B: Usual steel-cut oats, egg whites, skim milk, coffee
S: no-fat Greek yogurt, berries
L: homemade black bean soup with chicken, banana
S: Honey Stinger bar

1 hour spinning, 45 minute fitness walk

D: salad with roasted chicken, tomato, 1/4 avocado, homemade dressing with no-fat mayo/dijon mustard