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 adherence 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 cookbook 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!
BIG 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 mushroom 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)
BIG FLAVOR, ZERO FAT
ii
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
/5 Cups greens*
YOUR CHANGES
protein net carbs
2.5 4 Tbsp EVOO, divided
fat
/
60
1 Cup chopped parsley
1 med onion, chopped
1.5 lb bonless skinless chicken breasts
1/4 tsp salt
1/4 tsp mild curry powder
protein net carbs
2.5 Tbsp EVOO
1.5 lb chicken
144
fat
38
144
1/4 tsp cinnamon
2 Tbsp tomato paste
2 Cups no salt added chicken broth
/
/3 Tbsp lemon juice
8 4 Cups sweet potato cubes
Total recipe
If divided into 8 equal portions
If divided into 5 equal portions
/
/
/
144
18
29
/
/
/
91
11
18
182
8 Cups sweet pot
91
/
/
/
60
8
12
INSTRUCTIONS
5 servings
over 1.5 Cups
rice
29
36
8
60
__________________
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
• Addyou
remaining
2 Tbsp
EVOOthe
to pot
and add
onion;
sauté and
untilincrease
tender.carbs to 100 grams.
could make
to reduce
fat down
to half
a serving
• Add chicken breasts and brown on both sides.
• Add to the pot: salt and spices with greens and parsley, tomato paste and chicken broth.
• Ieverything
sometimes
paste
of herbs for a more concentrated flavor (and if I’m short on
• Bring
to a use
boil and
boilversions
for 10 minutes.
time,potatoes.
it eliminates
thecook
need
forlow
washing
and chopping!).
• Add sweet
Cover and
over
for 1-2 hours.
At my grocery store, these are in the
refrigerator
next
to the small packages of fresh herbs.
• Add lemon
juice andcase
bringright
back to
a boil.
• Boil for 10 more minutes.
• Some ingredients I use that you may not be familiar with: A flavor emulsion is sort of like
vanillaorextract,
but it’sallthicker,
*Kale, spinach
a blend would
do nicely.and it’s designed to add sweetness to a cold dish – like ice
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)
BIG 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
BIG FLAVOR, ZERO FAT
iv
TABLE OF CONTENTS
i
FOREWORD
ii
INTRODUCTION
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
21.
22.
23.
24.
25.
Chicken Stroganoff with Veggies
Sticky Chicken
Chicken Zoodle Soup
Pretzel Crusted Chicken
Moroccan Chicken
Middle Eastern Spiced Slow Cooker Chicken
Yogurt Breaded Chicken
Pineapple Mandarin Chicken Salad
Mini Tortilla Pizzas
Giant Bowl of Sausage Pasta for One
Pumpkin Soup with Sausage
Slow Cooker Beef with Coffee and Potatoes
Skillet Burger
Mexican Lasagna
Smoky Ground Beef
Mexican Meatza
Korean Spiced Elk
24 Hour Korean Marinated Steak
Herb Breaded Salmon
Glazed Salmon
Salmon Lentil Skillet
Best Fish Ever
Crab Roll
Cauli Egg White Saute
Egg White Wraps
26.
27.
28.
29.
30.
31.
32.
33.
34.
35.
36.
37.
38.
39.
40.
41.
42.
43.
44.
45.
46.
47.
48.
49.
50.
Breakfast Enchilada Bake
Egg White and Beef Minis
Fried Rice
Protein Pasta with Green Sauce
Italian Grilled Cheese
Salt & Vinegar Smashed Potatoes
Sweet Potato Fries
Air Fryer Garlicky Spinach Artichoke Dip
Broccoli Slaw
Sweet Pea Soup
No-Bean Chili
Mexi-Cauli Soup
Basic Marinara
Quick Salad Dressing
Orange Balsamic Glaze
Greens Smoothie
Cinnamon Bun French Toast
Protein Cauli-cakes
Slow Cooker Blueberry Banana Granola
Strawberry Bread
Pumpkin Pie Muffins
Fruit Fluff
Slow Cooker Ooey Gooey Chocolate Cake
Chocolate Cupcakes
Chocolate Raspberry Protein Sorbet
QUICK GUIDES:
BIG FLAVOR, ZERO FAT
v
HEALTHY FAT MEASUREMENTS
vi
HEALTHY CARB MEASUREMENTS
vii
SIMPLE NUTRITION LABEL CALCULATOR
viii
ACKNOWLEDGMENTS
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
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
protein net carbs
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
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
protein net carbs
fat
4
Pretzel Crusted Chicken
Our family is kind of obsessed with crunchy-on-the-outside, moist-andjuicy-on-the-inside chicken! This recipe does not disappoint. It’s quick and
versatile in terms of the cooking method, so do whatever works for you!
And, to turn this into chicken parm, just top with hot pasta sauce, some nonfat ricotta and fresh basil leaves. Yum!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
3.5 oz “clean” pretzels
74
S&P
1 Tbsp fresh chopped thyme
9 Tbsp egg whites
15
splash of water
2 lb boneless, skinless chicken breasts
192
Total recipe
207
74
Per portion, if divided into 12 equal portions
17
6
Per portion, if divided into 7 equal portions
30
11
INSTRUCTIONS
• Process pretzels in a mini food processor until finely processed.
• Dump into a wide, low bowl and stir in S&P and fresh thyme.
• In second wide dish, whisk egg whites with a splash of water to thin.
• Roll chicken in pretzel crumb mixture, then in egg white mixture, then in pretzels again.
• Air fry, grill or bake until cooked through.
BIG FLAVOR, ZERO FAT
fat
5
Moroccan Chicken
This chicken dish is as flavorful as it is beautiful. It is like a party for
your taste buds. There should be something for everyone here! Just
leave out the raisins if you need for this to be carb-free.
INGREDIENTS
YOUR CHANGES
protein net carbs
2 lb skinless boneless chicken breasts
192
1 tsp paprika
1/2 tsp each: cumin, ginger, turmeric, cinnamon
pinch of black pepper
4 cloves garlic, minced
1 yellow cooking onion, chopped
3/4 Cup capers, drained
1
fat
1
1/2 Cup golden raisins
62
1/2 Cup chicken broth
large bunch fresh cilantro, chopped
large bunch fresh parsley, chopped
Total recipe
192
63
1
Per portion, if divided into 11 equal portions
17
6
0
Per portion, if divided into 6 equal portions
32
11
0
INSTRUCTIONS
• Cut the chicken into 1/3 lb to 1/2 lb pieces. Pat dry with paper towels.
• Combine paprika through black pepper in a bowl, and toss to coat chicken pieces.
• Let sit at room temp for 45 minutes.
• Lightly salt the chicken and cook over medium-high in a nonstick skillet for about 5 minutes.
• Add garlic and onions, reduce heat to medium-low, cover and cook 15 minutes.
• Flip chicken and add raisins, capers and broth.
• Bring to a simmer over medium heat, then reduce heat to low, cover and cook 30 more minutes.
• Stir in fresh herbs.
• Season to taste. BIG FLAVOR, ZERO FAT
protein net carbs
fat
6
Middle Eastern Spiced
Slow Cooker Chicken
Huge flavor, minimal effort. There’s so much to love about this chicken dish
– including that it makes a lot of portions!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
1 Cup nonfat Greek yogurt
23
8
1/2 Cup lime juice
10
1 Tbsp ground allspice
2 tsp dried oregano
2 tsp fine kosher salt
1.5 tsp garlic powder
1 tsp Chinese Five Spice powder
1/2 tsp cayenne pepper
2.5 lb boneless, skinless chicken breasts
240
Total recipe
263
18
Per portion, if divided by 15 equal portions
18
1
Per portion, if divided by 9 equal portions
29
2
INSTRUCTIONS
•
•
•
•
•
•
•
•
In a glass measuring cup, whisk to combine yogurt and lime juice. Set aside.
In a small bowl, combine allspice through cayenne.
Add half of the spice mixture to all of the yogurt mixture and stir to combine well.
Pour into the bottom of your slow cooker; add the chicken and toss to coat.
At this point, you can cover and let the chicken hang out in your fridge for up to a day.
Cook in your slow cooker on HIGH for 2 hours.
Remove chicken, shred with forks and add back to the cooking liquid.
Stir in your reserved spice mixture and heat through.
BIG FLAVOR, ZERO FAT
protein net carbs
fat
7
Yogurt Breaded Chicken
Winner, winner chicken dinner! Another crispy moist chicken success
story! You’ll never cringe at the idea of meal prep chicken again!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
1.5 Cups whole grain cereal flakes*
30
1/2 Cup nonfat yogurt
12
4
1/4 tsp garlic powder
3 lb boneless skinless chicken breasts
288
S&P, Italian seasoning, to taste
Total Recipe
300
34
Per portion, if divided into 17 equal portions
18
2
Per portion, if divided into 10 equal portions
30
3
INSTRUCTIONS
• 425 oven. Line a rimmed baking sheet with parchment.
• Place cereal in a wide shallow bowl and squeeze with your hands to crush (does not have to be fine).
• Mix yogurt with garlic powder in a small bowl.
• Butterfly chicken breasts and make shallow slashes diagonally on the cut sides.
• Use a fork to spread the yogurt mixture over the cut sides of the chicken.
• Place chicken, yogurt side up, on the parchment.
• Sprinkle the crushed cereal over the yogurt and press lightly to adhere.
• Sprinkle with Italian seasoning and S&P.
• Bake 30-40 minutes, or until cooked through. Let rest briefly before slicing.
