Hey Reader!
In the 92nd issue of The MF Kitchen, you'll slice into the details of:
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Recipes for my Orange Chicken Ramen and Protein Tiramisu!
- Unreleased recipes are now live here!
- How to make meal prep less of a chore and keep your taste buds JUMPIN for joy!
- My simple hunger-curbing travel hack...
Preheat your ovens…
Weekly Recipe Roundup 🍽️
Orange Chicken Ramen
After how much you guys loved the Egg Roll in a Bowl Ramen...
I had to come back with another variation.
This time the flavor bomb that is Orange Chicken Ramen!
Only 513 calories per big serving with 47g protein!
Click below to download the recipe and make it easy yourself:
Orange Chicken Ramen.pdf
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Protein Tiramisu
If you want a Tiramisu in minutes, this is the one!
Crazy practical recipe to tackle that craving.
And it’s only 173 calories with 19g protein!
Click below to download the recipe and make it easy yourself:
Protein Tiramisu.pdf
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Recipe Recreations Of The Week 🤌
🧇 Protein Waffles!
Macros per Waffle w/out Toppings:
247 Cals, 30g Carbs, 3.5g Fat, 24g Protein
Here's the video & recipe:
👉 https://www.instagram.com/reel/CZaRfHCltml/
Also available inside the NEW FDL App!
Zach's Beats 🎧
This Week’s Flavor 🎥
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Unreleased recipes are now live!
I've never released recipes before posting them on social media. But now, anybody with the FDL App can get access weeks before they release to the public.
Click here to get access.
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One FAQ ❓
Question of the Week:
“I love the idea of meal prepping, but I get bored eating the same thing every day. How do I keep it interesting?”
Answer: Meal prep can be a pain in the buttcheeks.
It can also leave you stuck eating the same meals every single day.
Makes me think of when I visit my parents.
I love them sooooo much but after a week, we all need some time apart 🤣
So today, I want to show you a delicious meal prep system I’ve created that will make meal prep less of a chore and keep your taste buds JUMPIN for joy!
The Delicious Meal Prep Guide: The 6 F’s Framework
1.) Flow: Create a Smooth Prep Process
This is going to be your standard operating procedure.
Every single time you meal prep, I want you to think of:
"What went well? What took too long? What do I want to improve on for next time?”
This is just a mindset shift that will make the other 5 F’s I am about to share much more beneficial!
But how this can also look in practicality is prepping everything in a certain order.
For example:
veggies → carbs → proteins → sauces
For sweet recipes, it could be having the dry ingredients mixed in little baggies and then only having to mix with the wet ingredients.
2.) Flexibility: Mix and Match for Variety
Think as if you were going to your perfect restaurant.
You could build whatever you wanted.
You start with the base which could be a salad, a wrap, a tortilla, rice, potatoes, etc.
I see the base as your vessel.
Then you have your protein which could be chicken, steak, salmon, eggs, shrimp, etc.
Then you have your accessories which could be your different variety of veggies and additions.
Lastly, you have your sauces/dressing.
This is how I love to do my meal prep for ultimate flexibility.
3.) Flavor: Elevate Even More Variety
This is where you can elevate the components of your mix and match or just the final meal preps you create.
You can switch it up via seasoning, marinades, and sauces.
This for me is mainly my protein sources and my sauces.
You can season and marinate your chicken a million different ways.
And you could just keep your protein the same but switch up the sauce to give it a whole new vibe.
The possibilities are truly endless!
4.) Freshness: Avoid Burnout
If you are meal prepping a lot of meals, I advise just a few times a week (if you have time) to make a meal from scratch.
This can break up the monotony of your meal prep and give your taste buds a little variety.
When doing this, I like to make 3-4 servings of this meal to incorporate into my meal prep as well so it’s not just spending that extra time on one meal.
5.) Fast: Keep Quick Recipes In Your Arsenal
I like this for when I am in a pinch with either running out of my meal prep or wanting some variety.
I usually do this for my sweet recipes like some protein cookie dough or something sweet I can make in minutes to tackle my sweet tooth.
And help hit my protein goals.
These no-bake protein dessert snack cups (Nutter Butter or Oreo) are a great example of this.
And they can be meal prepped as well.
6.) Freezer Stock: Build Your Backup Plan
This is a game changer as well because of how long frozen meal preps last!
I was eating on my Breakfast Burritos for at least a month.
Was having 1-2 per week.
And I also invested in a company called Eat Counter who is innovating on this concept by creating frozen meal prep macro-friendly meals that taste insane.
BY FAR the best I have ever tried and the macros are insane.
Definitely check them out.
7.) Freedom: Having (Nearly) Infinite Recipes to Make
This is where meal prep becomes effortless.
Because the real “hack” isn’t about having one perfect recipe, it’s about having options.
When you only have a few go-to meals, burnout hits fast.
You get bored, cravings creep in, and before you know it, you’re back in the all-or-nothing cycle.
But when you have 753+ macro-friendly recipes at your fingertips (pizzas, burgers, fries, even desserts) you never run out of choices.
You can always find something that matches your cravings, your schedule, and your goals.
That’s why I created the FDL App.
It puts all these recipes in one place, so you can just open it, search what you’re craving, and start cooking.
No more digging through PDFs or scrolling endlessly online.
👉 Click here to check out the app
The 6 F’s Recap:
- Flow: This is your system for success.
- Flexibility: Meal prep should feel like visiting your perfect restaurant.
- Flavor: This is the key to turning “boring” meal prep into a creative, delicious experience.
- Freshness: Avoid burnout by breaking up your prepped meals with scratch-made meals a few times a week.
- Fast: Have quick recipes in your arsenal for when you’re out of meal prep or need a change of pace.
- Freezer Stock: Have a frozen macro-friendly meal prep backup plan ready to go!
- Freedom: Having a bank of meals that fit your cravings, schedule, and goals.
Hope this all helped! Let me know if it did.
Serving Surprise 😮
I've been hopping around quite a bit recently.
And with travel, comes a wave of food difficulties.
Getting macros in, not eating too many calories, and most importantly, not feeling bad for when you do!
But recently, I did something that I always do when traveling and in between meals.
It's something I hadn't given much thought to until gave this tip to a friend and they told me how clutch it was.
So here's my simple hunger-curbing travel hack.
Let's give some perspective really quickly...
It was around 11:30am. I was on my layover and had eaten my breakfast at 9:30am.
I was kinda hungry but wanted to wait till I got home to eat.
My flight from Dallas to Austin was a quick one so I'd be home by 2:30 so I could have a late lunch at home.
So I went with my travel 160 cal snack combo.
The framework I use is, “a lot of sips and a lot of bites.”
BUT not of calories.
So here's what I got:
The template is simple:
- Zero Calorie Carbonated Drink
- Lowest Calorie Bag of Popcorn you can find
The carbonation fills you up plus gives you some flavor and happiness.
The popcorn gives you a lot of bites and fills you up with the volume/fiber.
And so for 160 calories, I was able to curb my hunger with ease!
Add this to your arsenal and let me know how it goes 🫡
I wanted to take this section to just say thank you Reader for all your support over the years.
None of this would be possible without you.
So genuinely, enjoy the recipes my friend!
Much love and happy cooking,
Zach
P.S. The reduced price for the FDL App is ending tomorrow. So if you want to be able to search through all my recipes from the ease of your phone, you might want to consider checking it out. Click here for more information on it.
P.P.S. Messages like this make me so happy! Let me know if you're enjoying the app as well 😁