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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!

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Featured Post

👨‍🍳 The MF Kitchen #22 - 3x food hack

Read time: 6 minutes and 26 seconds Hey Reader! In the 22nd issue of The MF Kitchen, you'll slice into the details of: Recipes for Buffalo Chicken Chalupas and a 12” Cosmic Brownie Protein Dessert Pizza! Why the most popular Sriracha looks like crap (literally)... A hack I use to add 3x as much volume to this meal... My favorite macro-friendly brand (and where you can find it in the store!) Preheat your ovens… Weekly Recipe Roundup 🍽️ One Savory: Buffalo Chicken Chalupas These Buffalo Chicken...

about 13 hours ago • 6 min read
spicy hot pocket

Read time: 7 minutes and 13 seconds Hey Reader! In the 21st edition of The MF Kitchen, you'll slice into the details of: Recipes for Jalapeño Popper Hot Pockets and a Fruity Pebble Cereal Milk Protein Ice Cream! The crazy truth behind why 'spicy' isn't considered a flavor… 3 of the best things you can do when you're sick (and recover faster!)... A behind-the-scenes look into how I order when eating out to maximize taste and macros! Preheat your ovens… Weekly Recipe Roundup 🍽️ One Savory:...

8 days ago • 7 min read

Read time: 6 minutes and 40 seconds Hey Reader! In the 20th edition of The MF Kitchen, you'll slice into the details of: Recipes for the PizzaDilla and a White Chocolate Raspberry Protein Breakfast Cookie! My favorite food ever (and why it’s the “holiest” food ever 😇)… 10 easy date-worthy recipes that will make you look like a gourmet chef! 11 of the best low/zero calorie foods, sauces, and more! Preheat your ovens… Weekly Recipe Roundup 🍽️ One Savory: The PizzaDilla This is becoming one of...

15 days ago • 5 min read

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...

29 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...

about 1 month 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...

about 1 month 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:...

about 2 months 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 2 months 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:...

2 months 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...

2 months ago • 4 min read
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