B: oatmeal with blueberries, grilled low salt ham and cheddar cheese, tomatoes, coffee
L: left over veggie stew with whole wheat pasta, an apple
S: piece of cheese
D: 2 chicken thighs with 5 Chinese spice rub, mushrooms, water chestnuts, in a sauce made with chicken broth, rice wine, a dash of soy and soba noodles, piece of dark chocolate