B: egg white omelette with goat cheese, 2 pieces of whole wheat toast, blueberries and peaches, coffee
47.5 mile hilly and fast (for me) ride, one Luna Bar 1 bottle of water/Nuun, half a bottle of plain water
L: low salt ham and cheese sandwich on whole wheat, apple

D: refried black bean and veggie crumble tostada on a baked whole wheat tortilla

small chocolate frozen yogurt ice cream cone