Big Flavor, Zero Fat (Renaissance Periodization Book 16)

65 Pages·2020·1.236 MB·English

by  Lori Shaw

BIG FLAVOR
ZERO FAT
50
NONFAT
RP RECIPES
by Lori Shaw
BIG FLAVOR
ZERO FAT
50
NONFAT
RP RECIPES
by Lori Shaw
Copyright © 2018 Renaissance Periodization. All rights reserved.
No part of this book may be reproduced or transmitted in any form or by any means, electronic
or mechanical, without permission in writing from Renaissance Periodization.
FOREWORD
From Dr. Mike Israetel, Head Science Consultant, Renaissance Periodization
F
ats are great! Not only do they taste good on their own as primary components of foods
like nuts, nut butters, and avocados, but they also add richness and substance to nearly
every other carb- or protein-laden food they are prepared with. When we’re looking to
get the best taste in our healthy diets, we’re going to be including some fats in our recipes.
But not all diets allow for a lot of fat consumption.

When we’re trying to add muscle mass in advanced athletes, using a lower fat approach with
higher carbs might offer benefit. Another and much more common case is when we’re deep
into the fat loss process and all but critically-needed fats have been cut out of the diet to allow
calories to drop to the needed levels to stay on track with fat burning. In such cases, having
the ability to create meals that are low in fat, or even completely fat free, can be the difference
between a successfully executed diet and a diet which runs into serious troubles of practicality.
And when such meal options are numerous and, gasp, even tasty, the likelihood of high adher-
ence and diet success is even further advanced.
Luckily for all of us, RP’s Lori Shaw has been working on exactly such a list of fat-free recipes
to give you options when the low-fat approach is most fitting, and you’re now reading it! When
things get tight and high-level results are at stake, you neither have to scramble for realistic
options nor slog through abhorrently bland food. You’ve got our BIG Flavor, ZERO Fat cook-
book and you’re that much more empowered to meet your appearance and performance goals!
From Nick Shaw, CEO, Renaissance Periodization:
The RP cookbooks are some of our most popular product offerings, and it’s easy to see why.
You get easy to make recipes that fit into your RP templates. Now that you have 50 delicious
recipes that are also non-fat, it’s going to make your dieting life so much easier. We can’t wait
for you all to dive into this cookbook and enjoy these new recipes! We now have hundreds of
RP friendly recipes available to you through our four cookbooks so there’s literally something
for everybody. No more boring meal prep for you. Dieting just got so much easier!
B IG FLAVOR, ZERO FAT i
INTRODUCTION
From Lori Shaw, Author
A
lright guys, it’s finally here - the nonfat cookbook you’ve all been waiting for! I am
really proud of this collection of recipes, because I don’t feel like a single one tastes
like “diet food”. These are really flavorful dishes that have earned permanent
placement on my “must-make” list. I hope you find the same to be true!
Although most cookbooks don’t need instructions, I thought it couldn’t hurt to include them
here since this one is a bit different from the norm. Here are some things I thought would be
helpful to point out at the start:
• I only listed protein and carb amounts for the ingredients and amounts in the recipe.
• Although I, of course, listed every ingredient, I only listed protein and carbs for items that
are “count-worthy” (i.e. if I used chopped cilantro in a recipe, I didn’t list the associated
macros, because we don’t need to count them).
• S&P means salt and pepper, SF means sugar free. When I say an ingredient is “clean,” I
mean it only has RP approved components. For instance, in the first recipe, “clean mush-
room soup” only has veggies, spices, and some lowfat dairy - no added sugars, strange
unidentifiable ingredients, etc.
• I love salt. If I included the salt amounts that I prefer for each of the dishes, no doubt I
would get complaints from all the salt-sensitive folks out there. For this reason, you will
typically see “S&P, to taste” in the recipes – that just means use the amount of salt and
pepper that hits the right flavor notes for your taste buds!
• For every recipe, I’ve included a section to the right where you can adjust ingredients types
or amounts to suit your preferences and your required amounts. This way, if you need 20
grams of carbs instead of 30 grams of carbs, you can adjust the ingredient amount(s) to get
you there. If your whole grain bread has a different amount of net carbs than the bread I
used in the recipe, you can sub in your numbers so that the recipe macros will be 100%
accurate for your version of the recipe. Here’s how you can use this space:
(continued)
B IG FLAVOR, ZERO FAT ii
1
Eat Your Greens Chicken Stew
I love soups, and just because you won’t find them in a column on the RP diet template doesn’t mean you can’t
easily enjoy them while sticking to the plan! This is such a versatile recipe. Use different chicken amounts,
different oil amounts, change up the veggie amounts and varieties, serve over brown rice or add more sweet
potato for more carbs. This is comfort food at its best.
INGREDIENTS
YOUR CHANGES
protein net carbs fat protein net carbs fat
2.5 /4 Tbsp EVOO, divided /60 2.5 Tbsp EVOO 38
5 Cups greens*
1 Cup chopped parsley
1 med onion, chopped
1.5 lb bonless skinless chicken breasts 144 1.5 lb chicken 144
1/4 tsp salt
1/4 tsp mild curry powder
1/4 tsp cinnamon
2 Tbsp tomato paste
2 Cups no salt added chicken broth
/
8 /4 Cups sweet potato cubes 91 8 Cups sweet pot 182
3 Tbsp lemon juice

