Alright Chain, I did this recently, dropped 25 lbs and "got healthy".
Slightly smaller portions of everything
No fried foods, fast foods, white flours, and sugar
Protein shake (protein powder in fruit juice), piece of fruit, & granola bar for breakfast in the office after pedaling in.
To ramp up my cycling to beyond 10 miles/day commute, I trained for a century. Lots of plans around, this one looks pretty good.
Rode four centuries since June.
In the gym, 2 or 3 times a week, basic upper body conditioning:
squats, squats and squats, weighted, unweighted, etc.
Try not to let more than one day a week go by without 30 minutes of aerobic exercise.