Hey Reader!
In the 90th issue of The MF Kitchen, you'll slice into the details of:
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Recipes for my Pizza Bagels and Apple Pie Protein Ice Cream!
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Air fryer recipes to kickstart fat loss (super easy to make as well!)
- Why weight fluctuations happen (plus how you can accurately track progress)...
- New macro-friendly food exceeds my expectations!
Preheat your ovens…
Weekly Recipe Roundup 🍽️
Pizza Bagels
Nostalgia at its finest!
I grew up on bagel bites so wanted to create a super easy way to bring that nostalgia back to my life!
While not blowing the macros of course!
Click below to download the recipe and make it easy yourself:
Pizza Bagel Bites.pdf
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Apple Pie Protein Ice Cream
It’s officially that time of the year… BASIC season 💁🏻♂️
And so today we have the Apple Pie Protein Ice Cream which is DECADENT for only 285 Calories and 36g Protein for the WHOLE Pint!
Click below to download the recipe and make it easy yourself:
Apple Pie Protein Ice Cream.pdf
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Recipe Recreations Of The Week 🤌
🔥🍗 Buffalo Chicken Mac
Macros for the WHOLE Bowl:
487 Cals, 52g Carbs, 11g Fat, 45g Protein
Here's the video & recipe:
👉 https://www.instagram.com/reel/Cky8DllvVmN/
Zach's Beats 🎧
This Week’s Flavor 🎥
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Air Fryer Recipes to kickstart fat loss!
If you’re trying to keep things low-calorie and macro-friendly, these will be a perfect addition to your recipe toolkit!
Super easy to make as well.
Click here to get the recipes.
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One FAQ ❓
Question of the Week:
“I’ve been noticing that my weight fluctuates a lot day to day, and it’s stressing me out. As a female, how should I interpret these changes, and is there a better way to track my progress without getting discouraged?"
Answer: Body weight is annoying as hell.
It’s like that friend who you never know what mood they are going to be in.
It goes up when you think you’ve been eating amazing.
It goes down when you have been eating like shit.
It makes zero sense a lot of the time!
BUT after 12+ years of experience losing body fat, I have cracked the pesky body weight code.
Here’s the exact game plan:
1.) Just Weighing Yourself Doesn’t Work
Accurate body weights are the only thing that matters.
That means you are weighing yourself first thing in the morning, after going to the bathroom, before any food.
This is the most accurate way to weigh yourself.
Doesn’t have to be every day.
You are just looking for a trend.
The more data points, the better the conclusion.
But you can weigh yourself once a week if need be.
2.) Your Weight is a Liar (Sometimes)
But will always tell the truth over a long enough time horizon!
What this simply means is, your body weight on a daily basis will fluctuate big time.
But over the long haul, it will show a trend thus showing you the truth.
So here is a list of things that can and will make your weight fluctuate on the day-to-day.
3.) The Biggest Cause of Weight Fluctuations in Women…
All my ladies out there have another big thing that causes the MOST weight fluctuations… your period.
Man do I have so much damn respect for females having to deal with that every single month. You literally only get 1 normal week every month.
That’s insane.
So how the hell do you track progress as a female?
Track your weight in comparison to what phase of your cycle you are in.
If you are just weighing yourself once per week, make sure you are comparing your weight from the week of each phase of your menstrual cycle.
So let’s just say the first week of last month compared to the first week of this month since it similarly lines up each month.
4.) The Scale is Only One Small Part of the Story
Progress photos, measurements, or simply how your clothes feel?
These are the real markers of change.
Keep your focus on the big picture and trust the process!
5.) Be Kind to Yourself!
Please remember this!
We can be the biggest assholes to ourselves and say things we’d never say to anyone else.
I can promise you this 👇
You are doing better than you think you are.
It’s so hard to see it in the day-to-day, but man does it compound over time.
You got this!
Serving Surprise 😮
It’s officially Week 1 of the NFL Football season! Let’s goooooooo!
Lifelong hopeless romantic of a Jaguars Fan so pray for me 😭
But week 1 of the season means many game day tailgates or parties to attend with the most calorically dense dishes known to man haha.
So I am going to share with you a little cheat code to ensure you are not totally screwed with your food options.
The Chicken Tender + Low Cal Sauce Cheat Code.
Prep a huge batch of chicken tenders to bring with you to the party/tailgate!
Straight delicious protein you can pair with the higher calorie carbs and fat rich options.
My advice when cooking these prior is to keep in mind that they will more than likely be reheated once you get there.
So the internal temp of these when done will need to be around 155 degrees F to ensure that they don’t get dry once they are reheated.
I use a food thermometer for this. $10 off amazon and one of the best bang for your buck purchases you’ll ever make.
And by reheated, I mean that someone would just make a plate and then maybe reheat them on a sandwich or in the microwave.
But they’d still be juicy and delicious if consumed cold.
Here’s how I make them at home in my air fryer:
Step 1:
Season with a seasoning blend you love.
And most importantly, one that is neutral that most people will love.
Don’t do too spicy because most people are babies (want to use the P word lol) about spiciness 🤣
Step 2:
Air Fry on 400 Degrees F for 9 minutes.
Step 3:
Let them rest for 10-15 minutes to make sure they hold onto all the juiciness.
Then repeat this process for how many tenders you want to bring to the party!
BONUS pro tip is your sauce game.
Prepping 1-2 batches of my different super low calore sauces to have in your arsenal since most sauces are insanely high calorie.
Here are a few I recommend:
- Creamy Garlic Parmesan Sauce
- Chick-Fil-A Sauce
- Bang Bang Sauce
I have some fun things coming up for you 😁
Until then...
Go out there and make a recipe that you've been wanting to try.
Yes, you Reader!
I know you have a few saved that you still haven't made!
Get the ingredients this week and make it.
You won't regret it!
Much love and happy cooking,
Zach
P.S. Never EVER though this would come from my mouth.
I put off watching Mufasa just because I thought it’d be awful (just like the Lion King remake).
But after watching it on my flight home from Miami…
I am fighting the nostalgia of the original saying “there’s no way it’s better than the original Lion King!”
I’ll call it a tie. Am I crazy!?