The Entrepreneur Diet

Note: The following menu is for those who weigh 180 pounds or more. If you weigh betwen 150 and 180 pounds: Omit the dinner carbohydrate (potato, rice, pasta or bread). If you weigh less than 150 pounds: Omit the dinner carb; cut the dinner protein (meat or fish) to 3 to 4 ounces; omit the midmorning snack; and, if eating at restaurants, cut the entire meal portion in half.

DAY 1	DAY 2	DAY 3	DAY 4	DAY 5	DAY 6	DAY 7
BREAKFAST
Power Shake: Mix 1 scoop whey protien powder, 1 c. pineapple, 1/2 c. low-fat vailla yogurt & 1 c. nonfat milk	2 T. chopped walnuts 1 c. cantaloupe 1 c. low-fat cottage cheese	2 eggs or 1/2 c. egg substitute scrambled w/ 1/2 c. mushrooms 1/2 small whole-wheat bagel w/ butter spray 1 c. nonfat milk	2 hard-boiled eggs or 1/2 c. egg 1 slice whole-grain toast with low-sugar jelly 1/2 c. low-fat vanilla yogurt	3 oz. lean ham 1/2 whole-wheat English muffin 1/2 c. melon 1 c. nonfat milk	Power shake: Mix 1 scoop whey protien powder, 1 c. blueberries, 1/2 c. low-fat berry yogurt & 1/2 c. nonfat milk	2 T. chopped walnuts 1 c. cantaloupe 1 c. low-fat cottage cheese
QUICK-FIX BREAKFAST
Starbucks® Biscotti Starbucks® Grande Nonfat Caffe Latte	Breakstone's® Cottage Doubles (cottage cheese w/ fruit) 1 oz. almonds	McDonald's® Egg McMuffin	Kashi® GoLean Roll! Chocolate Peanut Bar or similar bar Starbuck®s Grande Nonfat Capuccino	Burger King® Croissan'wich w/ Egg (no cheese)	Yoplait® Nouriche Drink (11 oz.)	1 1/4 c. Kashi GoLean High Protien & High Fiber Cereal 1 c. nonfat milk
SNACK
1 T. peanut butter on 5 low-fat whole-wheat crackers	1 c. nonfat milk 10 almonds 1 c. berries	1 oz. peanuts 1 c. sliced kiwi	2 oz. water-packed tuna on 5 whole-wheat crackers 1 medium pear	1 oz. low-fat mozzarella cheese 2 rice crackers 1 c. strawberries	1/2 c. low-fat cottage cheese 1 c. sliced peaches	1 hard-boiled egg 6 saltines 1 medium apple
QUICK-FIX SNACK
1 package crackers w/ peanut butter (6)	1 KeriBar™ Cherry Almond	2 Yoplait® Go-Gurts or other portable yogurt	Campbell's® Select Gold Label Soup 3 Saltine crackers	McDonald's® Yogurt Parfait	1 apple 10 almonds	1 1/2 oz. tropical trail mix
LUNCH
Salad: 1 oz. lean ham, 1oz. provolone cheese, 1 hard-boiled egg & 2 c. mixed vegetables w/ 2 T. low-fat dressing 1/2 c. natural applesauce	3 oz. turkey breast w/ 1/2 oz. shredded cheese in small whole-wheat pita 1 1/2 c. mixed vegetable salad w/ 2 T. low-fat dressing 15 red grapes	Salad: 3 oz. water-packed tuna w/ light mayo, 3 c. mixed greens & 5 cherry tomatoes w/ 2 T. low-fat dressings and 1 T. sunflower seeds 1 medium apple	3 oz. grilled 90% lean hamburger 1 c. assorted raw vegetables w/ 2 T. low-fat yogurt veggie dip 1 c. mixed berries	3 oz. crab or water-packed imitation crab meat w/ 1 T. light mayo in small whole-wheat pita 1 c. vegetable soup 1 cucumber w/ 2 T. low-fat dressings	Salad: 6 oz. water-packed salmon, 1 c. raw vegetables & 1 1/2 c. mixed greens w/ 2 T. low-fat dressing 15 grapes	Salad: 3 oz. turkey breast, 2 c. mixed greens w/ assorted vegetables, 1/2 c. dried cranberries & 2 T. low-fat dressing
