B: egg white flat omelete, with smoked salmon and capers, broiled to a finish in the oven, V-8 and cup of tea
snack: light string cheese, handful of almonds and dried cranberries

L: salad with romaine lettuce, chicken breast, grape tomatoes, red pepper, and reduced fat cheddar, blush wine dressing (like a tbsp.). A piece of small slice whole wheat bread with a tbsp. of soy nut butter, cup of coffee

snack: cranberry/nut Luna Bar after ride, 20 oz. bottle of Acclerade

D: 1/2 lb of sauteed grouper with a spicy sauce made of low salt soy sauce, honey, lime juice, and chili sauce, green onions. Udon noodles (probably more than I should have had), water and 2 squares of dark chocolate