B: oatmeal with blueberries, egg whites and goat cheese, coffee
S: half a slice of whole wheat bread with soy nut butter
21 mile ride
L: salad with red leaf lettuce, tomato, avocado, left over chicken breast coated with whole wheat bread crumbs, cup of roasted red pepper and tomato soup
D: salad with lettuce, flank steak with Montreal rub, goat cheese, home made vinaigrette, glass of red wine, 2 squares of chocolate
S: 5 almonds and 2 dried apricots