Thankfully I've stopped disappearing and I've gained a few pounds in recent weeks.

As I want to continue with 4+ lunchtime rides (20-30miles each ride) per week. Around 7:00am I'll have my breakfast (cereal + soya milk) about 10:30am I'll have a large bowl of porridge with a tablespoon of honey.

Then I'll go for my ride at about 12:30. When I get back from my ride I'll have a recovery drink. But what do you guys/girls eat for a late lunch to replenish the calories, proteins etc?

Bear in mind I'll be have a decent evening meal about 7:00pm

Sammich.

Try counting your calories and then seeing what you should eat.

I second the sammich. I'm currently living in a dorm so I don't have much say lol, but normally I would eat a sandwich or bagels or something. Loads of carbs basically.