Table of ContentsIntroductionIntroduction From Steve Edwardsiv

Progress AssessmentThe 3 PhasesCustomizing the Phases3 Approaches to Achieve Your GoalYour Body Fat PercentageBody Fat TargetDetermine Your Nutrition Level

General GuidelinesGeneral GuidelinesWhy Diet MattersWhen To EatToss the Junk!What Results to ExpectThe Number One ObstacleDrink WaterRecalculating Your Calories"Bonking"Low-Fat CookingVegetarians

Phase 1: Fat ShredderPortion ApproachDaily Serving ChartApproved Food ListContinued

Meal Plan ApproachLevel 1 Phase 1Level 2 Phase 1Level 3 Phase 1

RecipesDressingsBalsamic VinaigretteCumin Vinaigrette

SaucesPesto SauceMango-Ginger SauceGravyHoney-Chile SauceLemon-Dill Sauce

SoupsChilled Cucumber SoupAsparagus SoupButternut Squash SoupGazpachoMiso SoupVegetable SoupRed Pepper Soup

BreakfastProtein Shake - Level 1Protein Shake - Level 2Protein Shake - Level 3Soy Sausage MuffinChicken Scramble - Level 1Chicken Scramble - Level 2Chicken Scramble - Level 3Cheese Scramble - Level 1Cheese Scramble - Level 2Cheese Scramble - Level 3Spinach Scramble - Level 1Spinach Scramble - Level 2Spinach Scramble - Level 3Mushroom Omelet - Level 1Mushroom Omelet - Level 2Mushroom Omelet - Level 3

LunchChef Salad - Level 1Chef Salad - Level 2Chef Salad - Level 3Steak and Arugula Salad - Level 1Steak and Arugula Salad - Level 2Steak and Arugula Salad - Level 3Tuna Salad - Level 1Tuna Salad - Level 2Tuna Salad - Level 3Chicken Salad - Level 1Chicken Salad - Level 2Chicken Salad - Level 3Island Pork TenderloinIsland Pork Tenderloin Salad - Level 1Island Pork Tenderloin Salad - Level 2Island Pork Tenderloin Salad - Level 3Shrimp Stir-Fry - Level 1Shrimp Stir-Fry - Level 2Shrimp Stir-Fry - Level 3Turkey Burger - Level 1Turkey Burger - Level 2Turkey Burger - Level 3

DinnerBeef and Broccoli Stir-FryLemon-Garlic ChickenColeslaw

Phase 2: Energy BoosterPortion ApproachDaily Serving ChartApproved Food ListContinued

Meal Plan ApproachLevel 1 Phase 2Level 2 Phase 2Level 3 Phase 2

RecipesDressingsCaesar DressingLime-Soy Vinaigrette

SaucesGreen Apple SalsaPear and Peppercorn Sauce

BreakfastPear and Granola MuffinBreakfast Potatoes

LunchChicken Pita - Level 1Chicken Pita - Level 2Chicken Pita - Level 3Shrimp Pasta Pomodoro - Level 1Shrimp Pasta Pomodoro - Level 2Shrimp Pasta Pomodoro - Level 3Chicken Caesar Salad - Level 1 Chicken Caesar Salad - Level 2Chicken Caesar Salad - Level 3Grilled Chicken Burrito - Level 1Grilled Chicken Burrito - Level 2Grilled Chicken Burrito - Level 3White Bean and Tuna Salad - Level 1White Bean and Tuna Salad - Level 2White Bean and Tuna Salad - Level 3

DinnerItalian MeatloafGrilled Ahi Tuna Salad - Level 1Grilled Ahi Tuna Salad - Level 2Grilled Ahi Tuna Salad - Level 3

Phase 3: Endurance MaximizerDaily Serving ChartApproved Food ListContinued

Meal Plan ApproachLevel 1 Phase 3Level 2 Phase 3Level 3 Phase 3

RecipesDressingsApricot SauceDijonnaise Sauce

SaucesMustard Cream SauceBarbecue Sauce

BreakfastBlueberry MuffinsOatmeal Pancakes

LunchBlack and White Bean ChiliGrilled Veggie FocacciaStuffed Baked PotatoPasta Salad - Level 1Pasta Salad - Level 2Pasta Salad - Level 3Spicy Chinese Noodles - Level 1Spicy Chinese Noodles - Level 2Spicy Chinese Noodles - Level 3Vegetarian Tostada - Level 1Vegetarian Tostada - Level 2Vegetarian Tostada - Level 3

DinnerMediterranean Shrimp Kebabs - Level 1Mediterranean Shrimp Kebabs - Level 2Mediterranean Shrimp Kebabs - Level 3Pork Chop Baked with Apple and Sweet Potato - Level 1Pork Chop Baked with Apple and Sweet Potato - Level 2Pork Chop Baked with Apple and Sweet Potato - Level 3

Quick OptionsConvenience FoodsQuick At-Home DishesFast FoodsContinued

Daily JournalWeek 1 and 2Week 3 and 4Week 5 and 6Week 7 and 8Week 9 and 10Week 11 and 12Week 13 and 14Week 15 and 16

Recipe Index