Today:

B: B: 1 scrambled egg white with 1 whole egg; steel cut oats with a couple of almonds and cranberries, skim milk, coffee
S: small apple, mozz. cheese stick
L: Roasted skinless chicken breast, brown rice with mushrooms, broccoli
S: small banana with a bit of PB

Planned pre-ride snack:
bowl of bran flakes with nuts and berries - craving this for some reason

Planned 80-90 minute bike ride

D: unsure, perhaps an egg white omelet with mushrooms, onion, salmon and berries for dessert, we will see. Should have a small salad as well with whatever veggies I've in the fridge.