B: 4 slices low salt roasted turkey breast over sliced tomatoes, a sprinkling of low fat cheddar, green chili salsa, small bowl of whole wheat flakes with 1% milk, blueberries, coffee
S: handful of cranberries, almonds, chocolate bits
L: salad with 6 oz. tuna in oil, fig vinegar, red peppers, cup of low salt butternut squash soup, an orange
15.2 mile fast ride
S: 8 oz chocolate milk (1%), piece of Ezekial sprouted whole grain bread with low fat cream cheese with chives
D: pan sauteed wild salmon marinated in olive oil, pepper, salt, basil, roasted brussel sprouts, salad with spinach, walnuts, cranberries, sprinkle of goat cheese, chocolate balsamic vinegar, 2 squares dark chocolate