OK, I am back to posting here. I think it helps.
before round trip ride of 14 miles to gym at 4:45 AM, then boot camp class, I had one slice of Ezekial bread and soy nut butter. I took a bite of a Luna Bar before the ride home
B: egg white omelette with sun dried tomato pesto and goat cheese, an orange, coffee
L: left over ground lamb soft taco filling, whole wheat orzo, salsa, an apple
S: nuts and cranberries at 2, half a luna Bar at 5
D: Asian flank steak salad on a bed of cabbage, with sesame ginger dressing, 2 squares dark chocolate