B: 3 slices low salt ham, slice of provolone cheese, slice of spelt whole wheat toast, strawberries, coffee
S: half a Lara Bar before fast 15 mile ride
L: salad with arugula, tuna and olive oil, chick peas, whole wheat cous cous, green beans, chocolate vinegar, rest of the Lara bar, lotsof water
S: slice of Iberico cheese, 2 whole wheat crackers
D: 6 oz. top sirloin bought from a local farm, salad with lettucee from my neighbor's garden, with goat cheese and cranberries,mroasted Brussel sprouts, glass of rose wine