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 ovens…

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Weekly Recipe Roundup 🍽️

Breakfast Burrito Salad w/Maple Buffalo Dressing Think breakfast burrito but turned into a macro friendly salad with 55g protein! Click below to download the recipe and make it easy yourself: ​​​Breakfast Burrito Salad.pdf​

Apple Pie Protein Waffle Tacos These protein waffles only have 2g of carbs PER waffle! Then I turned them into these waffle tacos for 106 calories each 😎 ​​Click below to download the recipe and make it easy yourself: ​​​Apple Pie Protein Waffle Tacos.pdf​

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Recipe Recreations Of The Week 🤌

🍔 🍟 Double Cheeseburger and Fries

Macros for each WHOLE Double Cheeseburger:​
425 Cals, 20g Carbs, 13g Fat, 57g Protein

Macros for the WHOLE Batch of Fries (½ on the plate):​
360 Cals, 72g Carbs, 4g Fat, 9g Protein

👉 Cheeseburger recipe​

👉 Fries recipe​

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Zach's Beats 🎧

Another banger gym mix ​BENZI | #BANGUERS (Volume One)​

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One FAQ ❓

Answer: I just want to say I appreciate you being vulnerable and sending over this question. I will do my very best to help.

I think the first place to start is not a place you’ll want me to go.

Instead of focusing on what’s wrong, let’s do the opposite.

Let’s focus on a win.

From what you told me, it seems like you have not gained any more weight so far this year.

That’s a win! You stopped the momentum of your weight going up. Be proud of yourself!

Trust me, I am an idealist at heart so celebrating small little wins like that seems like the most pointless shit ever.

BUT ever since I started adopting that mindset, the small teeny tiny wins have added up to life-changing changes in so many aspects of my life.

So now let’s get tactical...

Your goal is weight loss.

Thus you need to be in a caloric deficit (aka eating fewer calories than what you burn).

Think of your body fat as debt.

And the difference between what you burn vs what you eat is you paying off that debt.

OR adding to it if you eat over what you burn.

I am not going to give you a calorie goal. I just want you to try and hit 130g-150g protein per day.

I think that’ll take care of everything else since protein keeps you satiated.

And it’ll be hard to overeat on everything else when you think protein first with each meal.

So how will you create that deficit?

Idk about you but when I wake up each morning, I am my most optimistic/motivated.

And as the day goes on, I get fatigued and lose some of that motivation.

So starting the healthy momentum of the day (aka breakfast) by making the best decisions possible is a great start.

If you make a concession to fall off plan early in the day, then it’s only going to get worse as the day goes on.

You’ve created the momentum in the wrong direction.

Make what you do early in the day sacred (aka a non-negotiable).

Here's what that looks like in two simple steps:

1. plenty of water (hydrate before you caffeinate)
2. high-protein breakfast (think 400-500 calories with at least 35g protein)

Not a big fan of fasting (especially females) because it creates a slippery slope of hunger amongst other things.

So now after breakfast, you have positive momentum leading into lunch.

And then it’s the same mindset with lunch and dinner.

Think protein first and then fill in the gaps with carbs and fats.

Lunch is where things could get tricky.

This will require you to be proactive.

Ideally, you pack your own healthy lunch so you don’t have to make more decisions than you have to throughout your day.

Because as the day goes on, motivation tends to subside.

So when you pack a lunch at breakfast (when motivation is high), lunch is already accounted for.

Now for dinner.

That’s ideally where I come into play.

Making a high-protein meal for the family where you guys can all eat the same meal would be amazing.

My recipes are specialized for that (aka kiddo and hubby approved lol).

But regardless, think protein first and then fill in the gaps with the carbs and fats.

And here’s another really important tip:

Be mindful of the “few bites” here and there of the kid's food.

It can add up big time and be the difference between you being in a caloric deficit or not.

I KNOW that’s annoying! But it’s the truth.

To summarize your game plan:

1. Protein first with each meal.
2. Act when motivation is high.
3. Breakfast as momentum for the day.
4. Be mindful of handfuls of kiddos food.

Notice I didn’t mention any exercise.

Ideally, I’d LOVE for you to hit the gym a couple of times per week or even just set a step goal of 6k steps per day.

But the nutrition is what matters most.

The exercise will come with time.

You are doing better than you think you are.

Sending you all the good vibes!

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Serving Surprise 😮

There is a drawer in my kitchen that gives me endless flavor customization.

Actually, I see it more like flavor boosting.

Here’s what it looks like:

In this drawer, you will find a mix of extracts and emulsions.

Extracts are more potent (aka a little bit goes a long ways).

Emulsions (which I use more often) are more forgiving (aka you don’t have to be as careful with how much you use).

Both are zero calories.

Here are some examples of how I use them:

• ​Cake Batter in my Birthday Cake Batter Protein Ice Cream
• ​Vanilla Extract in my Protein Boston Cream Pie Donuts
• ​Butter Extract in my Protein Chocolate Chip Cookie Dough Rolls
• ​Cookie Butter Emulsion in my Protein Cheesecake Cookies
• ​Strawberry Emulsion in my Protein Strawberry Shortcake Bars
• ​Red Velvet Emulsion in my Red Velvet OREO Protein Ice Cream
• ​Caramel Emulsion in Protein Pumpkin Caramel Lava Cheesecake

Highly recommend adding these to your macro friendly ingredient tool kit!

One bottle lasts forever but it's such a cheat code for having endless flavor combinations.

I get all mine from Amazon.

They have tons of options (way more than I mentioned).

So experiment a little and let me know if you find anything good 😁

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Because it's the beginning of the year (and you're likely running rampant trying to hit your New Year's Resolutions), I want you to remember this...

Food shouldn't stress you out or control your life.

It should add to your happiness (not take away from it).

Building a healthy relationship with food takes time, so keep learning, experimenting, and finding your balance.

You got this.

Much love and happy cooking,​
Zach

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