Hey Reader!

In the 53rd issue of The MF Kitchen, you'll slice into the details of:

• Recipes for my Roasted Red Pepper Pasta Salad and Air Fryer OREO Protein Cheesecakes!
• The scientific truth behind the '5-second rule'...
• You REALLY shouldn't worry about eating too much on Christmas (here's why)...
• But if you did eat a lot, how much would you need to eat to gain 1lb?

Preheat your ovens…

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Weekly Recipe Roundup 🍽️

Roasted Red Pepper Pasta Salad If you are looking for an easy meal prep pasta salad recipe for the week, this is a must-try! This makes 4 big servings 🙌🏻 Click below to download the recipe and make it easy yourself: ​​​Roasted Red Pepper Pasta Salad.pdf​

Air Fryer OREO Protein Cheesecakes Today I am showing you how to make an OREO Protein Cheesecake in only 17 minutes in your air fryer! Only 367 calories with 53g protein! ​​Click below to download the recipe and make it easy yourself: ​​​Air Fryer OREO Protein Cheesecakes.pdf​

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Recipe Recreations Of The Week 🤌

If you are looking for a dessert idea for the Christmas parties! These Biscoff Mini Protein Cheesecakes will be a HIT for sure!

Macros for each Cheesecake:​
74 Cals, 6g Carbs, 2g Fat, 8g Protein

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

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Zach's Beats 🎧

What I’ll be bumping during my workouts from now till Christmas! ​Christmas Trap Mix 2024​

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Weird Food Fact 🤓

Alright, we’ve all done it.

You drop a fry (or something even better, like a cookie), and before you can even think, your brain goes:

“Five-second rule!”

Then you swoop in, grab it off the floor, check for a hair or dirt and hope no one saw you.

But let’s say it looks clean and was under 5 seconds!

Here’s the real question…

Does the five-second rule actually keep you safe?

Or are we just convincing ourselves because we don’t want that delicious fry to go to waste?

No macros left behind 😎

The researchers at Rutgers University tested this exact scenario.

They dropped foods like bread, watermelon, and gummy candy onto different surfaces (tile, wood, carpet) and left them there for 1, 5, 30, and 300 seconds.

Spoiler alert: Bacteria doesn’t own a stopwatch.

The second your food touches the ground, it can pick up bacteria.

BUT… it also depends on:

• The surface. Carpet is actually “safer” than tile (who would’ve thought?).
• The type of food. Watermelon? Soaks up germs like a sponge. Gummy bears? Not as risky.
• Time on the floor. Longer = worse, but even 1 second isn’t totally risk-free.

So, does this mean the five-second rule is completely bogus?

Not exactly.

The truth is, most floors aren’t that dirty.

And unless you dropped your food in a gas station bathroom, odds are you’ll survive.

But if you’re still worried? Maybe just let that fry go and grab another one.

Lol nahhhh, no macros left behind!

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One FAQ ❓

Answer: The Christmas countdown has begun.

We are officially 3 days away!

And in case you didn’t know this fun fact...

But let’s stick with 2024 Christmas.

And how for those of us who have body composition goals, Christmas is a blessing and a curse.

We love the time with our families and the memories it will create!

But we do not like the mind fu*k of having to navigate ALL the food temptations.

“Damn, I’m going to mess this up yet AGAIN. Overeat, gain a ton of weight, and undo all my progress. Why am I like this? Why do I do this every single time?

Let me stop you right there...

It’s not true. Not even close.

The truth is, most of what we perceive as “damage” after a big holiday meal is just temporary water retention, maybe some extra sodium bloat, and food volume.

Here’s the math that really matters:

There are 3,500 calories in a pound of body fat.

That means you’d need to eat 3,500 calories above your maintenance to gain one pound of fat.

Let’s say your maintenance is 2,500 calories/day. You’d need to eat 6,000 calories in a single day just to gain one pound of fat.

Do you know what 6,000 calories of Christmas dinner looks like?

• 5.4 pounds of ham.
• 24 cups of mashed potatoes.
• Or 80 Christmas cookies.

Sh*t let’s say you did absolutely MOW down some food on Christmas!

First off, the chances of you actually eating 6000 calories in a meal or two is HIGHLY unlikely.

If you did, that’s impressive as hell!

And let’s say you did!

Your hunger will be downregulated for the next few days for sure.

Your body self-regulates (you’ll naturally eat less afterward because you’re still full or just not feeling it).

So, what’s the takeaway?

I’m not here to tell you to go all-in on eating everything in sight (although, hey, like we talked about, pretty impressive if you did lol).

