Been awful about doing this, and it is a good incentive for me to be good..

Yesterday:

B: Steel-cut oats with blueberries, a bit of PB, skim milk
S: banana
L: Leftover saute of poblano peppers,chicken, quinoa, onion and garlic
S: apple
D: roasted skinless chicken breast sandwich on sprouted bread with low-fat Havarti cheese

12 mile bike ride...HOT and WINDY - it took far longer than normal which is why it was only 12 miles...finished with a PB 22 mph sprint for about .5 mile though

S: small amount of bran cereal with skim milk