A sample meal plan for cyclists before starting a week of intense cycling can be:

Breakfast

 Porridge made from 100 grams of oats, some amount of linseeds, 2 slices of whole wheat toasted
bread, 300 ml skimmed milk, sugar to taste, bread spread made from olive oil and natural peanut butter.
 250 ml of fresh fruit juice.

Mid-morning snack

 Six oatcakes with 200 grams of cottage cheese.

 Seasonal fruit.

 A mug of green tea.

Lunch

 Two sandwiches made from whole wheat bread with a spread based in olive oil.
 100 grams of mixed nuts, seeds and dried fruit.

 Mixed salad.

 Low fat and low sugar yoghurt.

Mid afternoon

 Two squares of easy flapjacks.

 100 grams of mixed nuts, seeds and dried fruits.

 200 grams of low fat yoghurt with a large banana.

 Green tea.

Evening meal

 A choice between basmati rice, whole wheat pasta, dry roasted sweet potatoes and boiled new potatoes.
 Plenty of vegetables.

 Low fat yoghurt with no added sugar.

Mid-evening

 100g unsweetened muesli with 250ml skimmed milk.

 Seasonal fruit.

Before sleeping

 Have 2 or 3 Satsuma before an hour before retiring to bed.

 A handful of mixed nuts and seeds.