Overtime, I have found the best way to fuel my rides is to put muscle milk light in my bottles.

I start with a hi protein breakfast. One of my favorites would be some chicken or turkey sausage. Then is its a shorter ride (<30 miles) I am probably fine with 2 bottles of muscle milk lite. If its a longer ride, then some almonds can come in really handy.

In terms of normal meals, I eat lots of fish, chicken, non starchy veggies in addition to red meat. If you miss pasta, try an eggplant parmigiana instead. If you want new recipe ideas, on epicurious you can search for low carb. I like FAGE 2% plain yogurt for a breakfast or creamy desert.