Hey Reader!

In the 129th issue of The MF Kitchen, you'll slice into the details of:

• Recipes for my Crispy Zucchini Fries and Cocoa Pebbles Cereal Milk Protein Tiramisu!
• Every protein ice cream machine ranked! Winner picked here.​
• My take on Keto (and why your scale is lying to you)...
• The 'secret ingredient' from one of the most expensive coffees in the world...
• How to make low calorie ice cream...

Preheat your ovens…

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Weekly Recipe Roundup 🍽️

Crispy Zucchini Fries A lot of fries for not a lot of macros! Really underrated and a great fry sauce to use for other recipes. Click below to download the recipe and make it easy yourself: ​​​Crispy Zucchini Fries.pdf​

Cocoa Pebbles Cereal Milk Protein Tiramisu This Chocolate Cereal Milk Tiramisu looks indulgent, but it’s high in protein, incredibly creamy, and only has 6 ingredients! ​​Click below to download the recipe and make it easy yourself:​ ​​​Cocoa Pebbles Cereal Milk Protein Tiramisu.pdf​

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Recipe Recreations Of The Week 🤌

🍦 Biscoff Protein Ice Cream

Macros for the WHOLE Pint w/mix-ins:
​400 Cals, 35g Carbs, 12g Fat, 38g Protein

Here's the recipe and video:​
👉 ​​https://www.instagram.com/p/C0R2881uYEi/​

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This Week's Flavor 🎥

Every Protein Ice Cream Machine Ranked You want to get a protein ice cream machine but WHICH ONE do you actually get!? I break it all down in this video along with teaching how to make the perfect protein ice cream every single time no matter what machine you have. ​Here are the recipes and video.​

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Zach's Beats 🎧

​Party Life 4 - DJ Order 66​

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One FAQ ❓

Answer: I personally have never done Keto.

Not something I’ve ever had the desire to do nor have I seen anything conclusive to say it’s superior to any other calorie-controlled diet.

But let’s say Keto was a superior diet.

I still wouldn’t do it just because it wouldn’t be sustainable for me.

I love carbs.

I love a balanced macronutrient approach.

And my results are just fine with my current approach.

Plus, here’s a very very important point.

I have a feeling you and I share a common love for food (I don’t think you’d be here if you didn’t).

Keto is a diet for people who don’t love food.

It’s INCREDIBLY restricting.

Thus creating this weird relationship with food and then putting you in a “missing food” mindset that leads to a lack of control around those 'bad' foods.

Aka you are much more likely to binge eat on those foods when you do have them.

And let’s cover the “put on weight suuuuuuper fast” part.

Keto seems like magic for most when they first start because of two reasons:

1.) They were eating like shit prior aka consuming a ton of calories.

They then move to a restrictive diet like keto with limited food choices so as a by-product, they eat less.

And they are motivated or they wouldn’t have started the diet. This means they actually follow the rules (until they don’t but let’s not go there lol).

2.) Water weight.

When you first start keto, you're not only eating fewer calories but you're also eating virtually zero carbs.

So what happens is you’ll lose a ton of water weight to start thus making the scale weight go down.

“Holy shit this is magic!”

But the scale is lying.

Not about your body weight.

But about your body fat.

Here’s how:​
Carbs hold more water weight than fats.

For every gram of carbs you consume, it can hold approximately 3 to 4 grams of water.

For every gram of fats you consume, it can hold approximately 1 gram of water.

So you could lose 3-4 lbs right away but it’s just water.

Moral of the story is…

The best diet is the one that you can adhere to.

All macronutrients (protein, carbs, fats) play very important roles.

A balanced macronutrient intake I believe is best and most sustainable for long-term fat loss.

And most importantly, keeping that fat off.

Here’s a graphic I made to illustrate another way keto makes you lose weight. It’s not “Ketosis” that’s for sure.

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Weird Food Fact 🤓

You just had one of the best cups of coffee of your life.

This coffee was a gift because you'd never spend this much on a 12oz cup of coffee.

How much, you ask? $236. Insanity.

Twelve ounces of the smoothest, richest, most luxurious coffee you’ve ever tasted.

You’re sipping it, wondering what makes it so special.

The beans? The altitude? Some ultra-exclusive, hand-picked roasting method?

You get curious. You Google it.

And then you realize…

It came from cat poop.

Yup, that's Kopi Luwak. The world’s most expensive (and questionable) coffee.

Somewhere in the forests of Indonesia, a small cat-like animal called the civet roams around, snacking on only the ripest, juiciest coffee cherries.

But instead of fully digesting them, the beans ferment inside its stomach, stripping away bitterness and creating what coffee snobs describe as a smooth, caramel-like flavor.

Then the civet… ahem… "processes" the beans, nature takes its course, and eventually, some very dedicated coffee farmers come along and collect, clean, and roast these former poop nuggets into one of the most expensive coffees in the world.

Does it actually taste better?

Some say yes. Others just love the exclusivity.

But science says it’s basically the same as other high-end coffee.

So if you ever see a $100+ cup of coffee on a menu, just know:

• It might taste amazing.
• It might also have been inside a small jungle mammal very recently 😆

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Serving Surprise 😮

Every delicious ice cream starts with a base.

Some bases are extremely high calorie.

While mine is only 255 calories for a massive pint of ice cream.

This is my Basic B Vanilla Protein Ice Cream.

It also has 36g Protein.

Here’s the recipe:

• 225g Fat Free Fairlife Milk
• 225g Unsweetened Vanilla Almond Milk
• 30g Vanilla Whey/Casein Blend Protein Powder
• 8g Sugar Free/Fat Free Cheesecake Pudding Mix
• 5g Zero Cal Sweetener
• Pinch of Sea Salt

It’s incredible!

Dense full fat ice cream vibes but only 255 cals with 36g protein.

And then since the base is so low calorie, you can mix in 4 OREO Thins.

So now you have an OREO Cookies & Cream Protein Ice Cream!

Still only 397 cals for this massive pint!

And if you make protein ice cream on the regular and want to see my test 6 of the most popular protein ice cream machines, definitely check out this video!​

I found a hidden gem of a machine that isn’t a ninja creami and it's cheaper!

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The biggest lesson from today...

The best diet is the one you can actually stick to.

Not the most restrictive.

Not the trendiest.

The one that fits YOUR life.

Pick what's sustainable and the results follow.

Much love and happy cooking,
​Zach