7-Day Cycling Meal Plan: How to Fuel High-Intensity, Endurance, and Recovery Rides

Jan 4

This 7-day cycling meal plan is designed to support a well-rounded training week - including high-intensity workouts, endurance rides, rest days, and recovery sessions - using real-food recipes from Biked Goods.

Rather than relying on ultra-processed sports products, this plan emphasizes simple ingredients, homemade fueling options, and practical meals you can prep once and use throughout the week. Recipes are intentionally reused to keep things realistic while still supporting performance, recovery, and consistency.

Before diving into this 7-day cycling meal plan, make sure you’ve signed up for a free Bakin’ Biker’s Club account. With a free account, you’ll get access to select Biked Goods recipes, fueling ideas, and member-only content designed to help you ride stronger and recover better.

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Daily Meal Plan Breakdown

This meal plan pulls directly from the following Biked Goods recipes:

Friday - Rest Day

Breakfast: Chocolate Mocha Muesli
Snack 1: Chia Pudding + fruit
Lunch: On-the-Go Breakfast Burrito with greens
Snack 2: Honey Ginger Limeade + fruit + nut butter
Dinner: 15-Minute Recovery Noodle Bowl
Nighttime Snack: N/A

Saturday - Long Endurance Ride

Breakfast: Quick Quinoa & Sweet Potato Hash
Snack 1: Dubai Chocolate Energy Balls
Lunch: Quick and Breezy Biryani Rice
Snack 2: Horchata Post-Ride Smoothie
Dinner: Veggie Stir-Fry Noodles with lean protein
Nighttime Snack: Celebration Cake

Sunday - Active Recovery

Breakfast: Bread Omelet Recovery Sandwich
Snack 1: Date Pecan Coffee Bread with nut butter
Lunch: 15-Minute Recovery Noodle Bowl
Snack 2: Chocolate Mocha Muesli (small)
Dinner: Speedy One-Pot Red Lentil Bolognese
Nighttime Snack: Date Turtles

How to Use These Meal Plans: Additional Tips

These meal plans are not meant to be followed rigidly. Think of them as a flexible guide - a collection of meal and snack ideas to help support your energy, recovery, and overall health based on the day’s training.

Every day is different. Your hunger, schedule, mileage, weather, and training intensity all influence what your body needs. These plans provide structure and inspiration, but you get to decide what works best for you.

Adjust Meal Plans Based on Your Training, and Schedule

If you have a big ride, hard intervals, or a long endurance day on the calendar, aim to prioritize carbohydrates:

~2 hours before your ride or workout, and
Within 1–2 hours after training

Carbohydrates help top off glycogen before training and speed recovery afterward, setting you up to feel stronger and more consistent day to day.

HIIT and Endurance Training Days

On higher-demand days, fuel up with:

Higher-carbohydrate meals
Quick-digesting pre-ride snacks, such as muffins, cookies, smoothies, or fruit
Carbohydrates + protein post-ride to support muscle repair and glycogen replenishment

Rest and Recovery Days

On rest days or active recovery days, shift your focus toward:

Real, whole foods
Colorful fruits and vegetables
Whole grains (complex carbohydrates)
Lean and plant-based proteins
Anti-inflammatory foods
Hydration

Recovery days still require fuel - eating enough is part of the recovery process.

How to Adjust Portions

Portion sizes will vary from person to person - and from day to day. Use these guidelines to adjust meals without overthinking it:

Increase Portions When:

You have long or high-intensity rides
You’re training multiple days in a row
You feel low energy or unusually hungry
You’re riding in cold weather or at altitude

How to scale up:

Add an extra scoop of grains (oats, rice, quinoa)
Include an additional snack before or after rides
Increase carbohydrate portions at meals
Add healthy fats for sustained energy

Decrease Portions When:

You’re on a rest or very light activity day
Your appetite is naturally lower

How to scale down (without underfueling):

Slightly reduce carb portions
Emphasize vegetables and protein
Keep snacks if hunger is present

Grocery Shopping Checklist for Cyclists

Use this checklist during your next shopping trip to ensure you have all the essentials needed.

*Items with an asterisk are superfoods you should try to eat every day. Make purchasing these items a priority during each grocery visit. Learn more about Superfoods for Cyclists here.

This list is intended for you to stock up on the items you’ll need to create balanced meals, snacks, and homemade ride fuel throughout the week.

Download Grocery Checklist

More Fuel From Biked Goods

Bakin' Biker '26 Cookbook

$24.95

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🥣 New recipes and nutrition tips every week
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📘 Nutrition guides and fueling resources
💬 Support from a certified nutrition coach
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About Tyler

Hi! I’m Tyler, a certified nutrition coach, endurance cyclist, mountain bike skills coach, and founder of Biked Goods. At Biked Goods, my mission is simple: to fuel cyclists with real food that supports performance and keeps you feeling your best—on and off the bike. This e-recipe book is tested to ensure every recipe is both performance-focused and delicious. I’m looking forward to serving you!

Founder of Biked Goods
Precision Nutrition Certified Coach
BICP Level II Certified MTB Skills Instructor
Program Director Team Summit Youth MTB Program

Tyler Zipperer

Hi! I’m Tyler, a certified nutrition coach, endurance cyclist, and mountain bike skills coach. At Biked Goods, my mission is simple: to fuel cyclists with real food that supports performance and keeps you feeling your best—on and off the bike.

https://www.bikedgoods.co