But I am here to say this:

Christmas is about more than food.

It’s about memories, connection, and joy.

Those are things that last a lifetime.

One day of eating more than usual?

That’s gone in a week when you’re back to your routine.

Body fat is temporary. Memories are forever.

So, give yourself permission to enjoy this time.

You’ve worked hard all year. Don’t let one day of indulgence steal the joy of your progress or the holiday itself.

We’re playing the long game.

Don’t overestimate one day and underestimate the other 364.

And if you do want a few practical tips to help navigate the day while still enjoying yourself, I’ve got your back:

1. Be careful of starving yourself prior to Christmas dinner. You ravenous going into this is not a recipe for success 😅
2. Take a small plate instead of a big one. You can always go back for seconds.
3. Start with protein when building your plate (it’ll help you feel full faster).
4. Minimum Effective Dose. Tackle food fomo with just enough of each dish to tackle that craving. And get more if you want it!
5. Keep drinking water. Dehydration can feel like hunger. Yes, diet sodas count too!
6. Eat slowly and savor every bite!
7. Don’t let perfect get in the way of good enough! This is just one day. Do your best and make memories ❤️

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Serving Surprise 😮

What Does 6,000 Calories of Christmas Day Food Actually Look Like?

Let’s continue with the theme from the FAQ section!

Here’s the list of how much you’d have to eat of 15 of the most Christmas Dinner menu items:

1. Honey-Baked Ham

• 1oz serving (28g): ~70 calories, 0g carbs, 3g fat, 7g protein
• 6,000 calories worth: 5.4 pounds

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2. Roast Turkey (with skin)

• 1oz serving (28g): ~70 calories, 0g carbs, 2g fat, 9g protein
• 6,000 calories worth: 5.4 pounds

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3. Mashed Potatoes (with butter and cream)

• 1 cup (200g): ~250 calories, 35g carbs, 10g fat, 4g protein
• 6,000 calories worth: 24 cups (12 pounds)

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4. Christmas Cookies

• 1 cookie (average): ~75 calories, 10g carbs, 3g fat, 1g protein
• 6,000 calories worth: 80 cookies

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5. Stuffing/Dressing

• 1 cup (150g): ~350 calories, 45g carbs, 15g fat, 5g protein
• 6,000 calories worth: 17 cups (6.8 pounds)

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6. Eggnog (with full-fat milk and cream)

• 1 cup (240ml): ~350 calories, 40g carbs, 19g fat, 10g protein
• 6,000 calories worth: 17 cups (8.5 pounds)

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7. Pumpkin Pie

• 1 slice (1/8 of a 9-inch pie): ~320 calories, 40g carbs, 14g fat, 5g protein
• 6,000 calories worth: 19 slices

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8. Cheese Platter (Cheddar)

• 1oz serving (28g): ~110 calories, 0g carbs, 9g fat, 7g protein
• 6,000 calories worth: 3.4 pounds

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9. Pigs in a Blanket

• 1 piece (mini hotdog + dough): ~70 calories, 4g carbs, 5g fat, 2g protein
• 6,000 calories worth: 85 pieces

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10. Gingerbread Men

• 1 cookie: ~120 calories, 20g carbs, 5g fat, 2g protein
• 6,000 calories worth: 50 cookies

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11. Deviled Eggs

• 1 half-egg: ~65 calories, 0g carbs, 5g fat, 3g protein
• 6,000 calories worth: 92 halves (46 eggs)

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12. Yule Log Cake

• 1 slice: ~400 calories, 50g carbs, 18g fat, 5g protein
• 6,000 calories worth: 15 slices

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13. Hot Chocolate (with whipped cream)

• 1 cup (240ml): ~250 calories, 30g carbs, 10g fat, 5g protein
• 6,000 calories worth: 24 cups (12 pounds)

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14. Fruitcake

• 1 slice (1/10 of a loaf): ~330 calories, 45g carbs, 12g fat, 3g protein
• 6,000 calories worth: 18 slices

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15. Cranberry Sauce

• 1/4 cup (62g): ~110 calories, 28g carbs, 0g fat, 0g protein
• 6,000 calories worth: 13.6 cups (5.1 pounds)

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Want to wish you a Merry Christmas and Happy Holidays!!

And remind you that you are doing better than you think you are.

We can be the biggest a*s holes to ourselves.

So don’t forget to be kind to yourself!

And remember that one day doesn’t compound.

2025 is going to be your year. Calling it now!

Talk soon and Merry Christmas 🎄

Your friend,
​Zach

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P.S. I hope this didn’t happen to you 😭

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