Hi from Benicia- I have lost about 30lbs in the last year from cycling (former runner). I am also a vegetarian.
When I get up- 1 Tbs Honey,1 Tbs apple cider vinegar + my powdered supplements- msm, glucosamine, calcium. Out for ride (1 hour) and/or work out at gym (40-min to hour 3 times a weekdepending on the weather). I ride about 5-6 days a week doing about 100-150mi /week. When I work out and ride I take with me one water bottle of 1/2 guava-mango drink (Trader Joes) and 1/2 water. This gives me enough energy to do my ride as well as work out on the days I go to the gym. I found that plain water wasn't enough!

Breakfast- English Breakfast tea (about 1qt) with milk, one boiled egg, one piece of whole wheat toast with some butter. This will last me about 5-6hrs.
(note only sugar was in the juice and honey consumed and used up while riding/working out). Note- hydration doesn't have to be all water!

Snack- decaf coffee (about 12oz with low fat milk) and scone or some kind of carbohydrate- just enough to satisfy my energy needs. - note- not much sugar here.

Lunch- Cottage cheese (low fat)-about 1/2cup, celery, 1/2 large apple, 2 cookies, herb tea.

Dinner- Pasta, often with cheese sauce I make, large salad with olive oil,vinegar, gargonzola chees, avocado (about 1/8th of an avocado) lettuce, tomatoes. Vegetable- steamed.

That's it! Nothing after dinner. Glass of warm water before I go to bed.

When I do long rides with my bike club, I take one-two bottles of my juice/water drink and have a snack at Starbucks (low fat coffee cake) and a misto (Cafe au lait) with 1/2 decaf.

After I get home from these rides, I often have chips, cheese, lots of water and recovery drink I make with milk.

That's it.

Drinking a lot before I ride with the club (I do the breakfast regime described above) seems to help with hydration. Also if you read about endurance, people are talking about using milk as a way to get protein- it is satisfying as well as has some basic stuff in it. If you can't tolerate milk, try soy milk. Also if I am in a hurry I will skip my egg and instead have Whey protein powder mixed with milk with my toast and tea. That works as well.

Hope this helps!

P.S.Don't eat much when you get back from a long ride. Just a recovery drink will make all the difference in the world. and a few snacks. Drink, Drink

P.S.S.- When you ride spin the whole time! I don't know your style (of course) but spinning is a great way to use up calories plus it makes cycling much easier especially going up hills. If you don't have a granny gear (shimano XT) I strongly recommend you get one. Then you will just spin your way to the top of those nasty hills!!

Nancy