Hey Reader!
In the 119th issue of The MF Kitchen, you'll slice into the details of:
- Recipes for my Beef & Broccoli Ramen Stir Fry and Protein French Toast Muffins!
- High protein, low calorie meals you’ll actually want to eat while losing body fat. Watch here!
- Making my recipes for just yourself? Read this...
- Do you recognize this famous catchphrase?
- Hundreds of your comments led to this serving surprise breakdown...
Preheat your ovens…
Weekly Recipe Roundup 🍽️
Beef & Broccoli Ramen Stir Fry
A cheaper and leaner cut of steak to make this and you would never know it!
It gets super tender and tastes GREAT.
Click below to download the recipe and make it easy yourself:
Beef & Broccoli Ramen Stir Fry.pdf
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Protein French Toast Muffins
Only 74 calories for each and 9g of protein!
The recipe makes 10 muffins and you could meal prep these with ease for quick breakfasts.
Click below to download the recipe and make it easy yourself:
Protein French Toast Muffins.pdf
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Recipe Recreations Of The Week 🤌
The PizzaDilla 🍕
Macros for the WHOLE Pint w/Fruity Pebble Mix-Ins:
365 Cals, 43g Carbs, 5g Fat, 37g Protein
Here's the link for the PDF again:
👉 Fruity Pebble Cereal Milk Protein Ice Cream.pdf
This Week’s Flavor 🎥
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7 Ground Beef Recipes With Pro Tips for Each!
You'll get an in-depth video on how to make each recipe (plus, pro tips to ensure it turns out 🤌).
Here's the video and recipes.
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Zach's Beats 🎧
One FAQ ❓
Question of the Week:
"Okay zach this is kind of embarrassing but I throw away soooo much food. I'll buy fresh chicken and vegetables with good intentions and then half of it goes bad before I use it. I want to cook more but it feels like I'm just wasting money when it's only me eating."
Answer: First of all, not embarrassing at all!
More people deal with this than you think.
Here's what's actually going on though.
You're not bad at cooking and you're not bad at planning.
You're just buying like you're feeding a family when it's just you.
And most my recipes are written for 2-3 people so it makes sense that you end up with way more food than you know what to do with.
Here's how I'd fix it:
1.) Freeze it before you hate it.
When you make a big batch of something, don't put all six servings in the fridge.
Put two in the fridge and freeze the rest immediately.
Now instead of eating the same meal 6 days in a row until you want to throw it out the window, you've got ready-made meals in the freezer for a night when you don't feel like cooking.
Future you will be very grateful lol.
2.) Buy versatile ingredients, not recipe-specific ones.
If you're buying a weird sauce and a random vegetable for ONE recipe, yeah, the leftovers are going to rot.
Instead, stick with staples you can use across multiple meals.
Chicken, ground beef, rice, eggs, tortillas, peppers, onions.
These go with everything so nothing sits there waiting to die in the back of your fridge.
3.) Use your freezer for fresh stuff too.
Chicken about to expire? Freeze it.
Bought too many vegetables? Most of them freeze fine.
Your freezer is the most underrated tool in your kitchen and most people only use it for ice cream.
You just need a system so nothing goes to waste!
You can totally make the recipes for yourself (heck, I do lol).
And one final tip...
Decrease the serving size and make less.
Most of my recipes work just fine if you halve all the ingredients!
So that always works.
And if you need help changing serving sizes, the FDL App has all my recipes and a feature that allows you to adjust the serving size.
You can check it out here.
Weird Food Fact 🤓
When you think of “Chicken Noodle Soup,” what company do you think of?
Well first off, before I even think of a company, I think of the only time I ate chicken noodle soup was when I was sick.
And I remember eating it and thinking, “damn, that's a lot of soup but not a lot of noodles or chicken” lol.
But anyways, the company we think of is Campbell's Soup.
Their catch phrase of “Mmm mmm good.”
But how the hell has Campbell’s Soup been slinging the hot stuff for over 150 years?
How did one brand with a really dated label (and honestly a pretty boring product) stay relevant for that long?
It started in 1869 with Joseph Campbell at the ripe age of 52.
He was a fruit wholesaler and went into business with Abraham Anderson who owned a canning company.
