Hey Reader!

In the 75th issue of The MF Kitchen, you'll slice into the details of:

• Recipes for my Air Fryer Personal Pan Pizza and Protein Reese’s Peanut Butter Cups!
• Want some game day recipes? Here are 25!​
• Popular snack has skyrocketed in price by 3,845%...
• If you're not making progress on your weight loss goals, read this...
• Macro friendly coffee is a thing (here's how you order it)...

Preheat your ovens…

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Weekly Recipe Roundup 🍽️

Air Fryer Personal Pan Pizza Sometimes I want pizza but don’t feel like preheating the oven. So I made a personal pan pizza that you can make in your air fryer that is only 405 calories with 35g protein! Click below to download the recipe and make it easy yourself: ​​​Air Fryer Personal Pan Pizza.pdf​

Protein Reese’s Peanut Butter Cups Did you know you can make Reese’s PB Cups at home for less calories and more protein? AND they are insanely easy to make and meal prep! ​​Click below to download the recipe and make it easy yourself: ​​​Protein Reese’s Peanut Butter Cups.pdf​

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Recipe Recreations Of The Week 🤌

🍔 ½ lb Double Cheeseburgers

Macros for each WHOLE Double Cheeseburger:
​425 Cals, 20g Carbs, 13g Fat, 57g Protein

Here's the recipe:
👉 https://www.instagram.com/p/C7j1YB8shLq/​

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Zach's Beats 🎧

Some nostalgia on this beautiful Sunday ​Swing, Swing - All American Rejects​

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This Week’s Flavor 🎥

NBA Playoffs? NHL Playoffs? Memorial Day? Here are 25 low calorie game day/holiday recipes that taste like cheat meals. ​Click here to watch the video.​

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Weird Food Fact 🤓

If you've been reading my emails for a while, you know that popcorn is one of my go-to snacks.

Low calorie. High volume. And still very tasty.

But I went to the movies the other day and thought to myself...

How did popcorn become the snack of movie theaters everywhere?

So I did some digging.

And it turns out, it was purely accidental.

Back in the early 1900s, popcorn was a street-food staple because it was cheap, easy, and smelled amazing.

But fancy theaters didn't want messy popcorn crumbs ruining their velvet seats.

They even banned it!

Then the Great Depression hit and theaters needed a quick way to boost profits.

So they swallowed their pride and started pushing popcorn as much as possible.

And they made a killing with it.

But something I think we can both agree on is the fact that it is REALLY expensive at movie theaters.

To the point where I debate even buying some.

Turns out, they've just been consistently raising the price of it for almost 100 years...

I can sneak candy in, but popcorn might be a little tough 😅

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One FAQ ❓

Answer: I just want to say I appreciate you being vulnerable and sending over this question. I will do my very best to help.

I think the first place to start is not a place you’ll want me to go.

Instead of focusing on what’s wrong, let’s do the opposite.

Let’s focus on a win.

From what you told me, it seems like you have not gained any more weight so far this year.

That’s a win! You stopped the momentum of your weight going up. Be proud of yourself!

Trust me, I am an idealist at heart so celebrating small little wins like that seems like the most pointless shit ever.

BUT ever since I started adopting that mindset, the small teeny tiny wins have added up to life-changing changes in so many aspects of my life.

So now let’s get tactical...

Your goal is weight loss.

Thus you need to be in a caloric deficit (aka eating fewer calories than what you burn).

Think of your body fat as debt.

And the difference between what you burn vs what you eat is you paying off that debt.

OR adding to it if you eat over what you burn.

I am not going to give you a calorie goal. I just want you to try and hit 130g-150g protein per day.

I think that’ll take care of everything else since protein keeps you satiated.

And it’ll be hard to overeat on everything else when you think protein first with each meal.

So how will you create that deficit?

Idk about you but when I wake up each morning, I am my most optimistic/motivated.

And as the day goes on, I get fatigued and lose some of that motivation.

So starting the healthy momentum of the day (aka breakfast) by making the best decisions possible is a great start.

If you make a concession to fall off plan early in the day, then it’s only going to get worse as the day goes on.

You’ve created the momentum in the wrong direction.

Make what you do early in the day sacred (aka a non-negotiable).

Here's what that looks like in two simple steps:

1. plenty of water (hydrate before you caffeinate)
2. high-protein breakfast (think 400-500 calories with at least 35g protein)

Not a big fan of fasting (especially females) because it creates a slippery slope of hunger amongst other things.

So now after breakfast, you have positive momentum leading into lunch.

And then it’s the same mindset with lunch and dinner.

Think protein first and then fill in the gaps with carbs and fats.

Lunch is where things could get tricky.

This will take you being proactive.

Ideally you pack your own healthy lunch so you don’t have to make more decisions than you have to throughout your day.

Because as the day goes on, motivation tends to subside.

So when you pack a lunch at breakfast (when motivation is high), lunch is already accounted for.

Now for dinner.

That’s ideally where I come into play.

Making a high-protein meal for the family where you guys can all eat the same meal would be amazing.

My recipes are specialized for that (aka kiddo and hubby-approved lol).

But regardless, think protein first and then fill in the gaps with the carbs and fats.

And here’s another really important tip:

Be mindful of the “few bites” here and there of the kid's food.

It can add up big time and be the difference between you being in a caloric deficit or not.

I KNOW that’s annoying! But it’s the truth.

To summarize your game plan:

1. Protein first with each meal.
2. Act when motivation is high.
3. Breakfast as momentum for the day.
4. Be mindful of handfuls of kiddos food.

Notice I didn’t mention any exercise.

Ideally, I’d LOVE for you to hit the gym a couple of times per week or even just set a step goal of 6k steps per day.

But the nutrition is what matters most.

The exercise will come with time.

You are doing better than you think you are.

Sending you all the good vibes!

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Serving Surprise 😮

One of my best friends is a coffee genius (@themacrobarista).

I did a podcast with him a few weeks ago if you remember.​

I recently told him to surprise me with something amazing since he is the GOAT at ordering macro-friendly coffee drinks.

Here’s what he ordered:
​White Chocolate Mocha

But here’s the twist.

If you just order this normally, it’s a whopping 400 calories with over 40g of sugar.

FOR JUST A COFFEE. That’s crazyyyyyyyy.

But for this White Chocolate Mocha, he ordered me, it’s only 85 calories 😎

Here’s how to order it:

1. Ask for a GRANDE Cold Brew
2. Ask for ONE pump of white mocha
3. Ask for TWO packets of zero-calorie sweetener (I go with stevia)
4. Ask for a splash of half and half (do almond milk if you can’t do dairy)

​Alex is the man for all your ordering coffee needs, highly recommend you check him out and give him a follow!

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Before you go, just remember this:

It's way too easy to be an asshole to yourself.


We all do it. I’ve done it more times than I can count.

But if you look back on your past self, you’re probably way more forgiving than you were in the moment, right?

Try applying that same kindness now.

Try things. Learn. Be less of a jerk to yourself.
Repeat as needed.

And give it more time than you think it’ll take.
You’re doing better than you give yourself credit for.

Much love and happy cooking,
​
Zach

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