steve's turkey necked Thursday

My one and only Gym session today, 6:30am and I'm sweating buckets pushing my body to the max, my eyes mad with my purpose, my grip on the bike machine sure and my legs pumping for England, slight chaffing in upper inner thigh area, a minor worry and I speed past 3KM on my way to 3.5KM and a 200Kcal burn, oh yes!
So, how do I compliment this with my diet?

Bowl of Special K
Tuna and sweetcorn on wholegrain bread for Lunch + one cup of slim-a-soup
Home made, Turkey spag bowl