*I like amaranth flakes and spelt flakes, both found at Whole Foods.
BIG FLAVOR, ZERO FAT
fat
8
Pineapple Mandarin
Chicken Salad
This fresh and bright chicken salad is the perfect start to a complete meal on
the go. Add a scoop to salad greens if you’re maxed out on carbs, or add it to
a wrap or sandwich bread with crunchy veggies if you need more carbs to
hit your meal macros. And it’s super easy to carb-customize this by adjusting the amount of oranges and pineapple.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
8 oz cooked chicken
73
1 10.5 oz can mandarin oranges
32
1 20 oz can crushed pineapple
76
1/2 Cup nonfat Greek yogurt
12
5
2 Tbsp nonfat sour cream
1
2
S&P, to taste
2 dill pickle spears, diced
1/4 Cup raw grated onion
Total recipe
86
115
Per portion, if divided into 5 equal portions
17
23
Per portion, if divided into 3 equal portions
29
38
INSTRUCTIONS
• Chop or shred cooked chicken. Set aside.
• Drain oranges and pineapple, pressing with the back of a large spoon to press out as much juice as possible.
• In a medium mixing bowl, stir to combine yogurt and sour cream.
• Season with salt and pepper.
• Fold in all remaining ingredients.
BIG FLAVOR, ZERO FAT
9
Mini Tortilla Pizzas
These are so cute, so addicting and are a perfect party food. We served
them at our Super Bowl gathering and they were gone in a flash! With
some flavor combos, you can nail a great dish with very few ingredients,
and this is one of those dishes! And you know how I love something kids
or party guests can help assemble - this one’s perfect for that!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
12 mini tortilla rounds
9
1/4 Cup clean marinara
2 Tbsp nonfat ricotta cheese
3
4
0
1 chicken sausage, fine diced
12
Total recipe, 12 mini pizzas
15
13
0
Per mini pizza
1
1
0
INSTRUCTIONS
• 400 oven.
• Use a jar or biscuit cutter to cut circles out of the tortillas the same size as the muffin pan you’ll be using.
• Press a circle into each muffin tin space.
• Top with a tsp of marinara, then a pinch of cheese, and finally the sausage.
• Bake 10-12 minutes - until tortillas are crispy and toppings are heated through.
BIG FLAVOR, ZERO FAT
fat
10
Giant Bowl of Sausage
Pasta for One
This is one of my go-to post workout meals when I’m on a cut. It is a
GIANT bowl of food that really sticks with me. And, you know how valuable
that sensation is when you’re cutting! You could absolutely use a different
protein here if you can’t find a good sausage option, or if you’re not a
sausage fan.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
“clean” cooked chicken sausage links
18
cooking spray
1 bag steamable riced cauliflower, cooked and drained
veggies-only pasta sauce
dried parsley
red pepper flakes, optional
fennel seeds, optional
cooked whole grain pasta
50
Total recipe, 1 portion
18
50
INSTRUCTIONS
• Slice sausage into thin slices, on the diagonal.
• Sauté in a sprayed skillet over medium heat until nicely browned.
• Add cooked cauliflower and pasta sauce to the skillet with the sausage.
• Add parsley, red pepper flakes and fennel seeds.
• Heat to bubbling.
• Fold in cooked pasta and heat through.
BIG FLAVOR, ZERO FAT
protein net carbs
fat
11
Pumpkin Soup with
Sausage
A hearty warming soup, perfect for Fall or Winter! Sub in your favorite
protein here if you’re not a fan of sausage or can’t find a good “clean”
option.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
6 Cups low sodium chicken broth
1 chopped onion
2 cloves garlic, minced
6 Cups pumpkin puree
72
1.75 Cups spiced apple cider
49
1.5 tsp salt
1/2 tsp black pepper
12 chicken sausage links* - each link cut into 8 pieces
156
1 small apple, peeled and diced
15
1/2 tsp fresh thyme
3/4 Cup nonfat Greek yogurt
17
7
fresh parsley
cinnamon
Total recipe
173
143
Per portion, if divided into 10 equal portions
17
14
Per portion, if divided into 6 equal portions
29
24
INSTRUCTIONS
•
•
•
•
•
•
•
•
•
•
In a large heavy bottomed stockpot, sauté onion and garlic in a bit of the chicken broth until softened.
Add in the rest of the chicken broth, pumpkin puree, cider, S&P.
Bring to a boil, lower heat and simmer for 30 minutes.
Using an immersion blender, puree (right in the stockpot) until very smooth.
Bring soup back up to a boil, reduce heat again and simmer another 30 minutes.
Just before soup is done, sauté sausage pieces, apple and thyme in a nonstick skillet over medium heat until browned.
Keep sausage / apple mixture warm.
After soup has simmered for the second 30-minute period, stir in the yogurt and puree again, if needed.
Stir in apple and sausage pieces.
Top each bowl with a bit of fresh parsley and a dash of cinnamon.
*I love Bilinski’s brand wild mushroom chicken sausage and spinach with spring greens chicken sausage.
BIG FLAVOR, ZERO FAT
fat
12
Slow Cooker Beef with
Coffee and Potatoes
My 3 year old helped me make the sauce for this slow cooker standout.
She loves “dumping” things in the bowl and whisking. And I like when she
helps, because I know it will be an easy sell to get her to taste the finished
dish! This is another hearty comfort dish that tastes like something my mom
would have made back in the day. (And I mean that in a good way, Mom!)
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
32 oz. container peeled and cubed sweet potatoes
154
1 jar canned sliced mushrooms, drained
1 head of garlic, halved (skins on)
bunch of rosemary
bunch of thyme
2.5 lb eye of round roast
240
S&P
2 Cups brewed black coffee
15 oz can tomato sauce
1/2 Cup worcestershire sauce
1/2 Cup date sugar
60
6 oz can tomato paste
Total recipe
240
214
Per portion, if divided into 13 equal portions
18
16
Per portion, if divided into 8 equal portions
30
27
INSTRUCTIONS
• Add sweet potatoes, mushrooms, garlic halves and herbs to the bottom of the slow cooker.
• Place the roast on top and season generously with salt and pepper.
• In a mixing bowl, whisk together remaining ingredients.
• Pour over roast.
• Cover and cook on HIGH 6 hours, then LOW for 1-2 hours.
BIG FLAVOR, ZERO FAT
fat
13
Skillet Burger
This is everything that you love about burgers, but in a bowl. If you get
carbs, stir in some whole grain “croutons” made out of whole grain hot dog
buns. If you miss cheese, top with nonfat feta at the end! Definitely adjust
this to your liking by adding in your favorite burger toppings or seasonings.
My kids love this one!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
1 lb lean ground beef
96
2 cloves garlic, sliced
1 small green pepper, chopped
1 red onion, chopped
S&P
1 small (7 oz) can tomato sauce
1 small can tomato paste
2 Tbsp Worcestershire sauce
6
2 Tbsp your favorite mustard
2 large dill pickles, chopped
Total recipe
96
6
Per portion, if divided into 5 equal portions
19
1
Per portion, if divided into 3 equal portions
32
2
INSTRUCTIONS
• Cook first 5 ingredients in a large skillet over medium-high heat, until beef is cooked through.
• Use a paper towel held with tongs to remove excess liquid from the pan.
• Stir in next 4 ingredients and simmer 5-10 minutes.
• Fold in chopped pickles and remove from heat.
BIG FLAVOR, ZERO FAT
fat
14
Mexican Lasagna
OMG you’re going to love this one! It’s a bit of assembly, but nothing
terrible, and a good reason to seek assembly help! Super adaptable
as well. Enjoy!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
warm water
4 1 oz “clean” dry taco seasoning packets
1.25 lb lean ground beef
120
2-3 cloves garlic, minced
1 medium yellow onion, diced
1 cooked bag of microwavable riced cauliflower
1 small can mild diced green chiles, drained
10 oz can diced tomatoes with jalapenos & cilantro
16 oz can nonfat refried beans
46
15 oz container nonfat ricotta cheese
42
21
9 whole grain flatouts
63
Chopped green onions to garnish
Total recipe
162
130
Per portion, if divided into 9 equal portions
18
14
Per portion, if divided into 5 equal portions
32
26
INSTRUCTIONS
•
•
•
•
•
•
•
•
•
•
•
•
•
•
350 oven.
Add 1 Cup warm water to a 2-Cup glass measure.
Whisk in taco seasoning packets. Add more warm water so mixture equals 2 cups.
In a large rimmed skillet, cook beef 5 minutes. Add in garlic and onion and cook another 5 minutes.
Lean the pan to one side and use paper towels held with tongs to get rid of excess grease.
Add in cauliflower, drained chiles and tomatoes and taco sauce. Stir well.
Lower heat and simmer 30 minutes.
In a small bowl, mix beans and ricotta together.
In a 13x9x2 pan, spread a thin layer of beef sauce.
Top with a layer of 3 flatouts (2 vertical, topped with 1 horizontal, so it’s essentially a double layer).
Spread flatouts with 1/3 bean and cheese mixture and top with a layer of meat sauce.
Make two more flatout/bean and cheese mixture/meat sauce layer. Meat sauce should be the top layer.
Bake, uncovered, 30 minutes. Allow to sit for 10 minutes to set up before cutting.
Top with chopped green onions and nonfat sour cream, if desired.
