My diet is nothing special really, I sometimes skip breakfast
lunch is usualy after my ride so is something like banana on toast with honey or a sandwich. Tea is probably my best meal; potatoes, meat, veg and a salad or pasta or rice etc.
Drink wise it's water, tea and sometimes a fizzy drink like coke after a ride.
OK, on the bike for rides longer than 40km I'll take two drinks: One with a carbohydrate/electrolyte drink (bought as a powder and mixed into water) and one with just plain water. Regarding food on the bike, I take things like flapjacks, cereal bars and maybe a banana. (Note that these will usually substitute my breakfast if I miss it before my ride
)
I use a saddlebag, in it I keep a spare innertube, multitool, patches and tyre levers. I then keep this pump in my jersey pocket:
http://www.chainreactioncycles.com/Models.aspx?ModelID=11313&utm_source=google&utm_medium=shopping&utm_campaign=Google-Products-UKIt's tiny and really light.
I also take a lightweight rain jacket (altura pocket rocket) no matter what the weather (after a sweaty 4 mile uphill comes a cold 40mph downhill
) It packs down to the size of a fist and I keep it in my jersey pocket