Hey Reader!

In the 94th issue of The MF Kitchen, you'll slice into the details of:

• Recipes for my Popcorn Chicken & Fries Meal and OREO Uncrustable Protein Pop Tarts!
• My BEST 19 low-calorie protein ice cream creami recipes!
• Air fryer recipes that you can't mess up (and taste great!)...
• Save calories without sacrificing flavor using this underrated method...

Preheat your ovens…

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Weekly Recipe Roundup 🍽️

Popcorn Chicken & Fries Meal If you are looking for one of my favorite fat-loss meals that I eat ALL the time, this Popcorn Chicken & Fries meal is it! So much food for only 569 calories with 62g protein! Click below to download the recipe and make it easy yourself: ​​​Popcorn Chicken & Fries Meal.pdf​

OREO Uncrustable Protein Pop Tarts This one combines the best of Oreos, Uncrustables, and Pop Tarts into one delicious and easy recipe. At only 170 calories and 17g of protein, it's a perfect snack! ​​Click below to download the recipe and make it easy yourself: ​​​OREO Uncrustable Protein Pop Tarts.pdf​

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Recipe Recreations Of The Week 🤌

🍕 Pepperoni Pizza Pockets!

Macros for each Pizza Pocket:
​102 Cals, 8g Carbs, 4g Fat, 8.5g Protein

Here's the video & recipe:​
👉 https://www.instagram.com/theflexibledietinglifestyle/reel/C5ToKgcRTZT/?hl=en​

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Zach's Beats 🎧

​Nanã - Polo & Pan​

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This Week’s Flavor 🎥

My BEST 19 Low-Calorie Protein Ice Cream Creami Recipes! Out of 300 Creami Recipes I have tested, these are the best of the best, enjoy! ​Click here to get the recipes.​ All inside the FDL App​

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One FAQ ❓

Answer: First off, zero judgment.

Well actually… I'm judging you a little 🤣

This is like the party starting at 4pm and your slow behind gets there at 9:30pm!

Still love ya and glad you finally made it 😉

Welcome to the Air Fryer Party!

A party where you will be introduced to your first few life-changing recipes I am about to give you…

That’ll leave you utterly perplexed as to how you’ve survived up to this point without it!

It’s basically a low-calorie cooking cheat code that also actually cuts the cooking time in half as well.

So less calories AND less cooking time. WHAT A COMBO!

Trust me, it may seem like a complicated new kitchen gadget.

But the learning curve is tiny!

So here are my top 7 must-try first low-calorie air fryer recipes:
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1.) French Fries

This is the consensus #1 on this list. The easiest way to get a quick win with your air fryer!

You can either just add frozen ones to the air fryer and cook till golden.

OR you can make them EASILY from scratch with crazy good macros with my recipe!
👉 Click here for the recipe​
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2.) The Juiciest Chicken Breast

Literally you can’t mess this up.

1. Just pat dry and flatten your chicken breast.
2. Season both sides.
3. Air fry at 400 degrees F for 9 minutes.

No need to preheat the air fryer (I don’t really ever).

And then boom you have perfect juicy chicken breast!

Here’s my Buffalo Chicken Chalupa recipe where I show how I do this.
👉 Click here for the recipe​
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3.) Make some Chicken Nuggets!

These will teach you the breading technique I used in a lot of my videos.

Super duper easy!

And will lead to crispy and delicious chicken nuggets that are only 32 calories!

I have a bunch of different variations you should try but start with these spicy chicken nuggets first!

And just sub out the cayenne if you can’t handle spicy!
​👉 Click here for the recipe​
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4.) Hot Pockets, Pop-Tarts, and Turnovers

These three concepts have endless combinations!

But I am going to share with you three of my favorites!

• ​Pepperoni Pizza Pockets​
• ​Turkey, Avocado & Cheese Hot Pockets​
• ​Apple Pie Turnovers​
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5.) Garlic Cheesy Bread

My favorite way to tackle a pizza or garlic cheesy bread craving in minutes!​
​👉 Click here for the recipe​

Quick Bonus Pro Tips for Air Fryer Success:

• Just Air Fry it. Pre-programmed settings are a waste. Just use air fry mode and follow the time and temp I recommend in my recipes.
• Don’t overcrowd the food. The food needs room to breathe (aka for that hot air to circulate around it for it to cook evenly).
• Shake the basket. Give your food a little toss halfway through for even crispiness.
• Reheating MVP. Reheating food in the air fryer is a game changer. 360°F and a splash of water = reheating wizardry. You’ll never microwave again.
• Get a meat thermometer. It is your kitchen crystal ball. No more dry chicken or guesswork (just perfect temps every time).
• Procrastinating on cleaning? Don’t. Two minutes of post-cook scrubbing beats chiseling off charred grease later.
• Don’t Overthink. Just Air Fry. Most recipes cook in 10-15 minutes or less. Easy wins!

So there you go! Seven recipes to make you feel like an Air Fryer Jedi from day one!

And if you make any of these, hit reply and let me know how they turn out 🫡

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Serving Surprise 😮

What's my favorite phrase I use all the time?

More Bites = More Happiness.

But a lot of my favorite foods like butterfingers, OREOs, Biscoff cookies, etc. don't provide much food volume.

Aka only a few bites leaving you wanting so much more!

Plus the macros are poopy lol.

So how do I combat that?

I use my skillset that pays the bills!

I create a delicious lower calorie/high protein base recipe.

Then I crush the higher calorie foods into pieces to give more volume and then use them as toppings!

Here are some before and afters:

Key Takeaway:

Higher calorie foods as toppings instead of as the base so you can still get the flavor/texture/experience without it being a caloric bomb.

My Butterfinger Protein Ice Cream I made the other day for myself is a prime example of this!

👉 Click here for the recipe​

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I'm not sure if you know this but... I'm a little bit of a perfectionist.

And honestly, it's served me well in my 'career' as a creator.

But launching something new is always a little scary for me.

Now, it's been nearly two weeks since the FDL App was rebuilt.

While I was nervous (and there were some bugs) everything went really well!

And you all have loved it as well!

We were able to sort out all the issues and even push a NEW update out with some features that you all requested (you can get access to the app here if you haven't yet).

I appreciate all the kind words and support from you all!

I'm excited to keep building on this.

Much love 🫶

Your friend,
​Zach

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