Hey Reader!

In the 96th issue of The MF Kitchen, you'll slice into the details of:

• Recipes for my Mango Salsa Fish Tacos and No Bake Protein Chocolate Chip Cookies!
• My 13 best fall recipes that any basic B would love... here they are!
• My take on Keto (and why your scale is lying to you)...​
• How to 2x the size of your meal for only 37 calories...

Preheat your ovens…

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Weekly Recipe Roundup 🍽️

Mango Salsa Fish Tacos Soo much deliciousness in this recipe! From the easy low-calorie mango salsa to the even more low-calorie avocado lime dressing to the super easy air fryer blackened cod! Click below to download the recipe and make it easy yourself: ​​Mango Salsa Blackened Fish Tacos.pdf 👉 Click here to open it in the FDL App ​

No Bake Protein Chocolate Chip Cookies These no-bake protein chocolate chip cookies are the perfect low-calorie meal prep snack for the week to keep that sweet tooth satisfied! Only 82 calories with 8g protein! ​Click below to download the recipe and make it easy yourself: ​​No Bake Protein Chocolate Chip Cookies.pdf 👉 Click here to open it in the FDL App

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Recipe Recreations Of The Week 🤌

🧄🍞 Garlic Bread!

Macros for ALL 12 Breadsticks:​
569 Cals, 68g Carbs, 9g Fat, 54g Protein

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

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Zach's Beats 🎧

Me in middle school bumpin this on my iPod knowing I wasn’t supposed to 🤣 Brand New - Lil' Wayne

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This Week’s Flavor 🎥

13 fall recipes that any basic B would love! I love pumpkin pie, apple pie, biscoff, and everything in between. So I put together my 13 best fall recipes for you to make this season. Click here to get the recipes.

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One FAQ ❓

Answer: I personally have never done Keto. Not something I’ve ever had the desire to do nor have I seen anything conclusive to say it’s superior to any other calorie-controlled diet.

But let’s say Keto was a superior diet. I still wouldn’t do it just because it wouldn’t be sustainable for me.

I love carbs.

I love a balanced macronutrient approach.

And my results are just fine with my current approach.

Plus, here’s a very very important point.

I have a feeling you and I share a common love for food (I don’t think you’d be here if you didn’t).

Keto is a diet for people who don’t love food.

It’s INCREDIBLY restricting.

Thus creating this weird relationship with food and then putting you in a “missing food” mindset that leads to a lack of control around those 'bad' foods.

Aka you are much more likely to binge eat on those foods when you do have them.

And let’s cover the “put on weight suuuuuuper fast” part.

Keto seems like magic for most when they first start because of two reasons:

1.) They were eating like shit prior aka consuming a ton of calories.

They then move to a restrictive diet like keto with limited food choices so as a by-product, they eat less.

And they are motivated or they wouldn’t have started the diet. This means they actually follow the rules (until they don’t but let’s not go there lol).

2.) Water weight.

When you first start keto, you're not only eating fewer calories but you're also eating virtually zero carbs.

So what happens is you’ll lose a ton of water weight to start thus making the scale weight go down.

“Holy shit this is magic!”

But the scale is lying.

Not about your body weight.

But about your body fat.

Here’s how:​
Carbs hold more water weight than fats.

For every gram of carbs you consume, it can hold approximately 3 to 4 grams of water.

For every gram of fats you consume, it can hold approximately 1 gram of water.

So you could lose 3-4 lbs right away but it’s just water.

Moral of the story is…

The best diet is the one that you can adhere to.

All macronutrients (protein, carbs, fats) play very important roles.

A balanced macronutrient intake I believe is best and most sustainable for long-term fat loss.

And most importantly, keeping that fat off.

Here’s a graphic I made to illustrate another way keto makes you lose weight. It’s not “Ketosis” that’s for sure.

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Serving Surprise 😮

Wanna know an MVP for bulking up your meals?

Literally doubles the food volume for only 30 extra calories.

A whole bag of MF Lettuce!

Stay with me here!

I know it sounds boring as hell.

But lettuce is actually super complimentary to a meal.

So when I want to bulk up a meal, I literally just take the same meal I was going to eat, and then just put in on a bed of lettuce.

For example, let me walk you through one of my favorite lunches.

First, I cook my 16oz of 96/4 lean ground beef per usual. I then take out 1/2 of the meat to save for later and leave the rest.

Then add the pickled veggies to the pan and sauté them a bit with the meat.

Then I melt my 2% colby jack cheese on top.

And WOW so damn good.

I then add some Taco Bell sauce, parmesan cheese, nutritional yeast, avocado, and everything bagel seasoning on top.

And then I make some homemade sweet potato fries as well!

This meal makes has soo many bites.

But because I wanted this meal to have a bit less macros, I cut the amount of sweet potato fries in half and replaced it with a bag of lettuce!

So I built a bowl with a whole bag of lettuce on the bottom, then the sweet potato fries, and then the rest of what was in the pan!

This resulted in a nice reduction in the calories without a reduction in the number of bites I had for the meal.

This whole bowl was only 576 Cals, 37g Carbs, 20g Fat, 60g Protein

And as you know by now, more bites = more happiness 😊

Don’t knock it till you try it 😘

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I'm trying to get back into posting on YouTube more.

The videos are just a LOT of work to put together.

Here's what was released today:

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So can you be honest with me?

Do you like these videos? Is there anything you'd like to see me cover?

Reply to this email and let me know.

Your feedback is much appreciated 🙌

Thank you!

Much love and happy cooking,
​Zach

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