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Breakfast/Pre Workout Meal the Night Before - This is a strategy for all my early morning savages who lift in the mornings 🙌🏻 And when I say savages I truly mean it because lifting first thing in the morning, before work, at like 5am sucks… Literally my heart rate just went up thinking about it… - For most people that train first thing in the morning, they get out of bed, drink some water (you better be doing this) and go right to the gym to train. AKA eating breakfast is a pain in the butt for them… - So by eating your pre workout meal the night before, you will ensure that you are fueled to kill your workout the next morning. - This meal will vary based on your macros, but the premise is to just have a meal at night so you can go right in to training in the morning. - So for me, this would look like a bowl of protein oats with a macro profile of: 70-80g Carbs 10-15g Fat 20-30g Protein - This will take some playing around with because some people have a hard time having any food before bed because it messes with their sleep. This is super relative and will vary based on the individual. - So if this bigger meal bothers your sleep, make that meal a smaller meal and then see how you feel in the morning. - ✳️ This next step is SUPER IMPORTANT - I want you to take an audit on your energy levels while training. The one thing that some of you might run into is your blood sugar levels dropping while training due to the gap between your last meal being soo long (aka the night before). - If this I the case, I recommend a little pre workout snack of a 100-200 cals with a balanced macro profile to help keep those blood sugar levels from dropping. - And I want to preface that this strategy is a small piece of your diet as a whole. - So many of you are: 👎 Under Eating 👎 Under Sleeping 👎 Under Hydrating - A strategy like this is not going cure everything. This is a super small tool in your toolkit but those 3 that I just mentioned are the big pillars that you can do more of to skyrocket your results. - What time do you normally train? I personally train around 1 pm. Have noticed I’m at my best and most alert then.

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The XL Breakfast Wrap Recipe that’s only 350 Cals! - Tag your friend who need to make you this massive 350 cal Breakfast Wrap! You both will be entered to win a copy of my Best Selling Recipe Book! @leashalynn5 you won the last contest! Shoot me an email to Zach@FlexibleDietingLifestyle.com and I’ll hook it up! - ✅ Macros for the WHOLE Wrap: 352 Cals, 23g Carbs, 12g Fat, 38g Protein! - ❇️ Ingredients: 1 Josephs Lavash Bread (find these at Wal Mart, Publix or online via their website. Can sub with any flatbread/lavash bread) 1 Whole Egg 150g Egg Whites 21g Light Shredded Mozzarella 14g Avocado 15g Sriracha Pasta (Can use just sriracha 85g Frozen Broccoli Extra 10g Egg Whites for Egg Wash around wrap to help make it crunchy. - ✳️ Directions: 1️⃣ Preheat your oven to 500 degrees F. Now preheat your stove top pan to a little over medium heat (6/10). Once preheated, add your egg whites to the pan and then add your egg to the middle. Add a cover to the top of the pan so the top of the egg/egg whites cooks evenly. Then once top of egg whites and whites around whole egg are cook but egg is still running, take off the pan. 2️⃣ Now while that is cooling, keep your pan hot and add your frozen broccoli to your pan and cook it up with cover on pan. Once broccoli has softened, add some sea salt to it. This add soooo much flavor! Once broccoli is done, take off pan and chop up into smaller florets. Once that’s done, it is time to make up your wrap. 3️⃣ Now lay your lavash down flat. Add your sriracha paste then avocado, then 11g of your shredded mozzarella, then egg whites/whole egg omelette, then your broccoli and lastly the rest of your mozzarella. 4️⃣ Now roll up as tightly as you can and then dip your fingers into the 10g of egg whites and coat outside of wrap with it. This will help it get crunchy while baking! Add to your oven for 6-10 minutes (can vary because ovens vary in temp. Keep an eye on it!) 5️⃣ Then once done, take out and enjoy then simple oh so tasty monstrous wrap! - Hope you all my friends has an amazing Monday! - Thanks and God Bless, - Zach - FlexibleDietingLifestyle.com - #FlexibleDietingLifestyle #NutritionalFreedom

