Hey Reader!

In the 132nd issue of The MF Kitchen, you'll slice into the details of:

• Recipes for my Buffalo Chicken Pocket Pizza and Crispy Blueberry Pie Turnovers!
• Fat loss meal prep made easy right here!​
• The truth behind why I use a food scale instead of 'normal' measurements...
• $18m stolen overnight from the Federal Reserve!
• There is one recipe you HAVE to make (here are three variations)...

Preheat your ovens…

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Weekly Recipe Roundup 🍽️

Buffalo Chicken Pocket Pizza I took one of my most viral recipes and turned it into a pizza! This recipe is INSANE for meal prep (reheats beautifully!). Click below to download the recipe and make it easy yourself: ​​​Buffalo Chicken Pocket Pizza.pdf​

Crispy Blueberry Pie Turnovers A nostalgic low calorie snack/dessert, these blueberry pie turnovers are it! Only 74 calories per turnover! ​​Click below to download the recipe and make it easy yourself:​ ​​​Crispy Blueberry Pie Turnovers.pdf​

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Recipe Recreations Of The Week 🤌

Protein Pancakes recipe will transform your breakfast 🥞

Macros for each 10-12in Protein Pancake:
​320 Cals, 40g Carbs, 4g Fat, 31g Protein

Here's the recipe and video:​
👉 https://www.instagram.com/reel/CYr6KnyFPok/​

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This Week's Flavor 🎥

Fat Loss Meal Prep Made Easy Cook once, eat delicious food all week. In this video I’m showing you 7 of my favorite low calorie high protein meal prep meals you’ll actually want to eat while losing body fat. ​Here are the recipes and video.​

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Zach's Beats 🎧

Here are two mixes from my favorite genre: ​it was never a phase - oaq​ ​DayDreamin' 02 - DiLLZ​

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One FAQ ❓

Answer: This is one of the top questions I get asked!

So I wanted to dive much deeper into this question because it’s really REALLY important.

We have to remember our goal here…

Delicious & Macro Friendly

We are trying to have the best of both worlds.

And in order to do that, it means attention to detail.

The ingredients we use matter.

And the precise amounts of each ingredient matter.

That’s where the food scale comes into play.

The grams on the scale are precise. The imperial system (aka cups/tbsp/tsp) are not (the amounts can easily vary by 20%-50%).

And why does that matter?

Two big reasons:

1. 20%-50% more of an ingredient means more calories/macros (aka less macro friendly).
2. The food science component of the recipe can/will be thrown off (and we don’t want a cardboard-tasting dish).

When we are making a macro-friendly recipe (especially when baking), we are relying on complex interactions of ingredients to achieve a rare result.

We don’t have the luxury of the high-calorie versions of the foods we are creating (aka endless amounts of butters/oils, sugar, and flour).

So if you are using the imperial system (cups, tbsp, tsp), you run the risk of throwing off these complex interactions aka the recipe not coming out how it should.

The food scale leaves zero doubt.

And it’s actually MUCH easier to use than the imperial system anyway.

1. Add bowl to scale.
2. Tare (zero) out the scale (aka press one button on the scale to zero it out so it only accounts for ingredients being added to the scale).
3. Add your first ingredient to the scale until it reaches the grams in the recipe.
4. Press the tare button to zero it out and add the next ingredient.
5. Repeat for all your ingredients!

Soo easy and saves dishes!

With that said, if I had one takeaway for you to remember, it's that the food scale doesn’t lie.

The imperial system can and will.

We are creating the best of both worlds (aka delicious and macro-friendly).

So this rare result requires us to be precise.

A food scale is much easier to use than the metric system and makes fewer dishes.

And if you want to get the food scale I use, here’s the Amazon link (it is an affiliate link!).​

Hope that all makes sense!

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Weird Food Fact 🤓

You're in Canada...

It's midnight, snow crunching beneath boots, breath clouding the icy air.

Shadows slip into a warehouse.

But not to snatch gold bars or priceless art... but barrels upon barrels of thick, golden maple syrup.

Yep, syrup.

Back in 2012, thieves pulled off one of Canada's craziest heists ever.

Quietly siphoning off nearly 3,000 tons of pure maple syrup (valued at over $18 million) from Quebec’s strategic syrup reserve.

These syrup bandits replaced the liquid gold with water, hoping no one would notice until it was too late.

But why syrup? Turns out maple syrup is a big business in Canada (practically liquid gold).

It’s controlled, regulated, and guarded like precious metals or fine wines.

There's even a thriving underground syrup market for anyone brave (or sweet-toothed) enough to take the risk.

They even made a show about it 🤣

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Serving Surprise 😮

There is this one recipe you HAVE to make.

I've been told it's my best set of ice cream recipes...

It does require a tad bit more effort.

BUT damn is that extra work worth it!

So what recipe is this?

It’s my Cereal Milk Protein Ice Cream!

I have made so many different cereal milk flavors and it’s a life-changing realization when you make it.

Here are a few people who agree:

A whole pint for only 284 calories with 36g protein.

But one common question I get is, “How do you accurately track the cereal milk?”

So let me walk you through my process...

How to Accurately Track Cereal Milk for Your Protein Ice Cream

Since the cereal absorbs liquid and leaves behind extra calories in the milk, we need a simple but accurate way to track it.

Here’s my exact process:

Step 1: Steeping the Cereal

• Start by weighing 56g of Frosted Flakes and adding them to a bowl with 240g Fairlife Fat-Free Milk and 240g Unsweetened Vanilla Almond Milk.
• Stir it up, then refrigerate for 6-7 hours to let that cereal-infused magic happen.

Step 2: Straining the Cereal

• After steeping, strain out the soggy cereal, pressing gently to extract as much liquid as possible without forcing excess starch into the milk.
• Weigh the leftover cereal mush. This tells us how much of the original dry cereal didn’t get absorbed into the milk.

Step 3: Calculating the Tracked Macros

• The difference between the starting weight of the dry cereal (56g) and the final weight of the soggy cereal is the amount that dissolved into the milk.
• In this case, I estimated about 10g worth of Frosted Flakes’ macros made it into the milk, which is roughly 36 calories, 9g carbs, 0g fat, and 0g protein.
• Since the total milk volume dropped from 480g to 330g, I add 100g more Fairlife milk to balance it out.

Step 4: Blending & Freezing

• Once I have my final cereal milk, I mix it with the rest of the ingredients.
• I blend everything together with a milk frother, then freeze it overnight.

Step 5: Creaming it to perfection

• Once frozen, I pop it into my Ninja Creami and run the Lite Ice Cream function once. That’s all you need for ultra-smooth, creamy goodness.

Tracking cereal milk isn’t an exact science, but this method keeps it simple and macro-accurate enough without overcomplicating things.

The end result? A creamy, delicious pint of protein-packed ice cream for only 284 calories with 36g of protein.

So if you haven’t tried this yet… what cereal flavor are you making first?

1. ​Fruity Pebbles Cereal Milk Protein Ice Cream​
2. ​Cinnamon Toast Crunch Cereal Milk Protein Ice Cream​
3. ​OREO Cereal Milk Protein Ice Cream​

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If today nudged you toward anything, let it be grabbing a food scale.

It's the single easiest upgrade you can make in your kitchen.

More accurate, fewer dishes, and your recipes will actually come out the way they're supposed to.

Much love and happy cooking,
​Zach