Iโve spent the last 12 years showing you the how, now I want to teach you the why. Learn more about macro-friendly cooking, get recipes not seen anywhere else, and so much more when you join 141,557+ others by entering your email below!
Share
๐จโ๐ณ The MF Kitchen #100 - thank you! (gift inside)
Published 2 months agoย โขย 4 min read
Read Time: 4 minutes 42 seconds
Hey Reader!
In the 100th issue of The MF Kitchen, you'll slice into the details of:
Recipes for my Low Carb Everything Bagel Breakfast Sandwichand White Chocolate Pumpkin Pie Protein Muffins!
Question of the Week:โ โโ"I love the recipes, however I like to break up my meals, and sometimes the level of protein is heavy vs the other macros distributions. For some of us dealing with meal time, the 20-40 gram range for us females is ideal. I would like to see some recipes structured as such, or modifications to adjust protein amount ranges."
Answer: I def can see how this can be a challenge and I'll outline how to navigate this.
Let me first explain what my goal is for every recipe I develop.
First priority:โ โDelicious (aka as close to the โrealโ high-calorie version).
Second priority: โMacro Friendly (aka โMacro Balancedโ). I don't demonize or overly glorify any macronutrient (protein, carbs, or fats). They all have their roles. So I make my recipe so they have a balanced percentage of each so you can stay on track with hitting your macros for the day.
Third Priority: โ โEasy AF to make. If it isn't ungodly easy for me to make, then I don't put it out. I am 10+ years into this and if it's not stupid easy to me, then it's not going to be easy for you. So I dive back into how to make it a 100% success rate for you.
Ok back to the topic at hand. How to modify a recipe to help you hit your macro goals...
Most of my recipes have a distribution of 40% carbs, 35% protein, and 25% fats.
I think this ratio is great for overall health, performance, and lifestyle nutritional flexibility.
So if a recipe is too high in calories, you can scale down portion size.
If a recipe is too high in protein in a savory recipe, just lower the protein source I use.
If a recipe is too high in carbs in a savory recipe, just lower the carb source I use.
If a recipe is too high in fats in a savory recipe, just lower the fat sources I use aka using a leaner protein source is a likely solution.
For sweet recipes, the idea is similar to scaling it down (serving size) to make it lower calorie/lower protein.
But if you want the calories to be the same but with lower protein and higher carb, you can just sub out the protein powder 1:1 with all-purpose flour.
The fat content on a lot of my sweet recipes is pretty low so I don't think that's the issue.
This is a deep topic I could go a ton deeper into but this is the general game plan.
Hope this helps!
Serving Surprise ๐ฎ
I had a friend mention these recently, so i wanted to bring them back.
The product I'm salty I didn't create myself...
These are incredible. Like a perfect product.
I had an idea for this product back in 2014 when I was on a massive rice cake kick.
I would eat them savory.
I would eat them sweet.
They were a perfect low-calorie vessel of crunch and versatility!
My dating criteria back in 2015 ๐
And I always thought:
โMan, it'd be great to have these in a similar size to cereal that you could snack on. Flavor them like a cereal with tons of combination but keep them as low calorie as possible.โ
I liked to snack on dry cereal but didn't like how little the serving size was.
I thought the rice cake idea was that happy medium.
The idea came and went and I never took action on it.
BUT it's all good lol. These are incredible and are exactly what I would've wanted to create.
I found them last year and have been eating them all the time since.
21 pieces for 90 calories is insane.
I have found them at HEB and recently found them at Publix when visiting my parents in Florida.
Iโve spent the last 12 years showing you the how, now I want to teach you the why. Learn more about macro-friendly cooking, get recipes not seen anywhere else, and so much more when you join 141,557+ others by entering your email below!
Read Time: 3 minutes 24 seconds Hey Reader! In the 109th issue of The MF Kitchen, you'll slice into the details of: Recipes for my Pepperoni Pizza Gameday Sliders and Protein Blueberry Scones! My favorite 500 Calorie, 60g protein fat loss lunch (all 7 flavors here)... Want to lose 20lbs? Don't do it too fast... High volume eating is a cheat code. Here's one of my go-to recipes... Preheat your ovensโฆ Weekly Recipe Roundup ๐ฝ๏ธ One Savory: Pepperoni Pizza Gameday Sliders I've made this for the...
Read Time: 5 minutes 23 seconds Hey Reader! In the 108th issue of The MF Kitchen, you'll slice into the details of: Recipes for my Breakfast Burrito Salad w/Maple Buffalo Dressing and Apple Pie Protein Ice Cream! If you haven't lost weight this year, do this... My secret zero calorie flavor drawer I haven't shown anyone before... Preheat your ovensโฆ Weekly Recipe Roundup ๐ฝ๏ธ One Savory: Breakfast Burrito Salad w/Maple Buffalo Dressing Think breakfast burrito but turned into a macro friendly...
Read Time: 3 minutes 34 seconds Hey Reader! In the 107th issue of The MF Kitchen, you'll slice into the details of: Recipes for my Crispy Filet O Fish Sandwich and Apple Pie Protein Ice Cream! How to start eating healthy without hating your life... The protein ice cream cheat code that millions of people use... Preheat your ovensโฆ Weekly Recipe Roundup ๐ฝ๏ธ One Savory: Crispy Filet O Fish Sandwich I put my own THICC twist on the classic Filet O Fish. 49g of protein and just over 400 calories ๐...