I always eat breakfast in the morning. I'm up about an hour before I have to leave and usually eat breakfast about 30 minutes before I start pedaling. Usually it's some carbohydrate rich something with a small glass of milk. I learned long ago not to eat cereal and milk but that may just be me. There's no magic formula for everyone. Just find what works for you.

As for lunch, I hate sandwiches so I carry leftovers from dinners that my wife and I cook. I use a plastic container to carry it and have never had a problem with leakage or with spoilage (on the bike anyway) I've don't have problems with anything freezing in the winter time either, even when I ride far below freezing. If I happen to drive, I'll take some extra lunches in along with any other items I don't want to carry.

I usually carry apples and the occasional orange for fruit. Other fruits just don't work all that well. Peaches, plums, pears, etc. are too soft to carry and they bruise easily. Peaches...at least the ones that are properly ripe...will turn to peach juice even when carried on top of padding. That padding is usually covered in smooshed peaches. Since the padding is usually what I wear to work, I'd rather not be coverd in smooshed peaches If you want soft fruit, drive it to work.