I have changed my eating habits this winter and it has paid off. I have lost about 10 lbs and 3-4% body fat based of my iron-man scale. Which is likely not accurate but its trending down which is the important part. I have closely tracked my power and how I feel on and off the bike. I think this is important because if you lose weight but power falls you are doing to much to quick. I made subtle changes, eat more for breakfast and reduce my dinner intake, plus eating more protein. My largest meal use to be dinner than I would sit and watch TV and then go to bed. I also cut back on the sweets, one soda a day and no more cookies after dinner. I snacked a lot after dinner.
Your list looks pretty good, but I don’t eat on the trainer even if its over an hour. Now with that said if you can’t finish the workout with out the food then eat, everyone is different. In regards to rest days I do try to reduce the amount of food but again subtle changes.
Good luck and stay committed to your goals and you will get there.