Pre-ride: Oatmeal + some protein powder and coffee. I just started some 7-grain cereal from
Bob's Red Mill which is a little gritty but pretty good, and high-quality carbs. A little cinnamon + sugar helps that down a little.
Post-ride (if applicable): scrambled eggs (try mixing in a tiny bit of sugar + grated parmesan cheese + chopped chives), whole-wheat toast, juice does the trick.