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 ☘️…

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Weekly Recipe Roundup 🍽️

Chicken SMASH Burger! This Chicken SMASH Burger will transform how you eat your chicken. TRUST ME and give it a try. I'd say it's one of my most underrated recipes of all time. At only 456 Cals with 51g protein for this massive chicken burger, it's a super delicious way to switch up how you eat your chicken! Each chicken burger patty is only 182 calories with 39g of protein as well! Click below to download the recipe and make it easy yourself: ​Chicken Smash Burger.pdf​

Crunch Bar Protein Cookie Dough! If you want a quick and easy protein cookie dough recipe, this is it! ALSO with a CRUNCH Bar top layer. Insanity. And it's only 395 calories with 39g of protein for the whole bowl! Such a great way to tackle the sweet tooth while hitting those macros. Click below to download the recipe and make it easy yourself: ​Crunch Bar Protein Cookie Dough.pdf​

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Zach's Beats 🎧

I don’t like to do a lot of podcasts but I recently did two that I think you guys will enjoy. Share a lot that I really haven’t shared anywhere else. ​Podcast #1 - Cheat Codes For Fat Loss and How Anyone Can Cook Healthy Meals That Actually Taste Amazing ​Podcast #2 - The Story of Zach "The Flexible Dieting Lifestyle" Rocheleau

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Weird Food Fact 🤓

H-ASS instead of H-OSS

I don't know if it's just me, but I feel pretty dumb right now.

I LOVE avocados.

I eat them every single day.

And have for years.

But for some reason, I always thought it was spelled “Haas” avocados.

When it's always been “Hass” avocados.

Maybe because everyone pronounces it “H-OSS” and I then magically just swap in an extra “a” for the “s” so it matches how everyone pronounces it.

It's actually pronounced as the name inclines, “H-ASS”

So this week's weird food fact is me sharing the realization that has me in shock that I never figured this out till now...

I now can't unsee my many MANY years of ignorance lol.

So if you are like me, you won't be able to unsee it either 🤣

Now we can be like my Lit Major girlfriend from college and correct them on how to pronounce Hass.

She’s the one who taught me this:

And that moment has been tattooed on my brain ever since lol.

Even though doing “well” always sounded weird and lame to me.

I still say “good” sometimes just to rebel 😁

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One FAQ ❓

Question from Sara (from Louisville, Kentucky) - “I am new here and honestly, I am new to macro-friendly cooking in general! I am not much of a cook either but I am for the first time in my life excited to learn how to cook because I can see how it will apply to me reaching my goals. Do you have 4-5 recipes that you'd say are super beginner-friendly that I can start with?”

Answer: Welcome Sara! Funny thing is, I also had zero desire to cook until I realized that if I wanted to eat delicious food AND have it be macro-friendly, it was my only option.

That was 12 years ago lol. There wasn't much on the internet in regards to macro-friendly recipes so I was pretty much starting from scratch.

So let me outline the 5 recipes I wish I had starting out back then.

These are all going to be savory just in case you don't have a protein powder that is really good for recipes. Shoutout to Flex Brands for being the best protein powder for recipes.

1) The THICCC McChicken

This recipe allows you to realize, “Oh shit, I can still have a chicken sandwich like this and still reach my goals!?”

Super easy to make and will be a building block towards, “damn this is easier than I thought it would be.”

Here's the link for the recipe:​
👉 https://www.instagram.com/p/Co5KKOQLVUz/​

2) Chicken Tenders & Fries Meal

A massive plate of chicken tenders and fries for less than 518 calories. This is the epitome of, “damn I can eat this much for that little calories!?”

And being able to make fries and still reach your goals is a damn good feeling.

Here's the link for the recipe:​
👉 https://www.instagram.com/p/C17b6PpOZdd/​

3) The FDL Pizza

This is my most popular recipe of all time. Will take a little bit of skill (learning how to spread the crust) but this recipe will put pizza back into your diet!

A Whole 12” Pizza for only 580 calories with 52g protein. One big slice is only 70 calories.

Here's the link for the recipe:​
👉 https://www.instagram.com/p/CtMkaHtAme5/​

4) Buffalo Chicken Chalupas

This recipe is a flavor bomb that will blow your mind at how good and easy it is to make!

Just the buffalo chicken dip/filling recipe will transform how you eat your chicken.

Each Chalupa is huge and only 247 calories with 35g protein.

Here's the link for the recipe:​
👉 https://www.instagram.com/p/C4djELtrrQv/​

5) Egg Roll in a Bowl Ramen

This one might feel and seem daunting. It's MUCH easier than it looks.

I promise you, you'll be proud of yourself for this one.

This shit is gourmet but super easy to make!

Only 392 calories with 31g protein with 1/4th the recipe. It's incredible.

Here's the link for the recipe:​
👉 https://www.instagram.com/p/CpvIbqEJG9D/​
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Let these 5 recipes be your guide Sara! Keep me posted!
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Serving Surprise 😮

Joseph's Pitas

These pitas have been in my diet since 2016.

They are the definition of a game changer.

Macros of the Gods and they are a solid size!

Most pitas are at least 160 calories.

I used these pitas in the Buffalo Chicken Chalupa Recipe.

But I also use them for Pita Pizza's.

And their Lavash Bread product is just as game-changing.

I get these at Sprouts or Wal-Mart here in Texas.

Tbh, they've offered to pay me a lot of money to talk about these but I like to stay unbiased.

Not an ad. Just think they are an amazing product to have in the arsenal so cheers to some free advertising 🫶🏻

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Happy St. Patrick's Day ☘️

Hope you use this day as an excuse to dress up in lots of green and hang out with friends and family!

Much love and happy cooking,
​Zach

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