Total recipe 1/44 /91 /60
/ / /
If divided into 8 equal portions 18 11 8
If divided into 5 equal portions /29 /18 /12 5 servings 29 36 8
over 1.5 Cups
60
rice __________________
INSTRUCTIONS
29 96 8
• Heat 2 Tbsp EVOO in a stockpot over medium heat.
• Add greens and parsley and stir until wilted; Remove to a plate or bowl.
Let’s say you are a 200lb male and you want a recipe for your post workout meal. Here are some of the adjustments
• Add remaining 2 Tbsp EVOO to pot and add onion; sauté until tender.
you could make to reduce the fat down to half a serving and increase carbs to 100 grams.
• Add chicken breasts and brown on both sides.
• Add to the pot: salt and spices with greens and parsley, tomato paste and chicken broth.
• I sometimes use paste versions of herbs for a more concentrated flavor (and if I’m short on
• Bring everything to a boil and boil for 10 minutes.
time, it eliminates the need for washing and chopping!). At my grocery store, these are in the
• Add sweet potatoes. Cover and cook over low for 1-2 hours.
• Add lermefornig jueircaet aonrd c barsineg r bigachkt tno eax bto tiol. t he sma ll packages of fresh herbs.
• Boil for 10 more minutes.
• Some ingredients I use that you may not be familiar with: A flavor emulsion is sort of like

vanilla extract, but it’s thicker, and it’s designed to add sweetness to a cold dish – like ice
*Kale, spinach or a blend would all do nicely.
cream, drinks, etc. You can buy them online in tiny bottles, and a little goes a long way. Date
sugar is not really a sugar - it’s made entirely out of ground dates, so it’s 100% a healthy
THE RENAISSANCE KITCHEN COMPLETE MEALS
carb by RP standards, and it’s lower in carbs than sugar. It’s not appropriate in all recipes,
because it does have an “earthier” flavor profile, but any recipe where you’d use dark brown
sugar is a great candidate to try swapping this in!
• I also use beet sugar and coconut sugar, which is debatable as to whether or not it’s better for
you than regular cane sugar. I try to use it sparingly, or in baked goods where the ingredient
is spread over multiple portions.
(continued)
B IG FLAVOR, ZERO FAT iii
• More than 20 cuts of beef qualify as lean or extra lean. The extra lean cuts of meats may not
be ones you’re familiar with, but I wanted to list them here – if you poke around in the meat
section, you’ll find them (and many are very inexpensive!):
- Eye of round roast or steak
- Sirloin tip side steak
- Top round roast and steak
- Bottom round roast and steak
- Top sirloin steak
“Fat loss is easy!” – said no one — ever. But, you bought this book, so, you’ve armed yourself
with what I hope you’ll find to be a great resource. I wrote it because I want you to have food to
look forward to even while you’re dieting. It can be done, and I’m going to show you!
Thanks so much for your purchase of BIG Flavor, ZERO Fat, and Happy Meal Prepping!
Lori Shaw
B IG FLAVOR, ZERO FAT iv
TABLE OF CONTENTS
i FOREWORD
ii INTRODUCTION
1. Chicken Stroganoff with Veggies 26. Breakfast Enchilada Bake
2. Sticky Chicken 27. Egg White and Beef Minis
3. Chicken Zoodle Soup 28. Fried Rice
4. Pretzel Crusted Chicken 29. Protein Pasta with Green Sauce
5. Moroccan Chicken 30. Italian Grilled Cheese
6. Middle Eastern Spiced Slow Cooker Chicken 31. Salt & Vinegar Smashed Potatoes
7. Yogurt Breaded Chicken 32. Sweet Potato Fries
8. Pineapple Mandarin Chicken Salad 33. Air Fryer Garlicky Spinach Artichoke Dip
9. Mini Tortilla Pizzas 34. Broccoli Slaw
10. Giant Bowl of Sausage Pasta for One 35. Sweet Pea Soup
11. Pumpkin Soup with Sausage 36. No-Bean Chili
12. Slow Cooker Beef with Coffee and Potatoes 37. Mexi-Cauli Soup
13. Skillet Burger 38. Basic Marinara
14. Mexican Lasagna 39. Quick Salad Dressing
15. Smoky Ground Beef 40. Orange Balsamic Glaze
16. Mexican Meatza 41. Greens Smoothie
17. Korean Spiced Elk 42. Cinnamon Bun French Toast
18. 24 Hour Korean Marinated Steak 43. Protein Cauli-cakes
19. Herb Breaded Salmon 44. Slow Cooker Blueberry Banana Granola
20. Glazed Salmon 45. Strawberry Bread
21. Salmon Lentil Skillet 46. Pumpkin Pie Muffins
22. Best Fish Ever 47. Fruit Fluff
23. Crab Roll 48. Slow Cooker Ooey Gooey Chocolate Cake
24. Cauli Egg White Saute 49. Chocolate Cupcakes
25. Egg White Wraps 50. Chocolate Raspberry Protein Sorbet
QUICK GUIDES:
v HEALTHY FAT MEASUREMENTS
vi HEALTHY CARB MEASUREMENTS
vii SIMPLE NUTRITION LABEL CALCULATOR
viii ACKNOWLEDGMENTS
BIG FLAVOR, ZERO FAT CONTENTS
1
Chicken Stroganoff with
Veggies
Ok, so I’m starting off with a recipe that actually has 1 g of fat. Hope you
can forgive me for that. This dish is hearty, creamy and tangy and there’s
just something so comforting about it. Plus, ya gotta love a super quick
and easy one-pot complete meal, right!?
INGREDIENTS YOUR CHANGES
protein net carbs fat protein net carbs fat
1 11 oz box “clean” cream of mushroom soup 25 4
1 10.5 oz can concentrated beef broth 5 3
1 Cup water
2 tsp worcestershire sauce 1
8 oz dry whole grain penne pasta 128
1/2 Cup nonfat Greek yogurt 12 5
6 oz cooked chicken 54
4-8 Cups raw veggies of your choice
coarse sea salt, to taste

