profile

The Macro-Friendly Kitchen

Brought to you by Zach Rocheleau

I’ve spent the last 10 years showing you the how, now I want to teach you the why. Learn more about macro-friendly cooking, get recipes not seen anywhere else, and so much more when you join 41,557+ others by entering your email below!

Posts
Featured Post

👨‍🍳 The MF Kitchen #18 - the munchies cure

Read time: 5 minutes and 51 seconds Hey Reader! In the 18th edition of The MF Kitchen, you'll slice into the details of: Recipes for Air Fryer Personal Pizza and Protein Tiramisu! Behind the scenes of how food is 'faked' to look better on TV... What to do if you have the munchies (for snacking and 4/20)... Something that might make you rethink Ben and Jerry's ice cream... Preheat your ovens… Weekly Recipe Roundup 🍽️ One Savory: Air Fryer Personal Pizza Sometimes I want pizza but I don’t feel...

6 days ago • 5 min read

Read time: 5 minutes and 54 seconds Hey Reader! In the 17th edition of The MF Kitchen, you'll slice into the details of: Recipes for Air Fryer Cheesy Garlic Breadsticks and Fruity Pebble Protein Mini-Cheesecakes! In 1936, this well-known candy was shipped to soldiers overseas (can you guess it?)... Why your sleep might suck (and the 15 cheat codes to getting sleep that will leave you feeling refreshed every morning)... My favorite on-the-go breakfast (and how it prevents me from...

13 days ago • 5 min read

Read time: 4 minutes and 42 seconds Hey Reader! In the 16th edition of The MF Kitchen, you'll slice into the details of: Recipes for Pizza Bagels and Breakfast Protein Brownie Bites! Two of my favorite days of the year (along with other National Food Holidays)… My brutally honest thoughts on Keto (and any diet for that matter)... The BIG difference in calories between nuts and fruits... Preheat your ovens… Weekly Recipe Roundup 🍽️ One Savory: Pizza Bagels Nostalgia at its finest! I grew up on...

20 days ago • 4 min read

Read time: 5 minutes and 12 seconds Hey Reader! In the Easter edition of The MF Kitchen, you'll slice into the details of: Recipes for Orange Chicken Ramen and Cosmic Brownie Uncrustable Protein Pop Tarts! The nastiest fast food items from foreign countries (you've been warned)… How I navigate the holidays from a macro-friendly perspective (while not going insane)… The surprising macros of your favorite Easter candy (remember Peeps?)! Preheat your ovens… Weekly Recipe Roundup 🍽️ One Savory:...

27 days ago • 5 min read

Read time: 6 minutes and 46 seconds Hey Reader! In the 14th edition of The MF Kitchen, you'll slice into the details of: Recipes for Meal Prep Freezer Breakfast Burritos and a Birthday Cake Batter Protein Ice Cream! Why the McDonald’s ice cream machine is always broken (I did the research and the answer is not what I expected)… How I use different types of flours in my recipes (and which ones you should DEFINITELY have in your kitchen)… Why I don’t expect you to be a drug dealer (it’ll make...

about 1 month ago • 6 min read

Read time: 5 minutes and 6 seconds Hey Reader! In the 13th edition of The MF Kitchen, you'll slice into the details of: Recipes for Chicken Smash Burger and a Crunch Bar Protein Cookie Dough! A funny mistake with one of the most popular green foods across the world... 5 beginner-friendly recipes that ANYONE can start with! One of my favorite grocery store foods (that I use in a bunch of my recipes)! Preheat your ovens and Happy St. Patrick's Day ☘️… Weekly Recipe Roundup 🍽️ One Savory:...

about 1 month ago • 5 min read

Read time: 4 minutes and 46 seconds Hey Reader! In the 12th edition of The MF Kitchen, you'll slice into the details of: Recipes for Spicy Chicken Nuggets and No-Bake Chocolate PB Protein Bars! The fascinating history of French Fries (spoiler: they're not actually French)... My top 5 kitchen tools for less than $10 that you probably don’t have in your kitchen... A new cereal trend I am LOVING! Aka a lot of cereal for not a lot of macros 😎 Preheat your ovens… Weekly Recipe Roundup 🍽️ One...

about 2 months ago • 4 min read

Read time: 6 minutes and 33 seconds Hey Reader! In the 11th edition of The MF Kitchen, you'll slice into the details of: Recipes for Turkey Avocado & Cheese Hot Pockets and Banana Chocolate Chip Protein Muffins! The history of calories ft. Wilbur (aka The Calorie God)... My top 5 macro-friendly ingredients that you probably don’t have in your kitchen... The jaw-dropping difference between 300 calories of Skittles vs Strawberries… and why you should have both! Preheat your ovens… Weekly Recipe...

about 2 months ago • 6 min read

Read time: 4 minutes and 19 seconds Hey Reader! In the 10th edition of The MF Kitchen, you'll slice into the details of: Recipes for Cheesy Bolognese Crispy Potato Bake and Protein Cinnasticks! The interesting history behind my all-time favorite dessert... ice cream! My top 5 foods for each macronutrient (some may surprise you)... Food swaps that cut the calories in half while eating the same amount of food! Preheat your ovens… Weekly Recipe Roundup 🍽️ One Savory: Cheesy Bolognese Crispy...

2 months ago • 4 min read

Read time: 5 minutes and 20 seconds Hey Reader! In this edition of The MF Kitchen, you'll slice into the details of: Recipes for crunchy taco pockets and frozen protein yogurt cookies! The weird history of flexing (and how this unlikely food was a party flex)... How you can modify ANY one of my recipes to better fit you! A surprising look into the serving size of hard candy... Preheat your ovens… Weekly Recipe Roundup 🍽️ One Savory: Crunchy Taco Pockets! Last week I highlighted a delicious...

3 months ago • 5 min read
Share this page