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 ovens…

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Weekly Recipe Roundup 🍽️

Pepperoni Pizza Gameday Sliders I've made this for the Super Bowl a few years now. So I wanted to give you a super easy delicious recipe to make for the playoffs 🫡 Click below to download the recipe and make it easy yourself: ​​​Pepperoni Pizza Gameday Sliders.pdf​

Protein Blueberry Scones These Blueberry Scones are perfect for any pastry lovers out there. The fresh fruit combined with the killer macros is fire 🔥 ​​Click below to download the recipe and make it easy yourself: ​​​Protein Blueberry Scones.pdf​

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Recipe Recreations Of The Week 🤌

🌮 High Protein Chalupas

Macros for each Chalupa:​
253 Cals, 16g Carbs, 7.5g Fat, 31g Protein

👉 Here's the video to get all the recipes​

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This Week’s Flavor 🎥

My favorite 500 Calorie, 60g protein fat loss lunch (with 7 different flavors!). ​Click here to get the recipes.​

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Zach's Beats 🎧

​something bout april - Bazzi​

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One FAQ ❓

Answer: Great question!

Well done on getting to a good starting point for your calories.

The bodyweight multiplied by 10 is a good method.

Not the best, but generally gets you in a general ballpark to gain some data from.

And that’s the moral of the story for using a macro calculator.

You just want a starting point that is in the 'ballpark.'

So my next question would be how long have you been stuck at that plateau?

A few days? A few weeks?

A few days is not enough data but 10+ days is enough.

So let’s say you have been stuck for 10 days...

Here's a good way to think about it:

So now to create a calorie deficit, you’d need to drop your calories by 100-200 and see how your body weight reacts.

It’s a simple minimum effective dose strategy for fat loss.

Because the goal should be to eat as many calories as possible while losing weight.

I could drop you down to 1500 calories right now and you’d most definitely lose weight.

But that’s not sustainable whatsoever.

Nor is it productive.

And what happens when you plateau at 1500 calories?

What am I going to drop you down to 1400 or even 1300?

Nope sorry not going to do that.

So my best advice is to make a small reduction of 100-200 calories and see what happens with your body weight.

I know you said you wanted to lose 20lbs in the next month or so.

I urge against that because I want this weight to stay off for you.

If you lose 10lbs this next month going into the vacation with another 10lbs coming off in the month after that, I am sure you will be happy about that!

Instead of losing 20lbs fast now and then gaining the 10lbs back because you were so calorie deprived.

Rooting for you!

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Serving Surprise 😮

High volume eating is a cheat code.

Eating a ton of food for not a ton of calories.

And there are certain foods I keep in my kitchen ALWAYS to bulk up any meal with volume.

One is Pico de Gallo.

Only 10 calories per 30g (2 Tbsp).

I usually just do store bought because I am lazy.

BUT…

There is one pico I make at home ALL the time.

It is life changing.

🔥 Spicy Elote Pico 🌽

I put this stuff on EVERYTHING.

Here’s how to make it.

Ingredients for Elote Pico:

• 1 Bag Frozen Corn (16oz)
• 100g Red Onion
• 40g Jalapeno
• 10g Cilantro
• 15g Minced Garlic
• 20g Cotija Cheese (Parmesan if you don’t have it!)
• ½ tsp Sea Salt
• ½ tsp Smoked Paprika
• ¼ tsp Garlic Powder

I put this inside of my Spicy Elote Chicken Chalupas!

Only 270 Cals, 35g Protein per Chalupa!

If you want that recipe and 6 other Chalupa recipes, check out this video!​

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A few weeks into the new year!

Sending you all the good vibes 🫡

Hope you have an amazing week, keeping that momentum going.

From my plate to yours 🍽️

Much love and happy cooking,​
Zach

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