B: apple, Greek yogurt, muesli
L: leftover beef and veg casserole served over cabbage sauteed in butter
D: primalised spicy chicken salad
other: water, herbal teas, small piece of 85% dark chocolate, light hot chocolate, 1/2 teaspoon coconut oil
30 minutes of my own exercise routine, fairly active day house/garden/shopping wise
New bit - Summing up
No added sugar and no wheat.
Vaguely suspect items: few borlotti beans in the casserole, small amount of rice noodles in the salad, chocolate, hot chocolate. I am happy with my eating today.