BIG FLAVOR, ZERO FAT
fat
15
Smoky Ground Beef
This dish couldn’t be simpler, but the flavor is big, especially for a proteinonly dish with no carbs or fats. It’s recipes like this that I hope will make
you think outside the fridge (see what I did there), and to realize that small,
easy, quick changes can really pay off in the flavor dept when you’re dieting!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
2 lb lean ground beef
192
6 oz smoked julienne cut sun dried tomatoes*
2 large 3-finger pinches of dried parsley
S&P, sweet paprika, crushed red pepper, to taste
Total recipe
192
Per portion, if divided into 10 equal portions
19
Per portion, if divided into 6 equal portions
32
INSTRUCTIONS
• Cook ground beef in a large skillet with high sides. When almost fully cooked, stir in the tomatoes.
• Crush the dried parsley between your palms as you add it (releases more flavor from dried herbs).
• Sprinkle with S&P, a pinch of paprika and crushed red pepper.
• Stir to thoroughly combine.
• Once the beef is cooked all the way through, turn off the heat and cover the pan with a tight fitting lid.
• The residual heat will steam and soften the tomatoes.
*these are bagged and dry packed, not oil packed, typically found in the produce section, right by the fresh tomatoes
BIG FLAVOR, ZERO FAT
16
Mexican Meatza
Once you’ve had this, you’ll crave it! It’s such a great way to pull together a
complete meal. To control the grease a bit more, you can also pat this into a
pie pan (leaving a bit of room around the edge for the grease to collect), then
pour off as described. Easily customizable to fit your macros, this is a great
dish to make on Pizza Night if you’re trying to keep carbs low.
INGREDIENTS
YOUR CHANGES
protein net carbs
1 lb lean ground beef
2 Tbsp liquid egg whites
fat
protein net carbs
fat
96
3
2 Tbsp nutritional yeast*
6
2
1 tsp Mrs Dash southwest chipotle seasoning
1 tsp salt
1/2 tsp garlic powder
1/4 Cup no sugar added enchilada sauce
3
2
1/2 Cup canned pinto beans
6
15
diced jalapenos, optional
chopped tomatoes, shredded lettuce, veggies-only salsa, nonfat sour cream, optional
Total recipe
111
20
2
Per portion, if divided into 6 equal portions
19
3
0
Per portion, if divided into 4 equal portions
28
5
0
INSTRUCTIONS
• 350 oven. Place a sheet of parchment on a pizza pan.
• Thoroughly combine beef through garlic powder in a mixing bowl.
• Pat evenly into a circle on your pizza pan, leaving space around the outside for grease to collect.
• You want to aim for only about 1/4” uniform thickness for a larger circle - as the meat will “shrink” in the oven.
• Bake about 15 minutes, or until cooked through completely.
• While your beef “crust” is cooking in the oven, warm pinto beans with enchilada sauce and rough-mash the beans with a fork.
• Set a heat proof mixing bowl in your sink. Remove the beef from the oven VERY carefully, so as not to spill any of the hot grease!
• Tilt the pan to allow the hot grease to run off the pizza pan and into your bowl.
• Then use wadded up paper towels to blot away all of the remaining grease, again, taking great care to prevent burns!
Spread the warm bean / enchilada sauce mixture to cover the beef crust. Top with jalapenos, if using.
• Pop your meatza back into the oven for 4-5 minutes to warm everything through.
• Remove from the oven, allow to cool slightly, then top with your cold ingredients (count macros for the nonfat sour cream)!
*nutritional yeast is a deactivated yeast with a strong nutty/cheesy flavor and can be widely found
BIG FLAVOR, ZERO FAT
17
Korean Spiced Elk
Another quick and easy recipe that you could make with any ground meat
(bison, elk, chicken, turkey). Nick requests this regularly – there’s just
something about the touch of sweetness in a protein dish that leaves an
impression – in a good way!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
1/4 Cup low sodium Tamari sauce
8
4
2 Tbsp sugar free syrup
2 Tbsp unsweetened applesauce
3
1/4 tsp ground ginger
1/4 tsp red pepper flakes
1 large pinch ground pepper
1.25 lb ground elk
120
3 garlic cloves, finely chopped
sliced spring onion, or green onions
pinch of black sesame seeds
Total recipe
128
7
Per portion, if divided into 7 equal portions
18
1
Per portion, if divided into 4 equal portions
32
2
INSTRUCTIONS
• In a small bowl, combine Tamari through ground pepper and whisk well.
• Cook elk with garlic over medium heat until cooked through and no longer pink.
• Add in the sauce and simmer until reduced, 3-5 minutes.
• Garnish with spring onion and sesame seeds.
BIG FLAVOR, ZERO FAT
protein net carbs
fat
18
24 Hour Korean
Marinated Steak
This is 100% worth the 24-hour wait time. And just leave off the sesame
seeds if that tiny bit of fat bugs you!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
1.5 lb skirt steak (or leaner cut)
144
1/4 Cup finely chopped onion
2 whole green onions, finely chopped,
green and white parts separated
1/3 Cup low sodium Tamari sauce
11
5
2 Tbsp SF brown sugar cinnamon syrup
1/2 Tbsp sesame seeds
1
0.5
2.5
3 cloves garlic, finely chopped
1/4 tsp red pepper flakes
1/8 tsp dried ginger
large pinch ground pepper
Total recipe
156
6
3
Per portion, if divided into 9 equal portions
17
1
0
Per portion, if divided into 5 equal portions
31
1
1
INSTRUCTIONS
• Combine onion through ground pepper (using only the whites of the green onions, for now), and whisk.
• Fork your steak in a few places on each side. Pour the marinade into a glass dish and add steak.
• Marinate at least 24 hours; turn when you think of it.
• Remove the steak from the marinade, letting the excess drip off. • Broil (on a foil lined pan), or grill until cooked through.
• Discard unused marinade, and allow steak to rest before cutting into it.
• Garnish with green parts of the green onions.
BIG FLAVOR, ZERO FAT
fat
19
Herb Breaded Salmon
If you have my other cookbooks, you know how much I love breading on
foods. It’s a wonderful way to kick flavors and textures up a notch for little
carb impact. Big bang for your buck! Use whatever fish you like the most
here. There’s so little brown rice syrup here, that if you want to leave it out
for a non carb dish, go for it.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
6 Tbsp whole grain breadcrumbs
handful fresh cilantro
4 tsp grainy mustard
2 Tbsp lime juice
1/2 tsp minced garlic
2 tsp fish sauce
1 tsp brown rice syrup
10
S&P, to taste
2 medium shallots, sliced
12 oz skin-on salmon
72
Total recipe
72
10
Per portion if divided by 4 equal portions
18
3
Per portion, if divided by 2 equal portions
36
5
INSTRUCTIONS
• 300 oven, rack in the center of the oven.
• Process breadcrumbs through brown rice syrup in a mini food processor, pulsing until moistened.
• Add water or additional lime juice as needed so that the crust is moist enough to adhere to the fish.
• Season crust with S&P.
• Spray a pan the size of your fish with cooking spray.
• Place shallots in a single layer to make a bed for your fish.
• Place the salmon, skin side down, on top of the shallot slices.
• Pat a layer of breadcrumbs onto the fish, pressing to adhere.
• Bake 25-30 minutes, until cooked through.
BIG FLAVOR, ZERO FAT
fat
20
Glazed Salmon
This is so easy! I love the flavors in this glaze, and I think it’s perfect
for salmon. But, totally use whatever fish you feel like using.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
1 lb skin-on salmon
96
4 Tbsp low sodium tamari sauce
8
4
1.5 tsp fish sauce
2
1.5 tsp brown rice syrup
8
4 tsp rice wine vinegar
1 Tbsp ginger paste
pinch of hot pepper flakes
Total recipe
106
12
Per portion, if divided into 6 equal portions
18
2
Per portion, if divided into 4 equal portions
26
3
INSTRUCTIONS
• 425 oven.
• Score the salmon on the non-skin side, making shallow cuts in the flesh to absorb the marinade.
• Mix tamari through hot pepper flakes in a small bowl.
• Place fish, skin side down in a glass casserole dish, and pour marinade over, focusing on the cuts you made.
• Marinate at room temp for 30 minutes.
• Briefly remove the fish, and pour the marinade into a small saucepan.
• Return the fish to the glass casserole dish and bake in the oven 10-14 minutes, until cooked through to your liking.
• Meanwhile, bring the marinade to a boil on the stovetop and simmer until reduced to a glaze.
• Serve salmon with glaze spooned over top.
BIG FLAVOR, ZERO FAT
fat
21
Salmon Lentil Skillet
This is another OMG recipe. I’ll be honest, I had this can of salmon in my
pantry staring at me for some time, and was really not looking forward
to using it. But, one afternoon, after suffering from nothing-in-the-fridgeto-eat syndrome, I figured it was as good a time as any to experiment. I
grabbed a handful of flavors I loved, starting adding them all together, and
voila! A dish I seriously can’t get enough of now. What an amazing way to
“sneak” salmon into the rotation if you don’t love eating a plain piece of fish.
Give this one a shot and let me know what you think! I hope you love it as
much as I do!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
14.75 oz canned salmon
91
9 oz package cooked lentils
38
1.75 Cups cooked brown jasmine rice
70
2 Tbsp red curry paste
2 Tbsp lime juice
S&P, to taste
16 oz jar salsa verde
1 bunch of fresh tarragon, chopped
Total recipe
91
108
Per portion, if divided into 5 equal portions
18
22
Per portion, if divided into 3 equal portions
30
36
INSTRUCTIONS
• Scrape off the skin and run the tip of a spoon down the spine to remove most of the bones from the salmon.
