Hey Reader!
In the 143rd issue of The MF Kitchen, you'll slice into the details of:
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Recipes for my The Perfect Salmon Burgerand S’mores Brownie!
- 4 low calorie breakfasts for fat loss here!
- This ingredient is in 259 of my recipes...
- They used to put WHAT in coca-cola?!
- INSANE macros and very easy to make...
Preheat your ovens…
Weekly Recipe Roundup 🍽️
The Perfect Salmon Burger
A BEAST of a burger with a ton of flavor.
Different from my usual recipes but worth a try for 52g of protein!
Click here for the recipe and PDF:
Perfect Salmon Burger
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S’mores Brownie
Less than 150 Cals S’mores Protein Blondies!
Yes you read that right!
Click here for the recipe and PDF:
S'mores Brownie
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Recipe Recreation Of The Week 🤌
🍕 509 Cal PizzaDilla
Macros for Each WHOLE Pizza Quesadilla (4 Slices):
509 Cals, 38g Carbs, 17g Fat, 51g Protein
Here's the recipe and video:
👉 https://www.instagram.com/reels/C2Nc8Rxua_6/
If you haven't already, join the FDL Community so you can share your own creations.
Click here to join now!
This Week's Flavor 🎥
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4 Low Calorie Breakfasts For Fat Loss (High Protein)
From crispy breakfast dippers to breakfast quesadillas, egg bites, and cinnamon roll pancakes. Each one is simple to make, packed with protein, and designed to help you stay consistent without getting bored dieting.
Here are the recipes and video.
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Zach's Beats 🎧
One FAQ ❓
Question of the Week:
"Hello the app looks great I’m getting ready to buy the groceries. Could you you tell me what seasoning / staples should I stock my pantries with that would just about be for a large portions of your recipes on hand at all times."
Answer: I won't lie, this one is a little hard to answer.
Because it depends on what kind of recipes you're planning on having!
So I worked some magic, figured out what ingredients are most used in each of my recipes, and organized them by what flavor category you would use it for.
Here they all are (with the number of recipes that ingredient is in next to it):
Savory:
- garlic powder (156)
- sea salt (147)
- black pepper (102)
- part skim mozzarella (65)
- onion powder (61)
- 96/4 lean ground beef (59)
- paprika (55)
- nutritional yeast (51)
- franks red hot buffalo sauce (43)
- chicken breast (43)
- light shredded mozzarella (43)
- 2% colby jack cheese (37)
- sriracha (36)
- turkey pepperonis (34)
- green onion (31)
Sweet:
- zero cal sweetener of your choice (253)
- coconut flour (230)
- flex vanilla whey/casein blend protein powder (114)
- mini chocolate chips (97)
- powdered pb (88)
- black cocoa powder (85)
- powdered sugar (67)
- unsweetened vanilla almond milk (67)
- sugar free/fat free white chocolate pudding mix (59)
- unsweetened apple sauce (52)
- ground cinnamon (51)
- pb party protein cookie butter powder (51)
- brownie batter protein cookie butter powder (49)
- sprinkles (48)
- sugar free/fat free cheesecake pudding mix (44)
- sugar free maple syrup (35)
- honey (33)
- almond flour (30)
Both:
- egg whites (259)
- plain non fat greek yogurt (219)
- all purpose flour (175)
- baking powder (147)
- large egg (61)
- 2% cottage cheese (57)
- baking soda (51)
- fat free cream cheese (31)
So that's the data!
But here's how I'd actually use it.
Split that list in your head into two buckets:
- shelf-stable
- fresh
That distinction matters way more than the numbers do.
Bucket 1: Stock this stuff deep and don't think about it again.
These last for months, so buying them once means you're never blocked from making a recipe.
This is your real "pantry":
- All your seasonings (garlic powder, onion powder, paprika, sea salt, black pepper)
- Flours (all purpose, coconut, almond)
- Baking powder and baking soda
- Protein powder and powdered PB
- Zero cal sweetener
- Pudding mixes
- Cocoa powder, chocolate chips, sprinkles
- Sauces (Frank's, sriracha, honey, sugar free syrup)
Notice how much of the list that covers.
Grab these once and you've knocked out most of the "wait, I don't have that" moments before they happen.
Bucket 2: Buy this per recipe, per week.
Chicken, ground beef, Greek yogurt, cottage cheese, egg whites, cheese, green onion.
These have a shelf life, so buying them "just in case" is how food ends up in the trash.
That's the whole system.
And then the actual workflow:
- Pick the recipes you want to make that week
- Build your grocery list from those
- Go get them
Your pantry already covers most of it, so your actual shopping trip ends up being pretty short (usually just the proteins and a couple of fresh things).
And the FDL App does step 2 for you.
Just add the recipes you want to your grocery list and everything populates in one place.
You can even mark your pantry staples as "already have" so they stop showing up.
One last thing, don't try to buy all of this at once.
That's a huge grocery bill and a lot of stuff you might not touch for weeks.
Just pick 3-4 recipes for your first week, buy what those need, and let your pantry build itself naturally over a month or two.
By then you'll have most of this list without ever having done one big expensive haul.
That's how I'd do it 🤝
Weird Food Fact 🤓
It's 1886 and you walk into Jacobs' Pharmacy in Atlanta with a pounding headache.
You're exhausted.
You've been working too much.
Your nerves are, as they said back then, "broken."
The pharmacist listens, nods, and hands you your prescription.
A Coke.
Not as a treat while you wait.
As the actual MEDICINE.
Because that's exactly what it was.
A pharmacist named John Pemberton created Coca-Cola as a "nerve tonic" and advertised it as a cure for headaches, fatigue, and exhaustion.
One of his early pamphlets literally called it a "valuable brain tonic."
And soda fountains at the time weren't just places to grab a drink.
They were part of the pharmacy, and people actually believed carbonated water was good for you.
So a medicinal soda made total sense.
And here's the part that makes the whole thing click...
The original formula contained extract from coca leaves.
Yes coca = cocaine in this case lol.
Plus kola nuts for caffeine.
Cocaine was legal at the time and genuinely considered therapeutic, so this wasn't viewed as shady or weird, it was just... the pharmacy.
The coca leaves were finally pulled from the formula in 1903 once people caught on to how addictive it was.
Oh, and the fact that it's a soda at all?
Complete accident.
Pemberton mixed his syrup with carbonated water by mistake while making another glass.
He liked it so much he decided to sell it as a fountain drink instead of a medicine.
In year one, they sold about nine glasses a day.
Nine. 😭
Today it's one of the most recognized products on the entire planet.
All because a guy trying to cure headaches accidentally made a soda 🤣
Serving Surprise 😮
Here’s the thing about chicken tenderloins: the macros are insane.
4oz serving = 110 calories, 0g Carbs, 1g Fat, 24g Protein.
But here’s the paradox of macro friendly food:
When the macros are that good, it’s also that easy to screw it up. Dry, rubbery, jaw workout chicken? Been there.
That’s why I keep this method in my back pocket and use it at least once per week.
Takes zero thought, zero risk of messing it up:
- Grab chicken tenderloins.
- Season with your favorite blend (I go Cajun or blackened).
- Toss them in the air fryer. Spray the tops with non-stick cooking spray.
- Air fry at 400°F for 9–10 minutes.
- Let them rest 5–10 minutes so the juices stay locked in.
That’s it.
You will be BAFFLED by how good these are 🔥
Another week down!
Grateful you put your trust in me to help sort through all the nutrition BS out there.
And also to teach the beautiful life changing ways of macro friendly cooking!
Much love and happy cooking,
Zach