They created their first product which was called, “Canned Beefsteak Tomatoes.”
MMM MMM GOOD lol.
That name doesn't give a great visual.
From 1869-1898 just a bunch internal BS with the founders.
But in 1898, the nephew of a new business partner came up with a brilliant idea that changed everything for Campbell's.
Condensed milk was created in 1853.
It's basically milk without the water so it can be in a smaller can.
So they created the first-ever condensed soup.
Why this was revolutionary to figure out for Campbell's was that they were having issues with their canned tomato soup having to be in such a huge can to make room for all the water.
The only customer they had for these big ass cans were restaurants.
They wanted to get into the homes.
And they did that with these now 10oz cans.
Fun fact, in that same year of 1898, Campbell’s changed their brand colors to their now infamous red and white after going to a Cornell vs Penn State football in Philadelphia.
They fell in love with the Cornell uniforms and decided to make the change from their original orange and black branding.
Just 2 years after creating the first-ever canned condensed soup, they received a gold medal for excellence from the Paris Exposition.
The same medal you see on the front of every can to this day.
This is kind of a boring story from then till now of them just becoming a monopoly on the soup market lol.
From buying other companies.
To dominating radio ads, TV ads, etc.
But one other fun fact before I wrap up that I bet you didn’t know...
Chicken Noodle Soup Or Noodle with Chicken Soup?
It was supposed to be “Noodle with Chicken Soup” lol.
But in 1934 during their first ever big-time radio ad about this new product, the radio host accidentally called it “Chicken Noodle Soup.”
The heads of the company were freaking out about the mistake and wanted him to remedy the mistake in a future show.
But sales skyrocketed after the mistake of the name and so that mistake of a name became the real name.
And for the better haha. “Noodle with chicken soup” is awful 🤣
Serving Surprise 😮
In the last YouTube video (the grocery haul), I showed one of my most underrated ingredients in my entire kitchen…
And I got hundreds of comments about it.
Not because of what it is, but because of how I use it.
People saying they’ve never thought about it, and that it’s actually genius.
So I figured I’d break it down here so everyone can use it the same way I do.
Because this is one of the easiest ways to instantly make your food taste better.
Chicken/beef bone broth.
I use this for a few things that completely change how your food turns out:
For cooking lean ground beef:
If you’re cooking it dry or adding water…
That's exactly why it ends up bland and dry.
Add bone broth instead.
It soaks into the meat, keeps it juicy, and actually gives it flavor.
Not “I’m eating this because I have to” flavor.
Without this your lean ground beef turns out dry every time.
For reheating protein (this is the big one):
This is what everyone was commenting about.
Take your leftovers. Add a little bone broth. Heat it up.
Your food doesn’t taste like leftovers anymore.
It tastes fresh!
I cannot tell you how much food waste this has saved me.
Because now I actually want to eat what I cooked the next day.
This is the one I use:
Kettle & Fire bone broth.
(and they hooked you guys up with 20% off when you use the code "FDL20" on this link (this is an affiliate link FYI))
It’s made from grass-fed bones and has about 19g of protein per serving.
So you’re also adding protein without even trying!
I used it in one of the recipes in this week’s video.
👉 Watch it here
If you want to try it:
👉 Click here and use code FDL20 for 20% off
Once your food actually tastes good…
Everything else gets easier 😎
I had a thought recently that has kinda changed the way I've been viewing my life.
I think it might be useful for you to hear as well.
"What do I enjoy that I wish I did more of?"
A simple question for sure. But it's something I don't think many people ask themselves.
For me? It's experimenting.
And that's why I sold my gym in 2017.
I realized that my true love wasn't the gym but experimenting with recipes instead.
I love the process and the pure joy when the recipe turns out great.
Which definitely didn't happen often in the beginning lol.
I took a risk that I knew would make me happier and the success followed because I was happier.
I know this is a "ah no shit Zach of course I'd do that if it were that easy..." point but it's true!
It doesn't have to be you quitting your job. Just a simple mindset shift to make small decisions towards taking more time to experiment with things that make you happy.
It might add up to more than you could have ever imagined (take my story for example).
Hope you can double down on something you enjoy as well.
Your happiness will thank you.
Much love and HAPPY cooking,
Zach