QUICK-FIX LUNCH
Starkist® Lunch To-Go 8-10 baby carrots 1 piece of fruit	Lean Cuisine® Mandarin Chicken	Wendy's Mandarin Chicken Salad w/ 1 packet low-fat dressing (w/o noodles)	Wendy's® Small Chilli Side salad w/ 1 packet low-fat dressing	2 Taco Bell® Fresco Style Grilled Steak Soft Tacos	Burger King® Tendergrill Chicken Sandwich (w/o 1/2 the burn)	Arby's® Regular Roast Beef
SNACK
Kashi® GoLean Roll! Chocolate Peanut Bar or similar bar	1 oz. string cheese with 100-calorie serving of whole wheat crackers	6 pieces of sushi (California rolls)	1/2 c. (dry measure) oatmeal	1 T. peanut butter 1 medium apple	6 oz. low-fat yogurt 1 T. low-fat granola	Starbucks® Grande Nonfat Caffe Latte w/ sugar-free vanilla flavoring
DINNER
6 oz. grilled lean steak 1 1/2 c. grilled onions, mushrooms & broccoli 1 small sweet potato w/ 1 T. light margarine	8 oz. shrimp mixed w/ 1 1/2 c. stir-fry vegetables & 2 T. light margarine 1 c. cooked brown rice	6 oz. baked chicken 1/2 c. steamed broccoli & 1/2 c. steamed carrots mixed w/ 2 T. light margarine 1 c. cooked whole-wheat pasta	6 oz. lean baked pork chop 1 1/2 c. mixed vegetable salad & 1/2 c. cauliflower w/ 2 T. low-dressing Small whole-grain roll	6 oz. baked white fish 1 1/2 steamed zucchini, onions & red & green peppers, w/ 1 T. light margarine 1 small sweet potato w/ 1 T. light margarine	6 oz. roasted white-meat turkey 1 1/2 c. cooked green beans w/ 1 T. light margarine 1 small baked potato w/ 1 T. light margarine	6 oz. grilled chicken 1 1/2 c. mixed greens w/ 2 T. low-fat dressing 1/2 c. steamed broccoli 1 c. cooked brown rice
QUICK-FIX DINNER
Frozen Stouffer's® Skillets Broccoli & Beef 8 oz. V8® 100% vegetable juice	Frozen Stouffer's® Grilled Chicken Teriyaki 1 c. raw vegetables	Frozen Stouffer's® Skillets Chicken & Pasta 1 oz. parmesan cheese	Frozen Stouffer's® Beef Pot Roast 1/2 c. natural applesauce 1/2 c. low-fat cottage cheese	Frozen Stouffer's® Grilled Herb Chicken 1 c. baby carrots with 2 T. low-fat dressing	Frozen Stouffer's® Skillets Steal Teriyaki	Frozen Stouffer's® Skillets Garlic Chicken 1/4 c. slivered almonds
RESTAURANT
Applebee's® Tortilla Chicken Wrap	P.F. Chang's® Lemon Pepper Shrimp	Panera Bread® You Pick Two: 1 c. low-fat Chicken Noodle Soup & 1/2 Grilled Chicken Ceasar Salad w/ 2 T. dressing 1 slice of sourdough	Olive Garden® Chicken Giardino (lunch portion) Dinner salad w/ 1 T. Italian dressing	Subway® 12-inch Turkey Breast on Wheat w/ all vegetables (no mayo or cheese)	Boston Market® 1/4 white orig. Rotisserie Chicken, no skin 4-8 oz. steamed vegetables 5 1/2 oz. Garlic Dill New Potatoes	Chinese restaurant chicken stir fry
SNACK/DESERT
6 oz. light yogurt 1 T. low-fat granola	The Skinny Cow® low-fat ice cream sandwich (chocolate or vanilla)	1 oz. low-fat mozzarella cheese 1 medium apple	1 oz. mixed nuts	So Delicious™ Dairy Free Sugar Free Fudge Bar 1/2 sliced mangos	2 oz.water-packed tuna w/ 1 T. light mayo 5 celery stalks	The Skinny Cow® low-fat ice cream sanwich (chocolate or vanilla)