Total recipe, 4 portions 71 161 4
Per portion 18 40 1
INSTRUCTIONS
• In a medium skillet with high sides, combine first 4 ingredients and bring to a boil.
• Stir in pasta, reduce heat to medium and cook about 15 minutes, or until tender.
• Remove pan from heat and stir in the nonfat yogurt until combined.
• Add chicken and veggies and toss everything to coat.
• Season with coarse sea salt to taste.
BIG FLAVOR, ZERO FAT
2
Sticky Chicken
Say goodbye to boring meal prep chicken. As long as you’re ok with carbs
already in your protein, this dish will undoubtedly become a favorite! It is
seriously so flavorful! This is one that you should easily be able to feed to
your family without anyone thinking it’s “diet food.”
INGREDIENTS YOUR CHANGES
protein net carbs fat protein net carbs fat
2 lb boneless skinless chicken breasts 192
S&P
garlic powder
2/3 Cup brown rice syrup 165
1/2 Cup chicken broth
1/4 Cup rice vinegar
1 Tbsp soy sauce 2 1
1 Tbsp worcestershire sauce 3

Total recipe 194 170
Per portion, if divided into 11 equal portions 18 15
Per portion, if divided into 6 equal portions 32 28
INSTRUCTIONS
• Butterfly chicken breasts. Season both sides well with salt, pepper and garlic powder.
• Brown on both sides in two skillets over medium-high heat.
• Reduce heat, cover and finish cooking, turning occasionally.
• Whisk together all sauce ingredients.
• Divide sauce between pans, crank up the heat to medium-high and cook, uncovered, until sauce reduces and coats chicken.

BIG FLAVOR, ZERO FAT
3
Chicken Zoodle Soup
Oh man, I can’t tell you how much I love this soup. I always make some in
the wintertime – either when I get a craving, or when I’m fighting a cold.
It comes together easily and is so fresh and flavorful. It’s also a great way
to use up leftover cooked chicken! And with no carbs to count, this is a
perfect protein for when you’re deep into a cut.
INGREDIENTS
YOUR CHANGES
protein net carbs fat protein net carbs fat
3 chopped leeks
S&P, to taste
3 garlic cloves, sliced
6-8 Cups chicken broth
1 lb cooked chicken, chopped 96
a small handful fresh thyme, chopped
1 package fresh spiralized zucchini (zoodles)

Total recipe 96
Per portion, if divided into 5 equal portions 19
Per portion, if divided into 3 equal portions 32
INSTRUCTIONS
• Cook leeks in a small amount of chicken broth.
• Add salt and pepper and three garlic cloves and saute until garlic softens.
• Add in remaining chicken broth, chicken and thyme and simmer 20 minutes.
• Add in zucchini and cook 5-10 minutes, until desired tenderness.
• Add more thyme or any other herbs you like!
BIG FLAVOR, ZERO FAT