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!
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๐จโ๐ณ The MF Kitchen #100 - thank you! (gift inside)
Published 5 days 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!
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