Hey Reader!

In the 136th issue of The MF Kitchen, you'll slice into the details of:

• Recipes for my High Protein Chicken, Bacon, Ranch Pinwheels and Pretzel Milk Toffee Crunch Protein Ice Cream!
• How to make any of my recipes fit your diet, goals, and more!
• Did you try this internet trend? And did it break your microwave...
• The protein ice cream cheat code that millions of people use...

Preheat your ovens…

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Weekly Recipe Roundup 🍽️

High Protein Chicken, Bacon, Ranch Pinwheels These Chicken Bacon Ranch Rolls that look like game-day food but are high protein and DELICIOUS. Click below to download the recipe and make it easy yourself: ​High Protein Chicken, Bacon, Ranch Pinwheels.pdf​

Pretzel Milk Toffee Crunch Protein Ice Cream Pretzel Milk Protein Ice Cream is a GAME CHANGER! ​​Click below to download the recipe and make it easy yourself:​ ​Pretzel Milk Toffee Crunch Protein Ice Cream.pdf​

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Recipe Recreations Of The Week 🤌

🍫🌮 OREO Ice Cream Protein Waffle Tacos

Macros for each Ice Cream Taco w/toppings:​
137 Cals, 19g Carbs, 5g Fat, 4g Protein

Here's the recipe and video:​
👉 ​​https://www.instagram.com/reels/DMvTTWysG6n/​

If you're a member of the FDL App, make sure you're in the Community we have!​

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This Week's Flavor 🎥

My best recipe yet ❤️ It was a big day for me! Thank you all for the support along the way. ​Here's the pic 🫶

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Zach's Beats 🎧

Underrated Lil Wayne banger ​Knockout - Lil Wayne​

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One FAQ ❓

Answer: Great question and I'm glad you asked, because this is a super common one and the fix is easier than you'd think.

First, let me explain how I build every recipe so the "why" makes sense.

Priority #1: Delicious.

As close to the "real" high-calorie version as I can possibly get it.

Priority #2: Macro friendly (aka macro BALANCED).

I don't demonize or glorify any macronutrient. Protein, carbs, and fats all have their roles.

So I build my recipes with a balanced percentage of each (usually around 40% carbs, 35% protein, and 25% fats).

That ratio is great for overall health, performance, and lifestyle flexibility.

Priority #3: Easy AF to make.

If it's not ungodly easy for me, I don't publish it.

14+ years in, if it's not stupid easy to me, it won't be easy for you.

Now, to your actual question...

The simplest fix: just eat less of it.

I know that sounds almost too obvious lol.

But it's genuinely the answer!

Here's why it doesn't ruin anything...

Scaling down the portion keeps the flavor 100% identical.

You're not changing a single ingredient.

You're just eating a smaller amount of the exact same food.

That recipe that makes 4 servings? Make it 6.

Now every serving is smaller, the taste is untouched, and the macros fit you.

And here's the part I really want you to hear, since you mentioned building muscle:

You can split one serving across two meals.

Your muscles don't care whether you ate 45g of protein at once or 25g at lunch and 20g at dinner.

What matters is your TOTAL protein across the day.

So if a recipe feels like too much in one sitting, eat half now and half later.

Same food, same flavor, same daily protein, just spread out in a way that actually feels good in your stomach.

That's honestly the perfect solve for what you're describing.

You're not sacrificing anything that way.

If you want to actually adjust the recipe itself:

• Too high in calories overall → scale down the portion size
• Too high in protein in a savory recipe → just use less of the protein source
• Too high in carbs in a savory recipe → use less of the carb source
• Too high in fats in a savory recipe → swap to a leaner protein source

For sweet recipes, scaling down the serving size works the same way.

But if you want to keep the calories the same while lowering the protein, you can sub out the protein powder 1:1 with all-purpose flour.

Works great and the texture holds up.

One last thing, since you mentioned muscle.

Don't be too quick to cut your protein down.

At 46 and actively trying to build muscle, protein is your best friend (it's what's actually going to help you put that muscle on and hold onto it).

If the issue is that a full serving feels like too much FOOD in one sitting, the split-it-across-two-meals approach is way better than lowering the protein itself.

You still get everything you need, it just doesn't feel like a mountain on your plate.

Hope that helps!

And let me know if you've got follow-ups I can cover in a future FAQ 🤝

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Weird Food Fact 🤓

A few years back, there was an internet trend that I personally never took part in.

Someone figured out that if you slice a grape almost in half (leaving just a tiny piece of skin connecting the two halves) and pop it into a microwave, it... well, explodes.

The microwaves bounce between the halves and build up so much energy that the grape ignites into a glowing, sparking ball of plasma.

And if you're not 100% sure what plasma is, it's the same state of matter that makes up lightning and the sun.

Pretty wild that a snack can briefly mimic the physics of a mini-star.

And please, do not try this at home.

I didn't actually test it myself, and don't want you to mess up your microwave 😅

But if you do try it... let me know how it goes...

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Serving Surprise 😮

Speaking of tackling sweets in a smarter way...

As you probably know, I'm a BIG fan of the Ninja Creami.

I just gifted one to someone last week!

The biggest reason:

Being able to eat a whole pint of ice cream for 300 calories with 40g of protein is insane.

And it's legit ice cream.

And trust me, I am an appliance snob.

I hate unnecessary shit.

This thing is worth it IF you love ice cream and want to eat it every single day while reaching your goals.

For example, this is what 350 calories of Ben & Jerry's looks like:

And it has 37g of sugar with only 6g of protein.

And then this is what 350 calories of my protein ice cream looks like:

Yes, this is a whole pint. AND it also has 40g of protein.

And because it's getting warmer out and ice cream is sounding better than ever...

I recommend checking out this video of my 19 favorite Ninja Creami recipes if you are looking for some new ideas!

And if you still need to get your own...

I recently was at Walmart and snagged this pic of a Creami for $169.

Also some good deals on eBay as well.

I've also heard people getting them from Costco for around $120.

Just keep an eye out!

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I've been talking a lot about sweet recipes recently.

And the main point I want you to remember is:

If you want to include sweet meals in your 'diet' but can't, you're not 'dieting' right.

By eating macro friendly meals, you're able to crush your cravings while hitting your goals.

Because eating macro friendly isn’t a diet.

It’s a lifestyle built on better questions.

• What do you want to eat?
• What makes you feel good?
• How can we make that happen every damn day?

Don’t compromise.

Much love and happy cooking,
​Zach