Hey Reader!
In the 148th issue of The MF Kitchen, you'll slice into the details of:
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Recipes for my Korean Beef Bulgogi Hand Held Bao Buns and Hawaiian Roll Protein Cinnamon Rolls!
- 4 air fryer recipes to help you lose fat! All here...
- What to do when you're bored with your diet...
- Portion sizes have blown up, here's why...
- This low cal pico recipe is 🤌
Preheat your ovens…
Weekly Recipe Roundup 🍽️
Korean Beef Bulgogi Hand Held Bao Buns
Get some good steak and this recipe makes itself!
You can get the Bao Buns at any asian grocery store.
Click here for the recipe and PDF:
Korean Beef Bulgogi Hand Held Bao Buns
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Hawaiian Roll Protein Cinnamon Rolls
The easiest low calorie cinnamon rolls you’ll ever make!
Perfect for a sweet treat meal prep or for a game day party!
Click here for the recipe and PDF:
Hawaiian Roll Protein Cinnamon Rolls
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Recipe Recreation Of The Week 🤌
🧀 392 Cal Air Fryer Protein Mac & Cheese
Macros for the WHOLE Skillet:
392 Cals, 54g Carbs, 8g Fat, 26g Protein
Here's the recipe and video:
👉 https://www.instagram.com/reels/CzrPPztuhDA/
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 Air Fryer Recipes For Fat Loss (High Protein)
In this video I’m showing you 4 of my favorite ways to use your air fryer to create delicious high protein, low calorie meals you’ll actually want to eat while losing body fat.
Here are the recipes and video.
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Zach's Beats 🎧
One FAQ ❓
Question of the Week:
"I've been at this for about six weeks and I'm starting to lose steam. Nothing bad happened, I'm just bored and less excited than I was at the start. How do you push through the part where it stops feeling fun?"
Answer: First off, congrats on six weeks. Seriously.
Most people never make it far enough to get bored lol.
And I want you to hear this...
What you’re feeling isn’t a sign something’s wrong.
It’s a sign something’s working.
I'll be honest and say the excitement was never supposed to last.
At the start, everything is new.
New recipes, new habits, the scale moving, that “this time is different” energy.
That’s motivation!
And motivation is awesome for getting started.
But it’s a spark, not an engine.
It always fades for everyone.
What’s happening now is the shift from “this is exciting” to “this is just what I do.”
And honestly? That’s the goal.
Nobody gets excited about brushing their teeth. They just do it lol.
Boring means it’s becoming normal.
But if the FOOD is boring, that’s a real problem.
And there's an easy fix for that.
Around week six is usually when people have been eating the same handful of meals on repeat.
And that’s when cravings start winning.
So keep your go-to staples, but add one new recipe every week. Just one.
Something you’re genuinely excited to make.
It could be something you found on social media scrolling that week!
It gives your week something to look forward to without overhauling everything.
It's just finding a new thing to chase.
If the scale was your only scorecard, it’s going to feel slow right now.
So give yourself a different win to go after:
- Hitting your protein 6 out of 7 days
- Mastering one recipe you were intimidated by
- Getting stronger at the gym
- Noticing your clothes fitting differently
Small wins keep things feeling like progress, even when the scale is taking its time.
Look back at where you started.
Six weeks ago, you probably didn’t know how to hit your protein, what a good portion looked like, or how to make “healthy” food actually taste good.
Now you do!
That’s a lot of growth for six weeks.
It just doesn’t feel like it because you’re living it every day.
The bottom line is...
You don’t need to feel excited to keep going.
You just need to keep showing up on the days it feels a little boring.
That’s honestly where the real results come from.
And perspective on your current situation helps.
You're not always going to be in a calorie deficit.
The food might remain the same, but you'll be able to eat more of it.
View this as a sprint that builds lifelong habits.
Because that's truly what it is.
Weird Food Fact 🤓
It’s the 1960s and you’re at the movie theater in Chicago.
You buy a bag of popcorn and a soda.
You finish the popcorn halfway through the movie and you’re still kind of hungry.
Or let's be honest... before the movie starts 🤣
But you don’t go back for a second bag.
Why? Because walking back to the counter for MORE popcorn feels a little… gluttonous.
People might look at you.
And more importantly... you might miss the movie!
A theater manager named David Wallerstein noticed this exact thing.
He tried everything to sell more popcorn:
- deals
- discounts
- buy one get one
Nothing worked.
People just wouldn’t buy a second bag.
So he tried something different.
He made ONE bag... but bigger.
And sales took off.
People were happy to buy a giant bucket, as long as it was “one” serving.
Nobody felt greedy, they were just getting the large.
A few years later, Wallerstein was at McDonald’s, pitching the same idea.
But they weren't buying it.
Their take was that if people want more fries, they’ll just buy two bags.
Wallerstein tried to tell them that wasn't the case.
And eventually, they gave in.
In 1972, McDonald’s rolled out large fries.
And the “bigger is better” era was off and running.
Here’s what that looks like over time:
- In the 1950s, a standard bottle of Coke was 6.5 ounces. Today the standard bottle is 20 ounces (roughly 3x).
- McDonald’s fries came in one size, around 2.4 ounces. Today’s large is more than double that.
And here’s the sneaky part.
Our eyes adjusted.
What looks like “a normal serving” today would’ve looked massive to your grandparents.
That’s exactly why I preach the food scale so hard. It’s not about being obsessive. It’s just that “normal” got recalibrated without anyone asking us. 😅
Serving Surprise 😮
If you’ve watched my videos, you’ve probably seen me add “a big scoop of my homemade pico” to a lot of things.
There’s a reason.
This whole container is barely over 100 calories.
The ENTIRE thing.
And it makes basically any savory meal taste better.
Fresh, bright, a little spicy, a little tangy.
It’s volume and flavor for almost nothing.
Here’s where I use it:
- Breakfast burritos
- Tacos, chalupas, and quesadillas
- On top of chicken, steak, or salmon
- Rice bowls and burrito bowls
- On a burger instead of plain tomato
Basically, if it’s savory, pico probably belongs on it.
My go to low cal pico recipe:
Mix it all together and let it sit in the fridge for at least 15-20 minutes so the flavors can come together.
I will say that the tomatoes release a lot of liquid as it sits.
Just drain a little off before you use it so your tacos don’t get soggy.
I even cut the watery middles out of the tomatoes to minimize it!
It keeps in the fridge for about 4-5 days!
That’s all for this week.
Between supersized portions and weekend talks, the theme is pretty clear.
Most of the extra calories sneak in when we’re not paying attention.
You don’t have to be perfect.
Just be a little more aware.
That alone changes a LOT.
Much love and happy cooking,
Zach