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…

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Weekly Recipe Roundup 🍽️

Orange Chicken Ramen After how much you guys loved the Egg Roll in a Bowl Ramen... I had to come back with another variation. This time the flavor bomb that is Orange Chicken Ramen! Only 513 calories per big serving with 47g protein! Click below to download the recipe and make it easy yourself: ​Orange Chicken Ramen.pdf​

Cosmic Brownie Uncrustable Protein Pop Tarts The NOSTALGIA! Pairing 3 goats into one recipe! Uncrustables + Pop Tarts + Cosmic Brownies! Each one is only 226 cals with 20g protein! And you'll see with this concept, you can make all kinds of different variations! Click below to download the recipe and make it easy yourself: ​Cosmic Brownie Uncrustable Protein Pop Tarts.pdf​

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Zach's Beats 🎧

Some good vibessssss ​Reaching Out - Dillon Francis​

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Weird Food Fact 🤓

The Nastiest Fast Food Items in Foreign Countries (WTF)

If you thought KFC's Double Down (where they use fried chicken instead of buns) was good, let me introduce you to an item unique to the Philippines:

The Double Down Dog 🥴

Next up we have an egg, sausage, corn, and Twisty Pasta Noodle Bowl from Hong Kong McDonald's, complete with literal tonkatsu broth.

I’m sure this is fine but this picture looks like something I saw in my middle school lunch line that I’d never get.

Got another one from McDonald's but this is in Germany with these Currywurst.

And in a paper box 😅

This one from Singapore Pizza Hut I don’t hate but it’s toooo much going on lol.

Next, I wouldn’t trust McDonald’s shrimp... ever.

Second, the way they had the shrimp in this picture made me gag 🤢

You can find this one in a Japanese McDonald’s.

I don’t think it’s a terrible combo but I think the picture and the fact I wouldn’t trust McDonald’s Shrimp changed my mind 😭

Lastly, we got McDonald's yet again, but this time in Italy with this monstrosity…

The Chicken McDo & McSpaghetti

WTF

Sorry for this section if you lost your appetite 🤣

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One FAQ ❓

Question from Sara from (Charleston, South Carolina) - "Easter is coming up and I just wanted to get your thoughts on how you navigate holidays. There is so much food and I want to eat all of it. But I don’t want to ruin my progress. Btw, thank you for these emails. I normally hate emails but these are so well thought out and so easy to read."

Answer: Hey Sara!

It’s funny how holidays become a burden when you start to take your nutrition seriously.

They were this fun family gathering and then became this awkward, “sorry I can’t eat that” get-together.

Here’s what I have learned over the past 12 years as someone who's navigated many holidays.

I'll put it all into as concise of an answer as possible (I can cover this in more detail for a future holiday, just let me know).

1) Memories Over Macros

All we are left with in this life is a collection of memories.

It's our greatest currency.

Yes, this sounds cliche but it's true.

Think of your past. You forget most of it.

It's just a few little moments here and there that we actually remember.

So if the food is a big part of your family gathering and you not partaking is a big deal (for you and your family) then that leads to my next point...

2) Minimum Effective Dose

Be proactive with participating.

Don't wait for a family member to comment about you not getting something and then you go get it.

Just get a little bit of the most important parts of the meal.

Of course, make up a good bit of your plate with the best protein sources and veggies.

But get the other 'unhealthy' foods in the minimum effective dose to not have anyone comment about it.

It's usually not much needed to avoid anyone noticing.

It's really cool for your family to see that you can have goals but also eat the foods at the family gatherings.

You could have a really big impact on them eating healthier because they see the balance you have.

3) Don't be an As*hole to Yourself

Let's say it doesn't go perfectly and you overeat...

Oh well. You probably did better than if you were not mindful at all aka that “oh fuck it” mentality.

This is a journey, not a sprint.

Gaining this nutritional wisdom takes time.

But with each day and each holiday, you will get better.

So say you did overeat, this next point is your friend.

4) AMAZING Workouts

Because of the extra calories, you'll have an amazing week of well-fueled workouts!

The pumps will be glorious!

5) You Really Didn't Gain Much Fat (if any)

About 60%-70% of the calories we burn each day just happen.

It's the calories we burn just being alive.

And then since we are alive and we move (Non-Exercise Activity Thermogenesis) aka just our spontaneous movement throughout the day, we are closer to like 75%-80% of our calories for the day.

So let's say you burn like 1800 calories per day not doing shit.

And then you did some shit and burned an extra 200 calories.

Now, we have 2000 calories.

And for you to gain a pound of fat, you'd have to AT LEAST eat 3500 calories on top of that 2000 calories (aka 5500 calories to gain just 1 pound).

And you probably didn't consume that much.

But if you did, hell yeah! Welcome to being a human!

I've done the same shit lol. It's all good!

You'll be right back on track in a few days.

The scale might be up from your body holding some extra water but that's about it.

Don't beat yourself up.
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Serving Surprise 😮

Alright so I went to the store just to get Peeps. Just Peeps...

And I blacked out and left with much more than just peeps 😭

So here’s my Easter Basket in honor of my childhood.

I had intentions of sharing the macros of all the candies inside but that’s too many haha.

Here are the two I decided to do:

Reese’s Bunny

Macros for the Whole Reese’s Bunny:​
700 Cals, 85g Carbs, 40g Fat, 15g Protein

Pretty wild for how little this thing is.

Peeps

Macros per 4 Peeps:​
110 Cals, 28g Carbs, 0g Fat, 0g Protein

I don’t understand these but they are synonymous with Easter lol.

They are like a mushy version of a marshmallow.

If you love these, I worry about you 😉

But thank God they are Gluten Free and Fat Free!

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Hoping you get to spend some time with friends and family this weekend.

Or at least relax and take some time off!

Much love and happy cooking,
​Zach

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