B: 3 egg-white omelet with low-fat white cheddar cheese, two slices sprouted grain toast, coffee with no-fat half & half

11 mile bike ride

S: Cliff Bar

22.75 mile bike ride with a little chocolate milk after

L: roasted skinless chicken breast wrap (whole wheat) with tomato, onion, mustard, skim milk

S: Banana with a little PB

D?: Smoothie with protein powder, banana, frozen blueberries and cherries, no-fat Greek yogurt, skim milk, 2 cups coffee