Apples, bananas and oranges. They're easy and cheap and healthy. Don't eat too many bananas though, unless you're burning a lot of calories... they're great for a snack on a long ride. An apple or an orange for a snack between meals keeps your metabolism up and helps you eat smaller portions of your main meal.

Water. Lots of water will help you lose fat.

Protein is essential for building muscle. I use regular old egg and whey protein from the grocery store after I ride or go to the gym. I don't know what vegans use.

Getting plenty of sleep and eating something for breakfast helps lose fat and build muscle.

Beer helps keeps you mentally and emotionally fit, just try not to overdo it more than once a week.