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And the winner for the Year Supply of @proteincookiebutter is...... Drumroll please 🥁 @thicc___vic you won!!! Email Zach@FlexibleDietingLifestyle.com we will hook it up! - You know what... screw it! Let’s do another @proteincookiebutter giveaway! - I can’t do another years worth @proteincookiebutter giveaway but I can do one of you winning will 1 of each flavor! ✅ Golden Cookie Sandwich ✅ Cookies n Cream - Rules are very simple! 1️⃣ Follow @proteincookiebutter 2️⃣ Tag friends to share this with ✳️ The more tags, the more entries 🙌 3️⃣ Every Purchase is an Extra 5 Entries - I will pick a winner on Sunday evening. 12.23.18. Only valid in the U.S. - “Zach, what about these pancakes!?!?” Well let me tell you about them! If you look on the back of your tub of cookie butter powder, you will find a link that will give you instant access to an exclusive recipe book design specifically for @proteincookiebutter! This exact recipe is in there! - Macros for Pancakes with all toppings: 430 Cals, 32g Carbs, 14g Fat, 44g Protein! - Still can’t even comprehend what has transpired this last week or so with the launch of @proteincookiebutter and the unreal response you guys have had since getting it 🙏 and the re orders are what gets me! Some of you after first taste put in a second and third order! - Soo damn grateful for all of you 🙂❤️ - Thanks and God Bless, - Zach - FlexibleDietingLifestyle.com - #flexibledietinglifestyle #nutritionalfreedom

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Sugar Cookie Dough Protein Pop Tart! - Tag your friend you’d smash one of these with and you both will be entered to get a copy of my Best Selling Recipe Book! - @smilelovie you won the giveaway from last night! Shoot me an email to Zach@FlexibleDietingLifestyle.com and I will hook you up with your copy! - I remember growing up eating pop tarts every single day... and then one day like over 2 years ago it dawned on me, “why don’t I try to make my own version but one that can fit into my diet with ease?” I failed over and over again.... but I’ve finalized mastered it! 😍 - Macros for the Whole Protein Pop Tart: 219 Cals, 17g Carbs, 7g Fat, 22g Protein! - And if you just want the filling and frosting, swipe all the way to the right and we have a recipe for that! The Birthday Cake Protein Frosting and The Sugar Cookie Protein Cookie Butter! - So don’t forget to enter! Trust me when I say this book is the best thing we’ve ever created. It is the result of the 5 years of cooking every single day to master 250+ recipes that’ll tackle any cheat craving you could ever have. I personally guarantee it 🙏 - And if you want to snag your copy now or just get a special sneak peak inside the book, tap that link in my bio and it will take your there 🙌 - Love you all so much ❤️ hope you all my friends had an amazing weekend thus far! - Thanks and God Bless, - Zach - FlexibleDietingLifestyle.com - #flexibledietinglifestyle #nutritionalfreedom

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Friday Nights are for Pizza 🍕🙋🏻‍♂️ If you’ve made this new pizza recipe, please comment below how insane it is! - Tag your friend you smash pizza with and you both will be entered to win a copy of my Best Selling Recipe Book where you will find this recipe along with 250+of my Best Macro Friendly Recipes of ALL TIME! - For me, homemade pizza used to be a pain in the butt cheeks. It would take forever (like 2-3 hours)….. And on top of all that, the macros of the pizza were not that great…. - But damnit I LOVE PIZZA! I knew there had to be a better way…. - So after years and years of trial and error, I had an aha moment. I thought of a combination of ingredients that could make it happen. Gave it a try and my life was forever changed! - And the best part of it all was that it took 4 ingredients, less 5 minutes of prep time and that’s it! - And the macros for the whole pizza are just bonkers…. 349 Cals, 48g Carbs, 5g Fat, 28g Protein! - So then I shared this recipe with everyone who has my Best Selling Recipe Book and it is changing lives!! - And the link in my bio might happen to take you somewhere where that best selling recipe book is on sale 🤷🏻‍♂️ - Hope you all my friends had an amazing Friday! - Thanks and God Bless, - Zach - FlexibleDietingLifestyle.com - #FlexibleDietingLifestlye #NutritionalFreedom

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Hi 🙋🏻‍♂️ This is super duper important - This is arguably the most important thing you can ever do for your health. - Surround yourself with people who want the best for you. People that love you for who you are. People that ask the right questions. People that have empathy for you and your struggles. - We all have these people in our lives that do the complete opposite. - They make you think small when you want to change the world. They remind you of all the negatives. They never talk about the upside. - And the hard part is, it’s not their fault that they think that way. - Maybe it was how they were raised. The struggles their parents had. - And maybe it’s even your parents or close family. That’s tough. That’s really tough. Trust me, I’ve been there 😕 - For you to become more of YOU, it’s ok to be selfish. Because more of YOU, makes this world a better place 🙏 - And thus more of YOU will attract those amazing people around you that raise you up rather than tear you down. They help you see how amazing this life can be together. - So all I want you to do on this Friday is to really think about your inner circle. Take an audit on these people you spend the most time with. And ask yourself this question: “Are these people helping me become the best version of myself?” - If not, it might be time to move on or limit the amount of time you spend with them. It’s tough... but it’s necessary. - If you don’t do it, you will eventually resent them. I’ve seen it over and over again. Regret and resentment are no fun. You owe it to them to do this. - All I’m saying is, you deserve to be more of YOU. The world deserves you to be more of YOU. And you deserve to surround yourself with people who help you become more of YOU. - And as a result, the more you can actually be YOU, the more you will attract amazing people around you that love you for who you truly are ❤️ - Once you have these people in your life, never ever let them go. Hold the tight. Love them back. Help them become the best version of themselves. Be there for them in all aspects of their lives. Think of growing old with them. Think of how cool this life is going to be with you guys together for ALL of it 🙂

