B: one cup of plain Greek nonfat yogurt with blueberries, dried cranberries, walnuts
S: slice of Ezekial raisin bread, before ride
I rode to an appointment (5 miles), then to the pharmacy, and then back to Concord center, where I did my early AM route at noon. About 17 miles total.
L: salad with romaine, salmon/mayo, grape tomatoes, 1/4 avocado, chocolate vinegar, an apple
S: walnuts, slice of ham
D: 7 scallops in veggie broth/spinach/white beans, glass of white wine, 2 squares dark chocolate