Hey Reader!

In the 139th issue of The MF Kitchen, you'll slice into the details of:

• Recipes for my Italian Grinder Sandwiches and Oreo Protein Cheesecake Frosting!
• Here's what I eat every day...
• The real reason behind restaurants giving you bread before your meal...
• The best Oreos for fat loss (yes, there is a winner here)...

Preheat your ovens…

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Weekly Recipe Roundup 🍽️

The Italian Grinder Sandwiches A simple yet delicious sandwich that’s only 350 cals with 35g protein! Click below to download the recipe and make it easy yourself: ​The Italian Grinder Sandwiches.pdf​

Oreo Protein Cheesecake Frosting The Fruity Pebble version of this recipe went crazy viral so here’s the much requested OREO flavor! A 2 minute high protein dessert meal prep recipe to keep you on track! ​​Click below to download the recipe and make it easy yourself:​ ​Oreo Protein Cheesecake Frosting.pdf​

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Recipe Recreation Of The Week 🤌

🔥 58 Cal Buffalo Chicken Dip Pinwheels

Macros per Pinwheel:​
58 Cals, 4.5g Carbs 1.25g Fat, 7.5g Protein

Here's the recipe and video:​
👉 ​​https://www.instagram.com/p/DXKNoXHEW4K/​

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This Week's Flavor 🎥

😮‍💨 637 Cal One Pan High Protein Hamburger Helper Hamburger Helper nostalgia but actually high protein and low calorie! The perfect meal prep to add to the rotation all made in one pan! One of my most recreated recipes as of late! ​Here's the recipe and video.​

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Zach's Beats 🎧

​FEELINS - Fasion​

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One FAQ ❓

Answer: This is a question I get a lot.

I totally get it.

Everything I make tends to look and taste like you are “cheating” on your diet.

The paradox with all my recipes is that the standard is delicious and macro-friendly.

And we tend to associate boring/restrictive/hard with a diet working.

So eating the foods you love, having them fit your macros with ease, and losing body fat along the way feels like cheating.

Eating pizzas, ice cream, burgers, fries, cookies, brownies, etc on a daily basis.

But here’s the kicker...

Normally eating like this would absolutely destroy your health and fat loss goals.

But we are recreating them with a macro makeover.

They are now 1/3rd of the calories with at least double the protein thus allowing us to eat a lot of it while also hitting our macros.

I just wanted to cover that in more detail before covering if I ever eat “boring” lol.

YES, I do LOVE to eat boring!

But it’s not really that boring.

Here's what I eat usually:

• For breakfast I eat a protein cookie dough/brownie batter variation with fruit and cereal on top.
• I eat fries every single day for lunch as my main carb source and vary my protein source in the form of chicken tenders, burgers, etc.
• I eat a big burrito bowl variation with tons of veggies every single night for my dinner. I vary the sauce all the time (aka any of my homemade low-calorie sauces).
• I eat a pint of protein ice cream a couple of times per week when I am craving it!

And all through that normal style of eating for me, I am constantly R&D’ing new recipes every single day.

That gives me a ton of variety as well.

So I do crave simple a lot of the time because I already have to think about food 24/7 with what I do for a living!

My point is, I feel like I eat boring most days but my boring might be extravagant for others.

And if you CAN eat boring every single day, DO IT!

That’s an incredible asset to have.

And when you do have cravings, just know that I am almost positive I have an easy recipe to tackle that craving while still hitting those macros!

Hope that makes sense!

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Weird Food Fact 🤓

You get to a restaurant and you're STARVING.

Your mouth is watering as you look through the menu...

Soon enough, the waiter asks if you'd like some bread for the table and you can't say yes fast enough.

Has anybody ever said no 😆

A few minutes later, warm bread arrives, and you couldn't be happier.

But have you ever wondered why restaurants give you bread?

You might think it’s just hospitality, but there’s a sneaky little secret behind it…

You see, bread is incredibly cheap for restaurants to make/buy.

But more importantly, it’s a genius distraction.

Keeping your hunger at bay so you don’t notice how long your meal is actually taking to arrive.

Because let’s be honest, when we walk into a restaurant hungry, every minute waiting for food feels like an eternity.

Those warm, buttery rolls (or crispy breadsticks) calm your inner hangry monster.

This buys the kitchen extra time and the servers some breathing room.

But there’s another sneaky twist...

Bread’s carbs and salt actually stimulate your appetite just enough to make you hungrier and order more food.

You’re satisfied at first (sure), but by the time the main meal hits, you’re somehow ready to eat even more.

And if you're ever debating whether or not to eat the bread because of the calories and carbs that come with it, remember:

You're better off being a little less perfect if it means you're happier.

One roll will not throw off the whole day.

Enjoy it!

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Serving Surprise 😮

I think it’s pretty obvious I love OREOs lol.

But unfortunately, they are super dense in calories.

So I wanted to compare three different size OREOs to see which one gives the most volume for the calories.

Here’s the lineup:

So what I wanted to do was compare 140 calories of each since that’s usually the amount I use for toppings.

• 9 OREO Minis
• 4 OREO Thins
• 2.65 Regular OREOs

As a topping, my goat is the OREO Thins since they crumble up really well.

But these OREO Minis are a great option too.

And if you want to eat A LOT of OREOs for not A LOT of calories, I made the perfect video for you.

​Click here to watch it.​

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Another great newsletter in the books!

Thanks for reading 🫶

Much love and happy cooking,
​Zach