I’ve spent the last 12 years showing you the how, now I want to teach you the why. Learn more about macro-friendly cooking, get recipes not seen anywhere else, and so much more when you join 141,557+ others by entering your email below!
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👨🍳 The MF Kitchen #85 - 1lb of food for 200 calories!
Published 15 days ago • 4 min read
Read Time: 4 minutes and 43 seconds
Hey Reader!
In the 85th issue of The MF Kitchen, you'll slice into the details of:
Recipes for my Chicken & Waffle Tenders and Frosted Strawberry Uncrustable Protein Pop Tarts!
Fast food make low calorie (here's one of my favorite recipes)...
Why you need salt (and why it's poorly shown by the media)...
1lb of food for just 200 calories (and perfectly crushing your cravings)...
Preheat your ovens…
Weekly Recipe Roundup 🍽️
One Savory (and kind of sweet):
Chicken & Waffle Tenders
Yes, there is a piece of chicken underneath that waffle!
These bad boys only have 105 calories and 14g protein per tender.
Question of the Week: “Hey Zach! I've never understood why you add a pinch of salt to your sweet recipes. I try to watch my sodium intake so just wanted to understand a bit more of why you add it and if it's necessary. I know you are meticulous with what ingredients you use so I know there has to be a great reason. Thank you for all that you do. Your recipes have reignited my confidence in the kitchen!”
Answer: It’s funny how salt is having its moment right now.
Not with how it’s used in recipes.
But with every company on planet Earth creating electrolyte/hydration drinks/packets.
I can’t hate because I do use them every single day BUT it’s funny to see this trend in full swing 🤣
But anyways, back to the topic at hand.
Salt really is a game-changer for sweet recipes
Why?
One very important reason:
Salt = Flavor Booster
Salt is like magic dust for your taste buds.
You add it to food, and BAM, everything just tastes better.
But why? Here’s the science-y part (but I promise it’s cool):
Salt doesn’t just make food salty; it actually enhances the other flavors in your dish.
Sweet tastes sweeter, savory tastes deeper, and spices get that extra punch.
Which is why it shows up in everything from brownies to cookies to cakes to ice cream.
It’s that little something that turns a “good” recipe into a “holy sh*t, this SLAP-A-LAPS!"
It’s like turning up the volume on your food.
Without it, everything is kinda… meh.
Salt wakes up your taste buds and makes everything come alive.
But I know what you're wondering...
Isn’t salt bad for you?
Salt’s gotten a bad rap over the years.
We’ve all heard it: “Too much salt is bad for your heart!”
Yes, if you’re throwing back salt like it’s candy or chugging soy sauce (if so you have bigger mental problems to deal with), that’s not great.
But if you’re like most of us and eating a balanced diet, salt is actually your friend,not the enemy.
Your body NEEDS sodium.
It’s essential for nerve function, muscle contractions, and maintaining proper fluid balance.
Think of it as your body’s electrical charge.
No sodium = no charge = no bueno.
So why shouldn’t you be scared of salt?
Don’t Fear the Salt Shaker!
For starters, the real villain isn’t the salt you add when cooking—it’s all that hidden sodium in processed foods and fast food.
They are SODIUM NUCLEAR BOMBS.
That’s where people go overboard.
When you cook at home, you’re in control.
You know exactly how much you’re adding, and trust me, a little bit of salt in your home-cooked meal isn’t going to derail your health goals.
Plus, if you’re sweating it out at the gym, you’re losing sodium anyways, so it all balances out.
Bottom line...
Salt makes everything taste better.
So the next time you’re cooking and you’re wondering why your food tastes kinda flat, ask yourself: did you add salt?
If not, it’s time to season like a pro and let those flavors shine.
And if you’re worried about sodium, just keep doing what you’re doing.
Eat mostly whole foods, stay hydrated, and enjoy your food without stressing over every grain of salt.
Your taste buds (and your body) will thank you.
Serving Surprise 😮
Every week, I meal prep a stash of fruit to crush cravings and make snacking effortless.
This week’s lineup:
All in, I prepped 5+ pounds of this stuff in one container.
And I eat about 1 pound per day as a high-volume snack between meals.
Macros per 1 lb (~454g):
Calories: 210–240 kcal
Carbs: 55–60g
Fiber: 8–10g
Protein: ~2.5g
Fat: <0.5g
Let that sink in.
You’re getting a full pound of food for about 200 calories.
This is a great example of why whole, minimally processed, micronutrient foods help people lose weight.
It isn’t something magical.
It’s just that they are naturally lower calorie, high volume, and really hard to overeat on.
Just basic food volume math most people never learn.
Now compare it to something like a handful of Skittles:
300 calories and 70g weight (less than ¼ lb).
So yeah, you could eat a pound of fruit or a handful of candy.
Neither is “bad,” but if you’re trying to feel full on fewer calories?
Volume wins. Every time.
With that said, something to keep in mind:
When fat loss stalls, it’s not always willpower.
Sometimes, it’s just your food being too damn dense.
This is your sign to prep a big ol’ bin of fruit this week. Your cravings will thank you.
I’ve spent the last 12 years showing you the how, now I want to teach you the why. Learn more about macro-friendly cooking, get recipes not seen anywhere else, and so much more when you join 141,557+ others by entering your email below!
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