Big 'ol bowl of Raisin Bran Crunch w/ 1% (330kcal,) Monday through Saturday. Sunday gets pancakes.
If the day's ride (Mon -> Sat) is going to be over 2 hours in duration, I will usually have peanut butter and honey on a carb of some sort-- a biscuit, some toast, a tortilla, whatever.

Post-ride, whatever. I burn ~45kJ/mi, so my "average" ride burns in excess of 1,600kcal.