• Flake the salmon into a large nonstick saute pan. Stir in cooked lentils and rice.
• Heat and stir over medium heat for 5-7 minutes until heated through.
• Stir in red curry paste, lime juice and S&P.
• Once the curry paste has been incorporated, add the salsa verde and half of the tarragon.
• Continue to cook and stir over medium until the dish is hot throughout.
• Remove from the heat and stir in the remaining tarragon.
• Add additional lime juice, as desired.
BIG FLAVOR, ZERO FAT
fat
22
Best Fish Ever
There is no better title for this fish dish. It is the Best. Fish. Ever. And, it
looks gorgeous too! This would impress the heck out of dinner guests, I
can assure you of that! There is a brininess and a richness to this that is
next level. I’m gonna go cook some right now….
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
two 9 oz flounder filets
108
S&P, to taste
1.5 Tbsp jarred minced garlic
4 anchovy filets, rinsed
3
1
4 Tbsp capers
2
4 stalks of fresh rosemary
chicken broth
lemon juice, optional
Total Recipe
111
2
1
Per portion, if divided into 6 equal portions
19
0
0
Per portion, if divided into 3.5 equal portions
32
1
0
INSTRUCTIONS
•
•
•
•
•
•
•
•
•
•
•
•
Season both sides of the fish generously with sea salt and pepper.
Have your garlic, anchovies and capers together in a small bowl so that the mixture is ready to add all at once.
Finely chop, or use scissors to snip the rosemary leaves into small pieces.
In your best large nonstick skillet, heat a bit of chicken broth over medium-high heat, until hot.
Carefully add the fish fillets, and cook 3-4 minutes on the first side, until nicely browned.
Flip and cook on the second side 3-4 minutes, adding more broth as needed.
Add the garlic, anchovies and capers to the pan all at once.
Use the back of a wooden spoon to mash the anchovy fillets so that they dissolve.
Tilt the pan towards you, and spoon the sauce back on top of the fish several times.
When things start to brown too quickly, remove from the heat and add your rosemary leaves.
Spritz with some fresh lemon juice, if desired.
Season with additional S&P, to taste.
BIG FLAVOR, ZERO FAT
fat
23
Crab Roll
Crab rolls are so….. summer. So light and refreshing, but hearty at the
same time. Creamy and crunchy. No way you should have to miss out
on them if you’re not having fats! And, now you don’t have to. You’re
welcome.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
1/2 Cup nonfat Greek yogurt
12
5
1/4 Cup dijon mustard
1 tsp dried dill
1/2 tsp dried seafood seasoning
1 lb jumbo lump crabmeat
80
1/4 Cup finely chopped chives
S&P, to taste
lemon juice, (optional)
5 whole grain hotdog buns, opened and toasted
140
Total recipe
92
145
Per roll, if divided into 5 rolls
18
29
INSTRUCTIONS
• In a large bowl, whisk to combine yogurt through seafood seasoning.
• Fold in crab and chives.
• Season with S&P.
• Spoon onto your toasted bun; spritz with lemon juice, if using. • Load up with your favorite veggies and enjoy!
BIG FLAVOR, ZERO FAT
protein net carbs
fat
24
Cauli Egg White Saute
I think one of the biggest challenges for people are meals when they get
to eat proteins and veggies, but no fats or carbs. It’s a great time to get
creative and I love coming up with more and more interesting meals that
fit that requirement. This is an awesome one. And it’s a lot of food! Yes, you
may go over your veg requirement for the meal if you use the whole bag of
cauli, but if you want this meal to be filling, go ahead and use the whole bag,
and just deduct the veg overage from your next meal. It will be so worth it.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
1 microwave steamable bag of cauliflower rice
roughly 1/2 Cup plus 3 Tbsp liquid egg whites
18
S&P, to taste
handful chopped fresh tarragon (or your fave herb)
Total recipe
18
INSTRUCTIONS
• Microwave cauliflower rice per package directions.
• Drain and allow to cool briefly.
• Thoroughly mix cauli with egg whites and S&P.
• Heat a nonstick pan over medium heat. • Add egg white/cauli mixture and flatten to cover the entire bottom of the pan.
• Allow to cook 3-4 minutes, then fold or stir like you’re scrambling eggs.
• Remove from heat and fold in the fresh herbs.
BIG FLAVOR, ZERO FAT
25
Egg White Wraps
Just like the previous recipe, this one is great for a meal where you don’t get
carbs or fats. There are a couple of tricks here – having a fantastic non-stick
pan, playing around a bit to get the heat right for your stove and pan, and
following the technique I describe. (Hint: You have to be patient when you
add the egg whites.) Give this a shot. And then wrap up your favorite grilled
veggies, maybe top with some salsa and you’re in for a treat!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
3/4 Cup plus 2 Tbsp liquid egg whites
23
S&P, to taste
fresh chopped thyme
Total recipe
23
INSTRUCTIONS
• Whisk to combine all ingredients in a 2 Cup glass measure, or any bowl with a pour spout.
• Heat your best nonstick skillet over medium heat.
• Once hot, pour in a thin layer of the egg whites. • The number of wraps you get out of the recipe will depend on the size of your pan.
• Swirl to coat the pan. Watch, but don’t touch!
• It will start to curl up and release around the edges when it’s ready.
• Carefully and gently peel up the egg, using your fingers instead of any utensil.
• You can use a spatula to help loosen any stuck sections, as needed.
• Repeat with remaining egg white mixture.
• Allow to cool slightly on paper towels before filling.
BIG FLAVOR, ZERO FAT
fat
26
Breakfast Enchilada Bake
Since the enchiladas from my first cookbook have been commented on,
photographed, described, raved about, etc. more times than any other
recipe, I now feel I have to include a new enchilada recipe in every single
book. This is a terrific recipe for the weekend – pull it together on Friday
night, throw it in the oven Sat morning, and you’ll have a ton of low carb
protein meals prepped and ready for the weekend! Add in a bunch of
greens if you want to knock out your complete veggie requirement in the
dish as well.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
20 oz lean deli turkey
90
1 green pepper, finely chopped
4-5 green onions, finely chopped
S&P, to taste
10 small low carb tortillas
50
1 Cup nonfat ricotta cheese
24
13
1 Cup liquid egg whites
27
2 Cups nonfat Greek yogurt
46
18
1/2 Cup unflavored coconut milk
1 Tbsp spelt flour
5
1/4 tsp garlic powder
dash Frank’s hot sauce
chopped cilantro, more green onions, hot sauce and salsa
Total recipe, 10 enchiladas
187
86
Per enchilada
19
9
Per 1.5 enchiladas
28
13
INSTRUCTIONS
•
•
•
•
•
•
Spray a 13x9x2 pan with cooking spray.
Finely chop turkey and combine with pepper and onions, adding S&P to taste.
Spread a heaping 1/2 Cup of turkey mixture down the center of each tortilla.
Dot with about 1.5 Tbsp ricotta and roll up tightly. Place seam side down. Pack all 10 in a single layer.
Combine remaining ingredients (egg whites through hot sauce), and whisk thoroughly.
Pour over enchiladas. Cover and refrigerate overnight.
• The next day, pull the pan from the fridge while the oven preheats to 350. Bake uncovered for about an hour, until set.
• Remove from the oven and allow to set at least 15 minutes before cutting.
• Top with cilantro, chopped green onion, hot sauce and/or salsa.
BIG FLAVOR, ZERO FAT
27
Egg White and Beef Minis
This was just something I threw together for my own meal prep one night,
but when I posted a pic on IG, several people asked me for the recipe. Turns
out boring(‘ish), simple concepts are still interesting to some meal preppers!
So, here you go. Modify to your hearts’ content!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
cooking spray
2.25 Cups liquid egg whites
60
5 oz cooked beef
45
S&P, red pepper flakes to taste
fresh chopped herbs of your choice
Total recipe, 12 minis
105
Per mini
9
2-mini portion
18
3.5-mini portion
31
INSTRUCTIONS
• 350 oven.
• Spray a 12-cup silicone peanut butter cup mold with cooking spray. (This is a flexible pan with very shallow wells, but if you
only have a regular muffin pan, that will work fine too - just spray it well!)
• Pour 3 Tbsp of liquid egg whites into each well.
• Divide the cooked ground beef evenly between the 12 wells.
• Sprinkle with fresh herbs, red pepper flakes and S&P.
• Use a small fork to push everything down into the egg whites.
• Bake 15-18 minutes, or until cooked through and no longer jiggly.
• Allow to cool in the pan before turning onto cooling racks to cool completely.
BIG FLAVOR, ZERO FAT
28
Fried Rice
As you can see from a quick glance at the macros, this is primarily a
carb recipe. But, it’s a really, really tasty carb recipe. If you love Chinese
takeout, you owe it to yourself to give this a whirl. Just stir in or top
with your favorite protein!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
4 Tbsp low sodium Tamari sauce
8
4
1 tsp white miso paste
1
1 tsp dried porcini powder, optional
1/2 Cup liquid egg whites
15
2 medium carrots, diced
8
1 small white onion, diced
1/2 Cup frozen peas
7
3 cloves garlic, minced
S&P, to taste
3 Cups already cooked rice, cold
160
3 green onions, chopped
lime juice
coarse sea salt, to taste
Total Recipe
23
180
Per portion, if divided into 8 equal portions
3
23
Per portion, if divided into 4 equal portions
6
45
INSTRUCTIONS
•
•
•
•
•
•
•
•
•
•
In a small bowl, stir together Tamari sauce, miso paste and porcini powder, if using.
