Hey Reader!

In the 91st issue of The MF Kitchen, you'll slice into the details of:

• Recipes for my Sticky Honey Sriracha Chicken Tenders and Brownie Baked Protein Oatmeal!
• Easily make your oatmeal into a poptart with this recipe!
• The truth behind whether you do or don't need fats in your diet...
• More volume, fewer calories, more flavor, with NO extra prep time...
• Sneak peek of the big news on the way...

Preheat your ovens…

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Weekly Recipe Roundup 🍽️

Sticky Honey Sriracha Chicken Tenders Idk about you, but I LOVE me some chicken tendies and sweet heat 🍯🔥 At only 105 calories per BIG chicken tender, these are a game changer! And plus, if you just want to make some delicious and crispy chicken tenders, you can just use the base and not add the sauce! Click below to download the recipe and make it easy yourself: ​​​Sticky Honey Sriracha Chicken Tenders PDF.pdf​

Brownie Baked Protein Oatmeal Oatmeal can be boring. But if I am being honest, that just means you're making it wrong. This Brownie Baked Protein Oatmeal is a perfect example of how to turn oatmeal into a craving-crushing balanced breakfast! At only 439 calories for the WHOLE skillet with 34g of protein, it's a great recipe to have in your arsenal! ​​Click below to download the recipe and make it easy yourself: ​​​Brownie Baked Protein Oatmeal PDF.pdf​

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Recipe Recreations Of The Week 🤌

🍨 Fruity Pebble Cereal Milk Protein Ice Cream

Macros for the WHOLE Pint w/Fruity Pebbles:
​365 Cals, 43g Carbs, 5g Fat, 37g Protein

Here's the video & recipe:​
👉 https://www.instagram.com/reel/CtPP1yoNDdX/?hl=en​

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Zach's Beats 🎧

Some Jon Bellion on a Sunday is always a great move. ​Maybe IDK - Jon Bellion​

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This Week’s Flavor 🎥

Craving a Pop-Tarts but don't want the calories? Then you have GOT to try out this bad boy. Super filling and very easy to adjust to the specific calories you want. ​Click here to get the recipe.​

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One FAQ ❓

Answer: I totally get it!

If I had to pick a macros I could live without, it would be fats.

I love food volume. And fats just don't cut it.

They are a double whammy of being 9 calories per gram AND not providing much food volume for those calories either.

Me when I eat peanut butter lol:

As a quick calories per macronutrient refresher:

• Fats have 9 calories per gram
• Carbs have 4 calories per gram
• Proteins have 4 calories per gram

So that means with either protein or carbs, you get pretty much a buy one get one free.

I call this the “Publix” effect. If you have never shopped at Publix, then that will make zero sense 🤣

But the idea is you get to eat twice the amount of carbs or proteins than fats for the same amount of calories.

Here’s a visual of 300 calories of fat sources vs carb sources to paint the picture. Fats on the top row, Carbs on the bottom row.

And if you have a big appetite like me and love to eat A LOT of food, fats just don’t really help with that.

“So Zach, what you are saying is to tell the fats to kick rocks and just eat only protein and carbs?”

It might seem like this but no haha.

Fats aren’t just extra calories.

They’re like the unsung heroes that keep things running behind the scenes.

When I think of unsung heroes, I think of what Shrek did for movie vibes/soundtracks.

So what are fats essential for?

Hormone production, supporting brain health, and keeping things like skin and cell function in check without overdoing it.

That’s a lot of important sh*t.

For both men and women, a good baseline is usually around 25% of your total daily calories.

This is enough to optimally run all the functions I mentioned above.

To break it down further, aim for about:

• 45-70 grams of fat per day for most women
• 60-90 grams of fat per day for most men

Of course, everyone’s needs vary based on factors like age, activity, and individual health goals.

So think of this range as a flexible framework.

Here are a few fat sources you can try out to fill that quota:

• Avocados (my favorite)
• Nuts (almonds, walnuts, pistachios)
• Seeds (chia, flax, hemp)
• Olive Oil, Avocado Oil, Coconut Oil
• Fatty Fish (salmon, sardines, trout)
• 90/10, 85/15 Lean Ground Beef
• Steak
• Chicken Thighs instead of Chicken Breast
• Coconut Flakes
• Whole Eggs
• Full Fat Greek Yogurt, Full Fat Cottage Cheese
• Dark Chocolate
• Nut Butters (peanut, almond, cashew)

You don’t need to overload on fats, but don’t skimp too much either.

Find a sweet spot where you’re getting the benefits without sacrificing your other macros.

Bottom line: keep some fats in the mix, and your body will thank you for it in MANY ways!

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Serving Surprise 😮

Here’s how you can add a TON more volume to your meals with zero extra prep time.

Ohhh and a TON more flavor as well!

Ohhhhh and with very few extra calories!

This lineup right here:

They all range between 5-20 calories per serving.

Highly recommend giving these a go and seeing how you can incorporate them into your meals.

I love making my random plate of deliciousness which is a monster plate of food for only 650 calories and 61g protein.

Moral of the story, pickled veggies are slept on as a macro-friendly and delicious way to bulk up a meal!

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You might not know this but...

For the past 4 years, I've had an app.

An app that you can access all my recipes from.

Save your favorite recipes.

Calculate your macros.

And access the books.

But...

I've never really talked about it.

And to be 100% honest, it's because I wasn't completely proud of it.

It was always kinda ugly lol.

And there always seemed to be some kind of problem with it.

So I decided to hire a team to rebuild ALL of it from the ground up.

To make it faster, smoother, and look better than ever.

And my goodness did they deliver.

But i don't want to just show off the app, but celebrate its rebirth haha.

So tomorrow, you'll be one of the first people to get access to it.

But not for the regular $399 lifetime price tag (it comes with all my recipes!).

Nope! Not even half that.

I'll tell (and show) you more tomorrow.

Until then!

Much love and happy cooking,
​Zach

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