This article is from the Bicycles FAQ, by Mike Iglesias with numerous contributions by others.
Now, the definition of that nebulous phrase, "a balanced diet". Taking into
consideration all of the above, a diet emphasizing fruits and vegetables
(fresh if possible), whole grain breads, pasta, cereals, milk, eggs, fish and
red meat(if so desired) will satisfy long term nutritional demands.
These foods need to be combined in such a way that during the building and
recovery phase, about 60-70% of the total calories are coming from carbohydrate
sources, 25% from fats and the remainder(about 15%) from proteins.
It is not necessary to get 100% of the RDA for all vitamins and minerals
at every meal. It may be helpful to determine which nutritional
requirements you wish to satisfy at each meal. Personally, I use breakfast
to satisfy part of my energy requirement by eating toast and cereal. During
lunch I meet some of the energy, protein and to a lesser extent vitamin and
mineral requirements with such foods as yogurt, fruit, and peanut butter
and jelly sandwiches. Dinner is a big meal satisfying energy, protein,
vitamin and mineral requirements with salads, vegetables, pasta, meat and
milk. Between meal snacking is useful to help meet the body's energy