Set aside for now.
Heat a nonstick wok or pan over medium-high heat. Add egg whites and cook until scrambled. Remove to a plate to cool.
Over medium heat, saute carrots, onions, peas, garlic and S&P about 5 minutes.
Add rice, green onions and Tamari/porcini mixture to the pan and stir until combined.
Continue cooking and stirring for about 3 minutes.
Add in the scrambled egg whites and stir to combine.
Remove from heat and add lime juice and coarse sea salt.
Top with or add in the cooked protein of your choice.
BIG FLAVOR, ZERO FAT
fat
29
Protein Pasta with Green
Sauce
I like to play around with vegetarian proteins, and after finding these
edamame noodles at Costco, I was itching for a chance to use them. I also
love combining veggies with “free” flavors, like seasonings, lemon and lime
juice, a splash of vinegar, etc. and pureeing them together to make super
flavorful dressings and sauces. This dish came out so great, I just had to
share it with you!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
2 oz uncooked edamame pasta
25
11
2 oz uncooked brown rice pad thai noodles
40
1 bag frozen broccoli, steamed and drained
1 Cup reserved pasta water
S&P, to taste
red pepper flakes
1/2 Tbsp balsamic vinegar
1/2 Tbsp red wine vinegar
1/4 to 1/2 tsp garlic powder
Total recipe, 1 portion
25
51
0
INSTRUCTIONS
• Bring salted water to a boil.
• Add both pastas together and cook 4-5 minutes.
• Drain, reserving at least 1 Cup of the pasta water.
• Add broccoli, pasta water and all remaining ingredients to a food processor.
• Process until smooth.
• Toss with pasta and serve immediately.
BIG FLAVOR, ZERO FAT
protein net carbs
fat
30
Italian Grilled Cheese
Our 6 y/o loves pizza and grilled cheese sandwiches. I started to think about
how a dieter can have those flavors without fat. I really feel like I nailed
it with this pan-grilled sandwich. Use the garlic, spices and the marinara
to your advantage here – as they’ll be providing the bulk of the flavor. (If
you’ve ever had nonfat ricotta, it’s pretty much a blank canvas.) This has all
the flavors of pizza and it’s hot and crispy. Not too shabby for nonfat!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
2 slices low carb whole grain bread
18
1 raw garlic clove, cut in half
1/4 Cup nonfat ricotta cheese, sliced
6
3
0
dried basil
dried oregano
S&P, to taste
Total recipe, one sandwich
6
21
INSTRUCTIONS
• Place bread in a skillet and heat over medium heat.
• Once one side is toasted, flip the bread, rub the cut garlic over the toasted side.
• Reserve garlic for another use.
• Top one toasted slice with the sliced cheese to cover the bread.
• Sprinkle cheese with dried herbs and S&P, to taste.
• Place the second bread slice on top of the cheese and flatten sandwich slightly.
• Reduce heat to medium-low and heat through until cheese is warmed.
• Flip as needed to prevent over browning.
• Serve with clean marinara or pizza sauce.
BIG FLAVOR, ZERO FAT
31
Salt & Vinegar Smashed
Potatoes
Look at that picture. Seriously makes me want to go make some right now.
The inspiration for this dish came out of briefly falling back in love with salt
and vinegar potato chips. I loved them as a kid, they hadn’t touched my lips
in years and years, and then BOOM, along come kids. And snacks. And a
packed pantry. My kids tried them and loved them, I started snacking along
with them, and well, you know how that story ends. I knew it was a very
slippery slope, so my goal was to recreate the flavor, but in a dish that could still be on plan.
Well, imagine my excitement when I discovered that malt vinegar is macro free! (I love it so much I just
assumed I’d find it had sugar in it). The pre-cooking, drying and smashing technique here is not mine – but it
is genius. You’ll love this one!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
1 container microwaveable creamer potatoes*
56
malt vinegar
coarse sea salt
fresh chives
Total recipe
56
Per portion, if divided into 4 equal portions
14
Per portion, if split in half
28
INSTRUCTIONS
•
•
•
•
•
Microwave baby potatoes according to package directions.
Drain potatoes, and dry on a cooling rack for about 20 minutes.
Place potatoes on a cookie sheet and smash with a measuring cup to about 1/4 inch thickness.
Brush potatoes with malt vinegar and sprinkle with coarse sea salt.
Cook according to your air fryer’s settings, stopping to flip, brush with more vinegar, and sprinkle with more salt every 10
minutes.
• Potatoes are done when they are beautifully golden and crispy on the outside.
• Sprinkle with fresh chives.
*At my grocery store, these are found with the regular potatoes, and they say ‘microwave ready’ on them.
BIG FLAVOR, ZERO FAT
32
Sweet Potato Fries
We love sweet potato fries in my family, but we could never quite recreate
the same crispiness that you get in restaurants. Enter into our lives the air
fryer! It’s my new favorite kitchen gadget – actually, it can’t even really be
considered a gadget since it’s earned permanent residence on my counter,
which is saying a lot. You really can’t get these wrong, because you’re
getting a look at them every 10 minutes. Just keep going until you get to
your crispiness happy place. This technique is perfect for already cubed or
cut potatoes. For small whole potatoes, I wholeheartedly recommend the pre-cooking / smashing technique
described in #31.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
4 Cups sweet potatoes, peeled and cubed
92
coarse sea salt
fresh chopped parsley or dried parsley flakes
Total recipe
92
Per portion, if divided into 4 equal portions
23
Per portion, if divided into 3 equal portions
31
Per portion, if divided into 2 equal portions
46
INSTRUCTIONS
• Transfer raw potato cubes to cooling racks to allow to air dry for at least 30 minutes.
• Transfer to your air fryer.
• Air fry at 360 for 10 minutes.
• Carefully remove and stir with a wooden spoon. Add coarse salt.
• Return to 360 for another 10 minutes.
• Carefully remove the tray and stir again.
• Repeat until potatoes are cooked / crisped to your satisfaction.
• Sprinkle with parsley.
BIG FLAVOR, ZERO FAT
protein net carbs
fat
33
Air Fryer Garlicky Spinach
Artichoke Dip
I love spinach artichoke dip. But for me to order it in a restaurant would
have to mean I was massing, having a cheat meal, or otherwise just wasn’t
in a state of mind to care! And I don’t like that. I want to be able to eat foods
I love, that still give me what I need from a macro standpoint - and without
a bunch of stuff I don’t need. Enter my Air Fryer Spinach Artichoke Dip.
So good. And so NOT bad for you! Check it out!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
1 small box frozen spinach, thawed
15 oz container nonfat ricotta cheese
42
21
14 oz can artichoke hearts, drained and chopped
4
1 Cup fat free cottage cheese
22
16
4 garlic cloves, finely chopped
1/4 tsp pepper
sprinkle of nutmeg
generous pinch coarse sea salt
Total recipe
64
41
Per portion, if divided into 3 equal portions
21
14
Per portion, if divided into 2 equal portions
32
21
INSTRUCTIONS
• Drain the thawed spinach and squeeze to remove all excess moisture.
• Thoroughly combine ricotta cheese through pepper with spinach in a mixing bowl.
• Transfer to an air fryer bowl or small 1.5 quart casserole (if baking)
• Sprinkle with nutmeg and coarse sea salt.
• Cook in preheated air fryer or oven at 350 for about 12 minutes, until slightly browned on top.
• Serve with “clean” chips, baby carrots, celery sticks, etc.
BIG FLAVOR, ZERO FAT
34
Broccoli Slaw
Raw broccoli is a tough sell for most people, but you should really give this
salad a try. It’s crunchy and sweet and tangy and bright all at the same
time. I might even say it’s addicting. And to me, it seems like it gets better
and better over the couple of days in the fridge as I’m working my way
through the leftovers.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
12 oz bag raw broccoli slaw
10.5 oz can mandarin oranges with juice
16
1.5 tsp balsamic vinegar
1
2 tsp date sugar
5
1/4 Cup golden raisins
29
handful of fresh tarragon, chopped
lemon juice, to taste
S&P, to taste
Total recipe
51
Per portion, if divided into 4 equal portions
13
Per portion, if divided into 2 equal portions
26
INSTRUCTIONS
• Dump slaw into a large bowl.
• In a small bowl, whisk to combine mandarin juice, vinegar and date sugar.
• Add dressing to slaw and fold with a spatula until slaw is well coated.
• Fold in raisins, oranges and tarragon.
• Taste and add lemon juice and S&P to taste.
BIG FLAVOR, ZERO FAT
fat
35
Sweet Pea Soup
I love soups. Chunky soups, creamy soups, comforting soups and most
definitely pureed soups! I came up with the one because I wanted to make a
pea soup and I had some leftover sweet potatoes that were not getting any
younger. Using the sweet potatoes to further thicken the soup also provides
this amazing sweetness – hence the name I gave to the recipe! And don’t be
tempted to leave out the sage – it makes this soup taste like Thanksgiving in
a bowl!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
chicken broth
1 large onion, chopped
3 cloves garlic, chopped
S&P, to taste
1 small packet of fresh sage leaves, chopped
1 small handful of fresh thyme leaves, chopped
2 10 oz steamable bags frozen peas
48
1.5 lb steamable bag of sweet potatoes
110
Total recipe
158
Per portion, if divided into 6 large portions
26
Per portion, if divided into 10 smaller portions
16
INSTRUCTIONS
• Cook peas and drain.
• Pour chicken broth to just cover the bottom of a stock pot. Heat to medium.
