I’ll add more things throughout the season. I change things around pretty frequently, especially with the ride food. Most things I make require only a few special ingredients (coconut milk), so if you’re living at someone else’s house, they’ll likely have most of the other stuff like four and sugar and whatnot for the baking recipes. Just remember to leave a tiny, annoyingly small amount of their food left in the container/bag so to them it either looks like maybe they were using it too, or that you were trying to be considerate by not using all of it. Or if they have a bad memory, just use all of it and discard the package in the very bottom of the trash. They’ll never be the wiser.
Here’s a pretty typical day with at least a decently hard/long ride requiring something more substantial than bananas for ride food.
Steel cut oats
0.33 cups of steel cut oats (dry)
0.25 cups of coconut milk
Cook the oats for an hour the night before. Leave them on the stove overnight, no need to refrigerate or take them out of the pot. In the morning turn the stove back on, chop up the banana, pour in the coconut milk. Let it get soft and bubbling. Put in the egg and the other stuff and let cook, but not too long.
Carbohydrate: 50% Fat: 37% Protein: 13%
Taste: really effing good if you’re hungry, as you should be in the morning.
Other things to add: pumpkin seeds, sunflower seeds, an apple (cut up and add before the banana), raisins, dried cranberries, nuts, an extra egg or more coconut milk, canned pumpkin, nutmeg, coffee (added the night before when the oats are cooking), avocado, pretty much any fresh or dried fruit, you can’t really go wrong.
1/3 cup canned salmon
3 tbsp flour
Mix it all together. Spray a pan with oil spray, form one large patty, cook slowly so the middle isn’t too raw. Eat with ketchup.
Calories: I’ll do this later.
Simple Banana Bread
1.5 cups flour
0.25 cups brown sugar
0.25 cups white sugar
0.5 cups coconut milk
2.5 tbs cocoa powder
1 tsp baking powder
Blend the bananas or mash them up then mix everything together. Pour in a spray-oiled 9×12 baking dish. Bake at 375 for about 40 minutes. Make sure it’s still gooey inside so it’s easy to eat on the bike. Cut into 12 pieces, warp individually, and freeze to ensure you don’t eat any while at home. Thaw out the morning of the ride.
Calories: makes 1,829 calories
Calories per piece when divided into 12 pieces: 150
Carbohydrate: 73% Fat: 18% Protein: 9%
Taste: Okay. Nothing special unless you make it with these:
Extra ingredients to consider: chocolate chips, nuts, 1 cup of canned pumpkin instead of the bananas (tastes a lot better but a can of pumpkin is spendy compared to bananas), oil, nut butter.
Sugary coconut milk in one bottle. The other bottle stays as water.
a large 0.33 cups of coconut milk
0.25 cups of sugar (or 0.5 cups if you want a 600 calorie bottle)
Chi tea (comprises most of the liquid in the bottle)
Carbohydrate: 52% Fat: 46% Protein: 2%
0.33 cups coconut milk
1 large scoop whey protein
Blend it all up. Duh.
Carbohydrate: 43% Fat: 30% Protein: 27% (depends on your whey)
Extra things to add: Any soft fruit or berry or mellon (water mellon, papaya, kiwi, strawberries, mango, grapes, this is a no brainer…), cocoa powder, nut butter (if you want to get fat), chia seed.
1 lb of chicken liver
3 gigantic cloves of harneck garlic (or like 10 cloves of regular garlic)
1.5 cups of chopped mushrooms
hot sauce/cock sauce
all the spices you can find in the cabinet
(chili powder, cayane, turmeric, basil, cellary seed, more garlic, salt and pepper, curry, italian seasoning, it doesn’t matter–just anything to help hide the taste of that cheap liver).
Saute’ it all then blend it up. Eat with rice cakes or crackers or a spoon.
Calories: makes 650 calories
Carbohydrate: 15% Fat: 32% Protein: 53%
Tastes: pretty good actually, if you’re hungry
Breakfast/Snack/Ride Food: Banana cake
1-2 cups of flour
1-3 tbsp oil
Mix it together. Put a large glop on the stove. Let one side cook just a little, flip it over with a spatula, then press down on the semi-cooked side to flatten it all out. Continue cooking like a pancake. Tastes good with regular pancake toppings.
1 head of green, red, or romaine lettuce (or a mixture of them)
2 large carrots
3 romma tomatoes
3 large mushrooms (about 1.33 cups worth when chopped up)
4 cups of spinach (or about a third of a large bunch)
0.33 cups of canned salmon
0.5 cups olives
0.25 of a green pepper
Chop up everything and put in a large pot, a bowl will not suffice.
Carbohydrate: 57% Fat: 20% Protein: 24%
Extras to add: up above is just the basics. I usually add other stuff which may include alfalfa sprouts, those sesame stick things, avocado, chicken or steak, seeds or nuts, cranberries or raisins, onion, hard boiled egg, ANY leftover food in the fridge that hasn’t been claimed in the last half day (we’re talking pasta, potato dishes, mexican food, curry–it doesn’t matter. It will only make the salad taste better). It’s easy to get this puppy up to 1,000 calories and the ratio of fat and protein up a bit higher. Salad dressing is not needed when you have this many good things in it.
As the final meal of the day and no exercise in the near future that might make you throw up from so much roughage, the salad plays the most important role in replenishing vitamins and minerals. Just the 630 calorie salad listed above contains the following percentages of your daily allotment of vitamins: