If you don’t know what to eat before going out cycling in the morning, you don’t want to make much hassle, but you need energy to pedal, here are ten healthy, high-energy, three-ingredient breakfast options for cyclists. The shopping list is the same as in our post on 10 quick and easy breakfast recipes for cyclists. Here’s what you need:
- Carbohydrates: Bread, rice, oats (steel cut, rolled or instant oats) and banana. (Whole wheat bread and rice are a better choice.)
- Proteins: Eggs, cottage cheese and canned tuna.
- Healthy fats: Avocado, nuts and peanut butter.
Almost all of them are staple goods available to everyone, others are more expensive, but remember that you don’t have to buy them all, choose the ones you want.
Most of the recipes can be prepared on the spot. Leave the ones that require previous preparation or a little more time for when you are not in a hurry.
Below you will find the 10 recipes with the ingredients and amounts, preparation and nutrition information:
Oat porridge with peanut butter and banana
40 g oatmeal, 1 medium banana and 15 g (1 tbsp) peanut butter.
If you are using old-fashioned rolled oats, put them in a microwave-safe bowl and cover with water. Let them soak overnight. In the morning they will have absorbed all the water so add a little water/milk before cooking. If you are using instant oats, add the water/milk on the spot.
Peel the banana and divide it in two. Cut one part into pieces and mash the other part with a fork. Cook the oatmeal for 1 minute in the microwave. Add the mashed banana, the tablespoon of peanut butter and a little more milk. Mix everything together and put the banana pieces on top. Sprinkle nutmeg, cinnamon or cloves on top.
350 calories. 55 g of carbohydrates. 12 g of protein. 10 g of fat.
Oatmeal with cottage cheese and nuts
40 g of oats, 50 g of cottage cheese and 10 g of chopped nuts.
If you’re using rolled oats or steel-cut oats it is better to mix them in a bowl together with the cheese and leave overnight. If you use instant oats you can do it right before you make your coffee in the morning. Sprinkle with cinnamon and chopped nuts.
276 calories. 28 g of carbohydrates. 14 g of protein. 11 g of fat.
Avocado omelette with rice
100 g of cooked whole grain rice, 2 large eggs and 28 g of avocado.
Cook the rice the day before. 45-50 g of brown rice will give you 100 g of cooked rice. Cook the rice with plenty of water in a pot, six times the weight of the rice. Bring the water to a boil, add salt and boil the rice over medium-low heat for 25 minutes with the pot uncovered. Drain the excess water and put the rice back in the pot with the fire off and the lid on. Take the rice out to a bowl after 10 minutes and stir it with a fork. It’s ready now.
Mash and season the avocado (28g is around ¼ of avocado). Whisk the eggs and season. Heat the pan on medium heat, and once it’s hot enough add some oil and pour the eggs. Let them cook for 1 minute. Spread the avocado on one half of the omelette without reaching the sides, fold the omelette in half using a spatula, covering the avocado. Press the sides of the omelette to seal it together and cook both sides for 1 minute each. On the other side of the pan pour your cooked rice. You can eat this dish straight from the pan (just do not burn yourself!) or serve it on a plate instead.
302 calories. 26 g of carbohydrates. 15 g of protein. 15 g of fat.
Boiled egg and avocado rice
100 g of cooked whole grain rice, 2 large boiled eggs and 28 g of avocado.
This recipe has the same ingredients and measurements as the avocado omelette with rice, only you won’t have to heat anything, just cook the rice and eggs beforehand. The upside of this breakfast meal is that you can eat it cold using the avocado as a creamy sauce by mashing it until smooth, or you can also season it with oil, lemon juice or any spices you like.
302 calories. 26 g of carbohydrates. 15 g of protein. 15 g of fat.
Cottage cheese toast with nuts
1 slice (50 g) of whole grain bread, 50 g of cottage cheese and 20 g of chopped nuts.
Mix the cottage cheese together with the chopped nuts and spread the mixture on top of the toasted bread.
294 calories. 22 g of carbohydrates. 13 g of protein. 17 g of fat.
Avocado and tuna toast
1 slice (50 g) of whole grain bread, 28 g of avocado and 60 g of drained tuna.
Mash the avocado and mix it with the drained tuna, season and spread the mixture on top of the toasted bread.
223 calories. 22 g of carbohydrates. 20 g of protein. 7 g of fat.
Oat, egg and walnut cookies
50 g of oats, 1 large egg and 10 g of chopped nuts.
Preheat your oven to 180ºC. If you’re using rolled or steel-cut oats, blend half of them to turn them into oat flour. Skip this step if you’re using instant oats. Whisk one egg and add it to the bowl, then mix everything together into a dough. Add the nuts, a pinch of salt and spices such as nutmeg, cinnamon or ginger. Shape the dough into cookies and bake at 180ºC for 12-15 minutes.
336 calories. 34 g of carbohydrates. 16 g of protein. 15 g of fat.
Tuna burgers made with egg and bread
30 g of whisked egg, 60 g of whole grain bread and 30 g of drained tuna.
Break the bread into crumbs and add the drained tuna. Mix well. Start pouring in the egg little by little and mix into a dough. If the dough is too wet, add some more bread crumbs. Season to taste. Shape the burgers and fry them on medium heat on a pan with a bit of oil.
221 calories. 28 g of carbohydrates. 15 g of protein. 6 g of fat.
Avocado stuffed with tuna and rice
Half an avocado, 50 g of cooked whole grain rice and 30 g of drained tuna.
Scoop out the avocado flesh and mash it in a bowl. Add the rice and the tuna, season and mix well. You can either serve it by filling the avocado peel with the mixture or eat it directly from the bowl.
252 calories. 20 g of carbohydrates. 11 grams of protein. 15 grams of fat.
Banana and egg pancakes with peanut butter
1 large egg, 1 medium size banana, 15 g (1 tbsp) of peanut butter and 10 g of chopped nuts.
Mash the banana in a bowl with a fork. Add the egg and mix well until smooth. Put the pan on medium heat. As soon as it’s hot enough, add a splash of oil and start pouring the pancake mixture. Make the pancakes any size you want. Spread peanut butter on top of them once they’re ready and sprinkle with chopped nuts.
336 calories. 29 of carbohydrates. 13 g of protein. 18 g of fat.
