I carry a small gas stove and a canteen with a pot, pan, cup and utensils. I always make a cup of tea mid-morning and in the afternoon. It depends on location - I recently cycled across Australia and some days I could cycle for 12 hours without seeing a building. Packet soups and pastas are good value and not heavy. A long distance cyclist walks around a store and looks at weight and bulk when it comes to carrying food.