B:2 soft boiled eggs, a couple pieces of Machengo cheese, a whole wheat deli-flat, blueberries, coffee
S: after torturous 16 mile ride, a packet of nuts and cranberries
L: low salt ham and cheese on a whole wheat deli flat, cup of mango squash soup
D: talipia soft tostadas (1.5), with homemade slaw, pico de gallo, side of refried black beans, glass of red wine
2 squares dark chocolate