• When the pan is hot, add chopped onions and cook until soft, adding more broth as needed.
• Add garlic, S&P, sage and thyme and continue cooking and stirring another 5 minutes.
• Add peas and more chicken broth to cover the contents of the stock pot.
• Bring to a boil, then reduce heat to low, cover and simmer 30 minutes.
• Meanwhile, cook the sweet potatoes. Scoop out the flesh and discard the skins.
• Remove the soup from the heat; add cooked sweet potatoes, and puree with an immersion blender until desired consistency.
• Season to taste and sprinkle with additional fresh thyme leaves.
BIG FLAVOR, ZERO FAT
36
No-Bean Chili
I just told you how much I love soups – and sometimes, it’s fun to make a
huge batch of macro free veggie soup – and then use that as my veggies at
every meal. Instead of veggies being this boring thing you eat last at a meal,
it becomes this whole meal in and of itself. You can stir in your protein for
the meal, or you can have this as a super filling side dish – and filling is so
great when we’re deep in a cut!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
2 Tbsp+ low sodium chicken broth
2 Cups chopped onions
2 Cups chopped green peppers
5 cloves garlic, minced
2 Tbsp chili powder
1/2 tsp cinnamon
3 28 oz cans fire roasted diced tomatoes
2 24 oz jars salsa verde
1/2 Cup jarred sliced jalapenos
1/2 tsp red pepper flakes
salt, to taste
hot sauce, optional
1 small bunch fresh cilantro, chopped
2 tsp lime juice
Total recipe
0
0
0
INSTRUCTIONS
• Saute onions, peppers and garlic in chicken broth, adding broth as needed.
• When onions are soft, add in chili powder and cinnamon and saute another minute.
• Add in canned tomatoes, salsa verde, jalapenos and red pepper flakes.
• Bring to a simmer and simmer, uncovered, for several hours.
• Salt to taste and add hot sauce, if using. • Stir in fresh cilantro and lime juice.
BIG FLAVOR, ZERO FAT
protein net carbs
fat
37
Mexi-Cauli Soup
Yes, more soup! This one has awesome flavor from tons of herbs
and spices. Would be great with grilled chicken stirred in to make it a
complete meal. Soup’s on!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
coconut oil spray
low sodium chicken broth
1 yellow cooking onion, chopped
1 jalapeno, seeds removed, chopped
4 large cloves garlic, minced
3 Tbsp spelt flour
14
2 tsp cumin
1 tsp Mexican chili powder
5 Cups low sodium chicken broth
3 10 oz bags frozen riced cauliflower
large 3-finger pinch of salt
1.75 Cups nonfat skim milk
14
21
1 Cup fresh chopped cilantro
add’l sliced jalapenos and cilantro, to garnish
Total recipe
14
35
Per portion, if divided into 8 equal portions
2
4
INSTRUCTIONS
• In a wide high-sided skillet, cook onions and jalapenos in a bit of chicken broth (just to prevent sticking/burning) over medium-high heat.
• After about 5 minutes, add in the garlic and saute 1 minute.
• Stir in flour and spices and cook 1-2 minutes. Add the chicken broth and bring to a boil.
• Add frozen cauliflower rice and salt. Return to a boil, then reduce heat to low and simmer 10 minutes.
• Stir in the milk and use a handheld immersion blender to puree in the pan. (Alternatively, transfer to a blender to puree).
• Stir in cilantro. Garnish with additional cilantro and/or jalapenos.
• Serve each bowl with a mound of chopped jerky in the center to fit desired macros.
• Sprinkle with nonfat ricotta chunks, optional.
BIG FLAVOR, ZERO FAT
38
Basic Marinara
I’ve seen so many posts from clients shopping at the grocery store to try
and find the bottled pasta sauce with the best macros. I’m here to show you
that you don’t have to do that! For very little time (offset by huge reward!),
you can have fresh marinara sauce whenever you want! Make a huge
double or triple batch and freeze it in ice cube trays for small portions, and
Tupperware containers for a couple of days’ worth. Use it in everything;
it’s a macro-free food (totally fine to leave out the date sugar if you prefer –
it’s just there for sweetness) when you make it yourself!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
chicken broth, as needed
4 chopped garlic cloves
2 Tbsp tomato paste
28 oz can crushed tomatoes, with juice
1 Tbsp date sugar
8
1/2 tsp dried oregano
1 dried bay leaf
S&P, to taste
one onion, halved
bunch of fresh basil, chopped
Total recipe
8
INSTRUCTIONS
• Add a little chicken broth to a large saute pan over medium heat.
• Saute garlic in as little chicken broth as necessary until softened, careful not to burn.
• Stir in all remaining ingredients, including onion halves, placed cut side down.
• Cover and bring to a low simmer 25-30 minutes.
• Remove from heat, remove onion halves, and stir in fresh basil.
BIG FLAVOR, ZERO FAT
fat
39
Quick Salad Dressing
Another item I read about clients looking for in the grocery store is bottled
salad dressing. There are a few that are “clean”, but the vast majority
are not. Why not whip up your own in a few minutes? I kept this recipe to
one portion size, because I think you should play around and find a flavor
combo you like (I love the flavor of vinegar, but for some it may be too much
here). Once you have your “formula” nailed down, make as much as you’ll
eat in a week – it should keep fine in the fridge.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
1 Tbsp lemon juice
1
2 tsp apple cider vinegar
1/2 Tbsp yellow mustard
1/2 tsp brown rice syrup
3
fresh chopped herbs, optional
S&P, to taste
Total recipe, one portion
4
INSTRUCTIONS
• Whisk all ingredients to combine. • Season to taste.
BIG FLAVOR, ZERO FAT
protein net carbs
fat
40
Orange Balsamic Glaze
I love making my own sauces and dressings. I know exactly what’s in them
– and what isn’t in them. And the flavor is almost always superior to what
I’d get out of a bottle! This is a really quick and easy concoction that takes
proteins to the next level. I used a SugarFree orange marmalade here; the
all fruit version would have more carbs, but without the artificial sugars
that I know some of you avoid. I keep a jar of this in my fridge and drop
a dallop onto grilled chicken before I reheat it, or onto fish for the last few
minutes of cooking time; heck, I’ll even add a spoonful to cooked veggies if
I’m so inspired. Flavor is everything. Your food does not have to be boring.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
3/4 Cup SF orange marmalade
36
1/4 Cup balsamic vinegar
11
1/2 tsp dried Italian seasoning
1/2 tsp Chinese Five Spice powder
1/4 tsp onion powder
1/8 tsp pepper
Total recipe, roughly 1 Cup
47
Per Tbsp
3
INSTRUCTIONS
• Microwave marmalade in a glass measuring cup or bowl 20-30 seconds, until broken down.
• Stir in all remaining ingredients.
BIG FLAVOR, ZERO FAT
fat
41
Greens Smoothie
I like smoothies in the morning. It’s fun to experiment, adding a bit of this
and a bit of that until the flavor gets to WOW! This one makes me feel great
when I drink it – it’s got so much going for it - my very important protein
for the meal, my veggies (which I know aren’t easy to get in in the morning),
and some feel-good extras like apple cider vinegar and elderberry syrup –
which I like to try and sneak in every day. The SF raspberry syrup is amazing
at smoothing down these earthy flavors, but if you hate SF stuff, leave it
out. If you can handle some carbs, throw in some fresh or frozen sliced
strawberries instead. Strawberries are my go-to, because I can have a
whole cup for under 7 g net carbs.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
strawberry protein powder
18
handful raw mixed greens
2 Tbsp SF raspberry syrup
1 Tbsp elderberry syrup, optional
1 Tbsp apple cider vinegar, optional
lemon juice, to taste
water, as needed
Total recipe, 1 portion
18
INSTRUCTIONS
• Whir it all in a blender for several minutes, until super smooth.
BIG FLAVOR, ZERO FAT
protein net carbs
fat
42
Cinnamon Bun French
Toast
Raise your hand if you hate French Toast. Yeh, nobody. My whole family
loves it. This version will make you feel like you’re cheating, but you’re not!
Never a bad thing, right?
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
1/2 Cup nonfat Greek yogurt
11
5
1/2 Cup liquid egg whites
13
cinnamon bun protein powder
24
dash of cinnamon
splash of vanilla
6 thin slices of whole grain bread
54
cooking spray
Total recipe
48
59
Per portion, if divided into 3 equal portions
16
20
INSTRUCTIONS
• In a wide shallow bowl, whisk together yogurt, egg whites, protein powder, cinnamon and vanilla.
• Briefly submerge bread slices in the yogurt mixture.
• Spray a large skillet with cooking spray and heat over medium to medium-high heat.
• Cook bread slices for 2 or 3 minutes on one side, until golden brown.
• Flip and cook 1-2 minutes more.
BIG FLAVOR, ZERO FAT
fat
43
Protein Cauli-cakes
Pancakes. (mic drop) Need I say more? You have to try these. I made A LOT
of very low carb pancakes (I know, tough job) before I got this right. And
I’m really pleased with how these turned out. Make them (make them now)
and let me know what you think. You won’t even notice that you just
accidentally ate your veggies at the same time!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
1/2 Tbsp white vinegar
scant 1/2 Cup nonfat milk
8
6
1/2 bag frozen riced cauliflower, steamed
1.25 scoops protein powder of your choice
31
1 tsp baking powder
1 tsp cinnamon
large pinch of salt
1 Tbsp nonfat sour cream
1
2
3 Tbsp liquid egg whites
5
Total recipe
45
7
Per portion, if divided into 2 equal portions
22
4
INSTRUCTIONS
• In a glass measuring cup, pour in 1/2 Tbsp white vinegar, then fill to the 1/2 Cup line with milk. • Stir with a fork, then let rest 5 - 10 minutes. (You just made nonfat buttermilk)
• Steam cauliflower; drain and squeeze out excess moisture. Allow to cool.
