I find the hunger pang kicks in about 2-3 hours after a meal, get through the next hour and I could happily not eat all day (not healthy though).
My current routine (after giving up on cycling any real distances at the moment as my knees fubar'd still)
Breakfast: Smoothie/milkshake/yogurt drink
Ingredients- apple, bannana, (or any other 2 portions of fruit) about 150g natural yogurt (buy it cheep, about £1 a litre from supermarket), top upto about 600-700ml with milk to thin it down enough for the blender to do its magic, 24g of bannana flavoured whey protein (or any other flavour you think will go well).
Not overly filling, but gives a nice mix of instant energy for the morning and enough to get you through to lunch.
Lunch: Soup, and some kind of low fat (i.e. make it yourself) meat based sandwich. A big lump of tenderised steak in chabatta is a good start 🙂
Dinner: Whatever you feel like, just be sinsible and avoid unececary fat (spray oil rather than using 100's of calories of olive oil etc), keep carbs to a minimum (50-75g), and a good healthy amount of protein (to stop the body turning on itself whilst your inactive). Make sure it includes 2 portions of veg at least.
For excercise go to the gym and get big/strong (yes the two are different), it wont help much on the bike but will make you feel better.