So I'm sure that this question has been posted lots of times before, but I'm in need of some serious help with this again.
Right now, I'm 20 years old, 5'9" and 160 lbs. I used to be 185lb, but I lost a lot of that from biking. I was at 155lb, but I gained some weight when I went on vacation (read DIET: Afternoon "I'm Still Hungry" Smoothie and you'll see why; drank lots of virgin pina coladas and did a lot less riding), and I don't bike daily like I used to (though I think I'm getting pretty much the same weekly mileage in).
This has been my diet as of late, and I was wondering if I could get some help on improving it. I should note that I commute to work 20 miles each way (with a 30 minute gap in between; I have to get on the train), two or three days out of the week. Sometimes, I would extend this commute to 20 miles one way, 40 miles back. Every 20 mile ride is pretty much a hammerfest, and half of the ride is mostly flat while the other half is either also flat or lots climbing. I sometimes do long rides on the weekends, though I'm finding that I have less time to do this than I used to.
Breakfast: I have started making DIET: The Healthy Breakfast Shake this, but I'm not sure if this is a good idea anymore.
Before that, when I have little time to eat breakfast, I usually pick up bread from a bakery with stuffed cheese. When I have more time, I would make a three-egg omelet with cheese and turkey, coupled either with toast or waffles/syrup (I usually do the waffles/syrup thing before a ride, and it works well in suppressing hunger)
For snack, I would normally eat a banana or strawberry-banana yogurt.
Lunch: Turkey, cheese and lettuce wrap. I sometimes add fries to this, though not always. On days that I'm biking (especially if I'm biking hard), I would eat pasta with a side of tuna.
Dinner: Cereal. I used to eat Honey Nut Cheerios (with either whole, 2% or skim milk; whatever I'm feeling that day), but if it's really as non-nutritional as people say it is, I might skip this altogether and eat Special K instead. I normally eat this around 9 or 10, but I go to sleep at 12 or so. I also would get hungry at night if I didn't eat this.
I'm asking for help here because I know that although I don't eat processed foods or any sort of food from outside (unless it's from a restaurant), I know that there are some loose ends in my diet. I'm actually beginning to get somewhat scared that I'll return to my old weight, despite my cycling habit. I essentially want to maintain my weight, or drop only a pound or two. I don't want to lose weight, but I don't want to gain any either.