Yesterday:

B: Cereal, protein powder, walnuts, almond milk & coffee (2 c.)
S: 1 small brownie
L: Almond butter on slice of whole-grain toast, cup of low-fat yogurt, oj
S: carrot, celery, spinach blender drink

90 minute bike ride (recovery pace, riding with a friend who is a newbie)

D: whole grain wrap with chicken, black beans, tomato, cheese, lettuces; 1 beer
Dessert: square of mango custard stuff my DH made (yummy)