Yesterday:

B: frittata (half my usual amount), 1 slice nitrate-free bacon, coffee with cream
1-hour hard group training session that featured heavy strength work & finished with a .5 mile run - followed with a protein shake
L: sliced braised arm roast, 1/4 large sweet potato, salad
S: toasted unsweetened coconut flakes
D: pecan-coconut chicken breast strips, 1/4 large sweet potato, small salad with citrus vinegar