I like something light--a slice of sprouted grain bread toasted with a bit of peanut butter and a big glass of water. I can't go on empty, but I feel sick if I eat too much too soon. I can pack more food with me to eat when I arrive at my destination, usually a banana or apple. I tend to take an early lunch so my body has had time to digest and replenish for the ride home. I do about 20 miles round trip over rolling hills.