yesterday:
B: "sandwich" on a spelt whole wheat roll, with egg whites, cheddar. 1/4 avocado, cup of tea
29 mile moderately hilly ride, bottle of Skratch
L: chicken salad with almonds in 2 butter lettuce leaves, coffee
D: tilapia with spinach/whole wheat orzo/grape tomatoes/red pepper. small scoop of chocolate chip ice cream