• Whisk protein powder through salt in a medium mixing bowl.
• In a second bowl, whisk buttermilk with sour cream and egg whites.
• Make a well in the center of the dry ingredients.
• Pour in wet ingredients and stir gently - just until pockets of dry ingredients are no longer visible, but lumps are ok!
• Let batter sit 10 minutes.
• To a pan or griddle over medium heat, drop 1/4 Cup batter at a time.
• Cook 2-3 minutes, then flip. Reduce heat to medium-low or low, and cook another 1-2 minutes.
BIG FLAVOR, ZERO FAT
fat
44
Slow Cooker Blueberry
Banana Granola
Lots of over-cooked granola pans later, I’ll never make granola any other
way again. Purely a carb source, this is highly adaptable to fit the macros
you’re looking for!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
coconut oil spray
2 Cups whole grain flakes cereal
48
2 Cups old fashioned oats, uncooked
92
1 Cup raisins
125
1/2 Cup brown rice syrup
124
1 tsp ground cinnamon
1 tsp ground nutmeg
1/2 tsp ground cloves
1/2 tsp ground allspice
1 tsp salt
4 15g bags freeze dried bananas, broken up
44
30g bag freeze dried blueberries
22
Total recipe
455
Per portion, if divided into 16 equal portions
28
Per portion, if divided into 9 equal portions
51
INSTRUCTIONS
•
•
•
•
•
•
•
•
•
•
Spray your slow cooker pan or liner well with coconut oil spray.
Combine cereal, oats and raisins in a large bowl and stir well.
Add to the prepared slow cooker pan.
In a small saucepan over low heat, combine brown rice syrup and spices.
Once the syrup mixture is smooth and pourable, pour over the slow cooker mixture.
Either stir to combine, or if you’re using a pan liner, you can sort of massage the mixture by squeezing the bag and turning it
over in your hands, without actually touching the mixture.
Set your slow cooker to high heat for 2 hours. Set the lid at an angle to allow steam to escape.
Stir 3 or 4 times, when you think of it.
Dump out on a parchment lined rimmed baking sheet, and stir in the dried fruit.
Allow to cool to room temp before portioning out and storing in an airtight container at room temp.
BIG FLAVOR, ZERO FAT
45
Strawberry Bread
This may be Nick’s favorite recipe of the whole book. He just kept saying
“that strawberry bread is REALLY GOOD”….and then it was gone. So moist
and absolutely exploding with fresh strawberries. I’d serve this to anyone
without apology! This is NOT “diet food” – this is your new I-make-thisevery-week amazing strawberry bread!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
1.5 Cups spelt flour, 1/3 Cup reserved
108
2 tsp baking powder
1/2 tsp salt
1 Cup nonfat yogurt
22
9
1 Cup beet sugar
192
9 Tbsp liquid egg whites
15
2 tsp dried orange zest
1 tsp vanilla
1 kids size unsweetened applesauce cup
10
2 Cups sliced strawberries
20
Total recipe, 1 loaf
37
339
Per slice if cut into 17 equal slices
2
20
Per slice, if cut into 13 equal slices
3
26
INSTRUCTIONS
• 350 oven. Spray a loaf pan with cooking spray; put down a layer of parchment, then spray again.
• In a medium bowl, whisk flour, baking powder and salt to combine.
• Combine yogurt through applesauce in another mixing bowl.
• Stir flour mixture into liquid mixture.
• Lightly coat strawberries with reserved flour, then fold into the batter.
• Bake at least 1 hour.
• Cool 10 min in the pan on a cooling rack, then use parchment to remove from pan.
• Cool at least another 10 minutes on cooling rack before attempting to slice.
BIG FLAVOR, ZERO FAT
fat
46
Pumpkin Pie Muffins
So I totally stole the idea of doing a pumpkin muffin from my 3 y/o.
She had made some at preschool and wanted to make more at home.
It got me thinking…..and playing, and well, here you are.
These do have just under 1 gram of fat per muffin. If you’re not cool with
that, totally try subbing liquid egg whites for the whole eggs. Let me
know how it goes!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
2/3 Cups whole grain pastry flour
48
3/4 Cups spelt flour
54
4 tsp pumpkin pie spice
1 tsp baking soda
3/4 tsp salt
1/4 Cup date sugar
30
1/4 Cup beet sugar
48
1/2 Cup unsweetened applesauce
11
16 oz can pumpkin
24
1/4 Cup nonfat milk
2
3
1 tsp vanilla
2 eggs
12
10
Total recipe, 12 muffins
14
218
10
Per muffin
1
18
1
INSTRUCTIONS
• 350 oven. Spray a muffin tin with coconut oil spray.
• In a large mixing bowl, combine flours through salt.
• In a second bowl, combine date sugar through eggs.
• Add flour mixture to wet mixture - 1/4 Cup at a time, just until barely combined.
• Bake about 20 minutes, or until toothpick inserted in the center comes out clean.
BIG FLAVOR, ZERO FAT
47
Fruit Fluff
Ok, so I cheat a bit here with the SF pudding mix, I know. But this recipe
is just so darn good – and I know many of you use this stuff anyway!
(yes, I know you do!) If you hate everything about SF pudding mix, then
just skip this one. Don’t yell at me.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
20 oz can crushed pineapple
76
10.5 oz can mandarin oranges
32
1 Cup nonfat yogurt
23
9
1 oz box SF pudding mix, flavor of your choice
24
Total recipe
23
141
Per portion, if divided into 4 equal portions
6
35
INSTRUCTIONS
• Drain pineapple and oranges. Use a spatula to press the excess liquid out of the pineapple.
• In a mixing bowl, stir to combine yogurt and pudding mix.
• Fold in fruit.
• Spoon into small glass jars.
• You can also layer it with fresh fruit to make mini parfaits.
BIG FLAVOR, ZERO FAT
48
Slow Cooker Ooey Gooey
Chocolate Cake
Never before have 15 ingredients joined together to form an ooey gooey
delight such as this! Unbelievably amazing warm right out of the crockpot
with a scoop of still frozen nonfat whipped topping on top! I feel I should add
the disclaimer here that if you are deep into a cut DO NOT make this recipe
unless you plan to take out one portion and give the rest to someone else.
It is really hard to stop eating. (I’m sorry. I never meant to hurt anyone.)
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
coconut oil spray
1.5 Cups spelt flour
108
1/2 Cup date sugar
60
1 tsp baking powder
1 tsp baking soda
1/4 tsp salt
1 Cup brown rice syrup
248
3/4 Cup nonfat Greek yogurt
17
7
3 Tbsp unsweetened applesauce
3
2 Tbsp boiling water
3/4 Cup nonfat milk
6
9
3/4 Cup date sugar
90
6 Tbsp unsweetened cocoa powder
3
1 tsp vanilla
ground nutmeg, optional
coarse sea salt, optional
Total recipe
23
525
3
Per portion, if divided into 18 equal portions
1
29
0
Per portion, if divided into 13 equal portions
2
40
0
Per portion, if divided into 11 equal portions
2
48
0
INSTRUCTIONS
• Spray a large crockpot well with coconut oil spray.
• Whisk to combine flour, 1/2 Cup date sugar, baking powder, baking soda and salt in a small bowl.
• In a separate larger bowl, whisk to combine brown rice syrup, Greek yogurt, applesauce and boiling water.
• Add flour mixture to brown rice syrup mixture and stir until well blended.
BIG FLAVOR, ZERO FAT
(continued)
(continued from previous page)
Slow Cooker Ooey Gooey Chocolate Cake
•
•
•
•
•
•
•
•
Pour into sprayed crockpot and smooth to cover the entire bottom of the pot.
In a 2 Cup glass measure, stir together nonfat milk, 3/4 Cup date sugar, cocoa and vanilla.
Pour over the cake base in crockpot.
Sprinkle with a small amount of nutmeg and a light coating of coarse salt, if using.
Drape a large cotton towel to completely cover the uncovered crockpot dish, then put the crockpot lid on top of the towel.
The towel will absorb the steam and moisture as it cooks.
Cook on HIGH for around 2 hours.
Try not to eat the entire thing in one sitting.
49
Chocolate Cupcakes
Nonfat chocolate cupcakes!?!? Say what!?!?! Yes. And they’re good.
Really good. Whip up a protein frosting with your favorite protein powder,
Greek yogurt and a splash of nonfat milk, and you could have a complete
meal on your hands here.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
2/3 Cup beet sugar
128
1/3 Cup date sugar
40
1 Cup (less 1 Tbsp) spelt flour
75
1/2 Cup dark cocoa powder
16
4
1 tsp baking soda
1 tsp baking powder
pinch salt
5 Tbsp liquid egg whites
8
7.5 Tbsp unsweetened almond milk
1
1
1/3 Cup unsweetened cinnamon applesauce
6
1 tsp vanilla
just under 1/2 Cup hot coffee
Total recipe, 12 cupcakes
9
265
5
Per cupcake
1
22
0
INSTRUCTIONS
• 350 oven. Line a 12-cupcake pan with liners and spray liners with baking spray (the kind with flour).
• Combine dry ingredients (beet sugar through salt) and whisk to blend.
