Fat free cottage cheese, 3 egg whites, (or 2 egg whites + 1 real egg), skim milk and sometimes a piece of toast or 1/2 bagel). Pretty much most mornings - anything with less protein and I am starving within a few hours.

I need to get back to having a Myoplex drink for breakfast 3-4 days a week - that has pretty much the same calories and protein with other goodies. It is a meal replacement protein shake and uses whey protein. I can't have it too close to working out for some odd reason, but it works for breakfast.

If I am riding early then I cut back on the dairy and replace the rest with a banana/peanut butter sandwich on sprouted wheat bread. Or Myoplex made with water but I prefer to actually chew my breakfast on a riding morning.