Daily Diet Menu

OK, I've looked as thorough as I could and cannot find an actual menu of what people eat on a daily basis while trying to lose weight and cycling. Does anyone have any type of link, bookmark, menu plan, or other information? Not Atkins or South Beach (though I am a firm believer in the South Beach diet to lose wieght, I did it and lost 15 lbs, but I kow it isn't healthy for me long-term). So now I am trying to lose 10-15 lbs, ride about an hour a day at sub-lactate threshold, long 3 hour rides on weekends, with a lot of hill climbing. So I am now so confused about what to eat, I just want some real life ideas of daily menus. Anyone? Bueller?
Gracias!
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Brian

yeah,

i basicaly eat 1cup aotmeal with some fruit(grapes, apples, or whatevers in the kitchen) water not milk. lunch is usualy a sandwich with common sense healthy things in it. dinner is some stemed vegies (brokaly, coliflower, beets, carrots, potatos, and some form of protien) and no snacking inbetween meals. i only drink water and coffe at work when it gets late. you just have to plan ahead for meals and make good choices about how much you think you need to eat in order to compesate for total energy expendeture for the day. and mix it up alot with the food chioces to make sure you get the neutrients your body needs.

good luck.

You need to get fuel for your rides, but keep a calorie deficit.

I do carbs in the morning - good carbs! Oatmeal is great, granola cereal, etc. With some fruit for simple carbs. I try to sneak in some protein - an egg works great. Drink lots of water too!

Lunch is fruit and a sandwich - get some protein in there to help your muscles recover from morning ride. Or slam on some carbs if you are doing an afternoon ride like pasta.

Dinner - try to stay light and don't pile up too many calories - NORMAL portions of chicken and some veggies.

If you eat slowly througout the day, you will keep your metabolism up, total calories down, and cravings down. You'll also feel better because your body will always be burning food and taking more in.

One thing nobody mentions but is HUGE!!!

SWITCH TO WATER!

Throw a water bottle in your briefcase and don't drink those sodas and teas - that's 100 calories minimum per drink you save.

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