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No idea on "delicatessen", I go to the nearest bakery for bread; Pain Sebastien. Everything else from the supermarket.
You can go to the fruitstand on the Vrijdagsmarkt (big market there every friday before noon) or the bio-market from 8am to 1pm on sunday just outside Gent St-Pieters train station. There is a cheeseshop in the Donkersteeg and one in the Koestraat but I never go there. Posh eatings can also be found in the Aula.
Oh yeah, coffee breaks can be done in Or (Rapha Liberty shoot with Tiffany was done there) or Labath . You can go to Bidon but the service is shit, more expensive and have no affilate whatsoever with cycling apart from their faux pintrest interior.
Bruges is 1 big tourist trap, just a few good places for eating: Stoepa, Osteria 45 or De Republiek. Don't really know any pubs, but the Stoepa has a good beer selection also.
Ghent has a lot more options for lunch, my favorite burger place Uncle Babe's is an option. Or you can get ramen at Seli's Noodles , Pizza at Pane & Vino, healthy veggie burgers at Tasty World or just get "frieten" at de Frietketel.