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!
👨🍳 The MF Kitchen #09 - MF Candy?
Hey Reader! In this edition of The MF Kitchen, you'll slice into the details of:
Preheat your ovens… Weekly Recipe Roundup 🍽️And if you’ve made any recipes lately, hit reply and let me know what you thought! Zach's Beats 🎧Weird Food Fact 🤓Pineapples Were a Flex?Nowadays people flex with watches, cars, followers…. It's the fastest way for me to know you don't really have money lol. The richest people I know don't want people to know how much money they have. But anyways lol, let's get back to the topic at hand. The Pineapple. It'll make sense. Give me a sec... So back in the 18th century (the 1700s aka that shit used to confuse me so don't feel bad if you thought it was the 1800s), the ultimate way to flex at a party wasn't to show off your:
It was to have a… Pineapple at your party 🍍 Just like you can rent a Lambo, you could rent a Pineapple to have at your party. Because of the conditions of Europe not being advantageous to growing pineapples, they were so rare and expensive that they were often rented out by the hour as as a status symbol for wealthy parties. Insecure dudes have been around since the dawn of time so we can assume “flexing” has been around since then lol. One FAQ ❓Question from Taylor (from Sarasota, FL) - "I love the recipes, however I like to break up my meals, and sometimes the level of protein is heavy vs the other macros distributions. For some of us dealing with meal time, the 20-40 gram range for us females is ideal. I would like to see some recipes structured as such, or modifications to adjust protein amount ranges." Answer: Hey Taylor, I def can see how this can be a challenge and I'll outline how to navigate this. Let me first explain what my goal is for every recipe I develop. First priority: Second priority: Third Priority: Ok back to the topic at hand. How to modify a recipe to help you hit your macro goals... Most of my recipes have a distribution of 40% carbs, 35% protein, and 25% fats. I think this ratio is great for overall health, performance, and lifestyle nutritional flexibility.
For sweet recipes, the idea is similar to scaling it down (serving size) to make it lower calorie/lower protein. But if you want the calories to be the same but with lower protein and higher carb, you can just sub out the protein powder 1:1 with all-purpose flour. The fat content on a lot of my sweet recipes is pretty low so I don't think that's the issue. This is a deep topic I could go a ton deeper into but this is the general game plan. Hope this helps and let me know if you guys have any follow-up questions that I can cover in a future FAQ. Serving Surprise 😮Why Hard Candy is Actually Macro-FriendlyGive me a bag of purple bag Skittles or Sour Patch Kids and I am crushing the whole bag in minutes. This is what a whole bag (220 calories) looks like: Instead, I go for a candy that I can't chew and that's hard candy (only psychopaths chew hard candy). And not the sugar-free versions that will also leave you fighting for your life on the toilet… My favorites are Jolly Ranchers, Dum Dums, Peppermints, and Lifesaver Mints. This is what 220 calories looks like for each of the hard candies 👇 They are all really low-calorie and it takes me at least 10-15 minutes to finish each piece. So I get the flavor, duration, and satisfaction without having it be a caloric bomb. Any other hard candy I need to add to the arsenal!? |
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!
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...
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...
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...