• Add liquid egg whites, almond milk, applesauce and vanilla and mix with a hand mixer for 2 minutes on medium speed.
• Stir in hot coffee. Batter will be very runny.
• Fill cupcake pan.
• Bake 35-40 minutes, until center springs back when lightly pressed.
• Let cool in pan 10 minutes, then remove to cooling racks to cool completely.
I love these cupcakes plain, but if you want a frosting that can make this closer to a complete meal:
(continued)
BIG FLAVOR, ZERO FAT
Frosting (optional)
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
7 scoops of your favorite protein powder
175
1/2 Cup date sugar
60
1 Cup nonfat Greek yogurt
23
18
1/2 tsp NY cheesecake flavor emulsion, optional
Total for frosting
198
78
Per cupcake, with frosting
17
29
0
INSTRUCTIONS
• Mix frosting ingredients and frost cupcakes!
• Notes: Plain cupcakes can be stored at room temp or refrigerated; frosted cupcakes must be refrigerated.
• If fat isn’t an issue, sprinkle with cacoa nibs, or they are amazing topped with natural nut butter.
• ENJOY!!!
50
Chocolate Raspberry
Protein Sorbet
This is one of the best frozen protein concoctions that has ever graced my
lips. I hope you can say the same. Add SF syrup or fresh herbs, to add more
yummy dimension to the flavor!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
chocolate protein powder
18
12 oz bag frozen raspberries
25
medium banana
25
Total recipe
18
50
INSTRUCTIONS
• Combine everything in a food processor and process until smooth. BIG FLAVOR, ZERO FAT
152
APPENDIX
BIG FLAVOR,
THE
RENAISSANCE
ZERO FAT
FEAST
QUICK GUIDES
W
e’ve all been there. It’s time to eat! You’re standing in your kitchen trying to
figure out how you want to spend your precious fat or carb allotment, and you
have no idea how many pecans make up a serving of fat, how many grapes you
can have with your meal, or how much a handful of raspberries is going to set you back. For
me, that’s about the time I realize my phone is upstairs so I can’t even google it. In defeat,
I’ll default to my PB Tbsp and brown rice cakes. Sad, but true! I always wanted a handy
reference to hang on my fridge that had the most common healthy fat and carb amounts by
portion size. I figured if I wanted it, there must be other people out there who could also use
it. Hope you find these helpful.
QUICK GUIDE TO HEALTHY FATS
*all nut measurements in the table below are for raw nuts
1/2 serving, *7.5 g fat
almonds, whole
11 / .5 oz / 14 g
almonds, chopped
.5 oz / 14 g
almond meal / almond flour
1/8 Cup
1/4 Cup
almond butter
1 Tbsp
2 Tbsp
avocado
1 serving, *15 g fat
22 / 1 oz / 28 g
1 oz / 28 g
1/4 avocado (~ 50g by weight)1/2 avocado (~ 100g by weight)
canola oil
1/2 Tbsp
cashews
0.625 oz / 17.5 g
cashew butter
1 Tbsp
1 Tbsp
1.25 oz / 35g
2 Tbsp
olive oil
1/2 Tbsp
1 Tbsp
peanuts
.5 oz (14 g)
1 oz (28 g)
peanut butter
1 Tbsp
pecan halves
7 / 10.5 g
2 Tbsp
14 / 21 g
pecans, chopped
1.5 Tbsp / .375 oz
3 Tbsp / .75 oz
pistachios
0.625 oz / 17.5 g
1.25 oz / 35g
walnut halves
.4 oz / 11.5 g / 6 halves
.8 oz / 23 g / 12 halves
walnuts, chopped
.4 oz / 11.5 g / 1.5 Tbsp
.8 oz / 23 g / 3 Tbsp
* grams of fat FROM healthy sources, not total weight of food - this is the number that matches your template.
BIG FLAVOR, ZERO FAT
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QUICK GUIDE TO HEALTHY CARBS
*Grams of Net Carbs (all fruit measurements in the table below are raw)
*10
*15
rice, cooked
1/4 Cup
1/3 Cup
1/2 Cup
3/4 Cup
1 Cup
whole grain pasta, cooked
1/4 Cup
1/3 Cup
1/2 Cup
3/4 Cup
1 Cup
1/3 Cup
1.25 oz
1/2 Cup
2/3 Cup
2.5 oz
1 small (60g)
90g
1 med (114g)
150 g
1 lg (180g)
1 Cup
2 med
1.5 Cups
1/3 Cup
3 oz
2/3 Cup
5 oz
6 oz
1 Cup
8 oz
1.5 Cups
1 xsmall
(2.5" dia.)
1 small
(2.75" dia.)
1 med
(3" dia.)
banana
2 oz.
1/2 Cup,
sliced
1 sm
(6" - 6.9")
blackberries
2 Cups
oats, uncooked
sweet potatoes, baked
quinoa, cooked
apple
5 oz
*20
*25
*30
*35
*40
*50
1 Cup
1 lg
(3.25" dia.)
1 med
(7" - 7.9")
1 Cup,
sliced
blueberries
1.5 Cups
2 Cups
3 Cups
cantaloupe
2 Cups,
cubes
1 sm melon
(4.25” dia.)
4 Cups,
cubes
2 med wedges
(138g)
cherries, without pits
grapefruit
1/2 Cup
1/2 fruit
(3.75" dia.)
grapes
kiwi, without skin
2/3 Cup
1 Cup
1 med/lg fruit
1 Cup
1 Cup sections, with juice
1 1/3 Cups
1 small
(2.5" dia.)
1 2/3 Cups
1 Cup, sliced
2 small
(2.5” dia.)
papaya
1 Cup cubes
1 Cup
mashed
peaches
1 xlarge
(3" dia.)
pears
pineapple
1 small
(2.5" dia.)
1 large
(2.75" dia.)
1/2 Cup cubes
1 slice
(3.5" x .75")
raspberries
1 med
(5" x 3")
1 Cup cubes
1 Cup, sliced 1.5 Cups, sliced
watermelon
1 Cup, diced
2 1/3 Cups
1 pint
2 Cups
2 Cups sections,
with juice
2 2/3 Cups
3 small
(2.5” dia.)
3 1/3 Cups
2 Cups
1 fruit
2 Cups, sliced
2 Cups
sections
1 large (5.75" x 3.25")
2 large
(2.75” dia.)
2 med
(5” x 3”)
2 xlarge
(3” dia.)
1 large (230 g) 2 Cups (slices) 2 Cups cubes
1 Cup
chunks
2 Cups
strawberries
2 Cups
1 Cup
mango
orange
1.5 Cups
2 Cups
chunks
4 Cups
3 Cups, whole 3 Cups, sliced 3 Cups, sliced
2 pints
6 Cups, whole
1 wedge
(1/16 of melon)
* grams of carbs FROM healthy sources, not total weight of food - this is the number that matches your template.
BIG FLAVOR, ZERO FAT
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Below I’ve included a couple of additional kitchen guides, based on the comments I see
most often in the RP Clients Group:
SIMPLE NUTRITION LABEL CALCULATOR
(works for any food you want to measure)
Here’s how to figure out, in 2 easy steps, how much of a healthy fat (in this example), by
weight, gives you the amount of fat you need for your meal or recipe. Use this if the serving
size, as listed on the label, isn’t quite what you need.
3 NUMBERS YOU’LL NEED TO START
1. You’ll know the grams of fat you need for your meal or recipe
A
2. Locate the grams of fat in the serving size - from the food label
B
3. Locate the number of grams (by weight) per serving - from the food label
C
2 EASY CALCULATIONS
1. Divide the number of fat grams you need by the amt of fat in the serving size.
A/B = D
D is your multiplier to use to get the portion you need for your meal or recipe.
2. Muliply D x C (your multiplier by the weight of the serving size, per the food label.)D x C = your answer
You’ve calculated the amt of grams (by weight) of that food that will give you the amt of fat you need!
Works for protein, carbs and fats - just remember that if your food has other countable macros, you’ll
need to apply your multiplier (D) to all of the macros in the food.
TIPS FOR PORTIONING RAW PROTEINS
• Before you start cooking, figure out how many portions you’re going to have based on the raw protein
amount.
• Proceed with the recipe, then divide completed dish into that number of portions.
• If you’re the only one eating the dish, and you plan to consume the entire recipe in the coming few days,
it doesn’t matter as much whether the portions are 100% equal - because it will even out over the 3 days
you’re eating it, for example.
• But if you won’t be consuming the entire recipe, and you want to be 100% sure (i.e. you’re stepping on
stage next week), you can use a scale to ensure you get an exact portion.
• Weigh the completed dish; divide by the number of servings you made, and that will give you the weight
of each equal portion.
BIG FLAVOR, ZERO FAT
vii
ACKNOWLEDGMENTS
A
t the risk of repeating myself, THANK YOU to Siemens Design for pulling yet another
cookbook together for us in awesome fashion. Mike and Nick, thank you for taking
the time to write brief forewords since I know folks always love hearing from you both.
And thank you to my expanded taste test team - Nick, Zach, Emma, Erica, Steve, Cherrie and
Gloria! I love seeing non-RPers try these recipes - and enjoy them. That’s when I know I’m
going in the right direction with the food!
And last, but certainly not least, THANK YOU for buying this cookbook. Whether this is your
first or fourth RP cookbook, I hope my creations help you as you pursue your physique and
athletic goals. That is, after all, exactly what all of us at RP are here for!
Pictured: Nick and Lori Shaw, Renaissance Periodization
BIG FLAVOR, ZERO FAT
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