling of satiety and helps you eat less without realizing it.

How to adapt these breakfasts to your type of day

• Rest day: lighter versions (less oats, 1 slice of bread, whole fruit instead of banana).
• Long or intense training day: increase the portion of carbohydrates or add an extra source of fruit or honey.
• Gym day or short indoor cycling session: prioritize protein and healthy fats.
• If you train on an empty stomach: opt for a smoothie or something very easy to digest afterwards for quick recovery.

Flexibility is key. There is no perfect breakfast for every day, but there are options that adapt to you and your training rhythm.