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🍪 @ProteinCookieButter Uncrustables Recipe and Giveaway!👇🏻 - Team Cookies & Cream or Team Golden Cookie Sandwich!? Comment which team you are and tag your friend you would smash these with and you will be entered to win a tub of each flavor of the @ProteinCookieButter! - Macros for each Cookie Uncrustable on Avg: 146 Cals, 18g Carbs, 2g Fat, 15g Protein, 7g Fiber! - Ingredients for each Uncrustable: 2 Slices of Bread 1 Tbsp (16g) @ProteinCookieButter Flavor of your choice 20g Plain Non Fat Greek Yogurt 25ml of Cold Water 20g Egg Whites - ❇️ Directions: 1️⃣ Preheat oven to 400 degrees F. Add your cookie butter powder into a bowl and then add 25ml cold water. Mix thoroughly. Then add your greek yogurt and mix till you have a thick frosting like consistency. Add to freezer for 5 minutes. 2️⃣ Now take your slices of bread and cut off the crusts. Then weigh out all your bread so you get the serving sizes because the bread will weigh less without the crust and thus have less macros. Mine came out to 1.333 slices instead of 2. 3️⃣ Dip edges of one of your slices of bread into bowl of egg whites and lay down. Add your cookie butter filling to the middle. Add another slice of bread into the egg white bowl and then add on top. Press down the edges and then crimp with your fork. Then add your egg wash on top just coating them with your fingers. Add to the oven for 4-6 minutes depending on your oven. Keep an eye on them. 4️⃣ Once done, take out and let cool on cooling rack till at room temp. Then enjoy! Perfect way to be the best mom ever and sneak more protein into your kiddos diets! - Just wanted to say thank you guys sooo much for all the support on this new venture! @ProteinCookieButter was just an idea I had to solve my own problem and now that we have pretty much sold out of 10,000 tubs in a week is insane….. Love you all soo much and know that this is only beginning! We will continue to make it better and just you wait till you guys see what flavors are coming next! 😶 - Thanks and God Bless, - Zach - FlexibleDietingLifestyle.com - #FlexibleDietingLifestyle #NutritionalFreedom

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🚨 Years Supply of Cookie Butter Giveaway! 🚨 - With tomorrow at 12pm Central being the public launch for @ProteinCookieButter, we are going to do our MASSIVE Giveaway! - 1 Lucky Cookie Monster will receive a Year Supply of @ProteinCookieButter ($576 Value)! Thats 24 Tubs!! 1 of each flavor per month! ✅ Golden Cookie Sandwich ✅ Cookies n Cream - Rules are very simple! 1️⃣ Follow @proteincookiebutter 2️⃣ Tag friends to share this with ✳️ The more tags, the more entries 🙌 3️⃣ Every Purchase is an Extra 5 Entries - I will pick a winner on Sunday evening. 12.16.18. Only valid in the U.S. - So are you might or might not know, we launched @proteincookiebutter to the our FDL Customers. We wanted to give them exclusive access to the cookie butter before anyone else because if it wasn’t for them, we would not of been able to fund the creation of it! - And we didn’t expect whatsoever the possibility of selling out before the public launch happening a week later (which is tomorrow). But there is a huge possibility this might happen. Our FDL customers have been loving the cookie butter and have been putting in their 2nd or 3rd orders to ensure they have a solid stock before the next launch 10-12 weeks from now. - So stay tuned! Only time will tell! I will never ever cap them on how much they can buy because without them, none of this would be possible 🤷🏻‍♂️ - Thanks and God Bless - Zach - FlexibleDietingLifestyle.com - #flexibledietinglifestyle #nutritionalfreedom

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@EatEnlightened Waffle Ice Cream Sammies!!! Recipe below 🙌 tag your friend you’d smash these with! - The winners of the @EatEnlightened Dairy Free pints giveaway were ! Make sure to shoot enlightened a dm and they will get all your info! - So with these waffles ice cream Sammie’s, you’ll notice that they are a bit higher carb because that what fits my macros right now! But what you can do is sub a 1:1 ratio of protein to flour to lower the carb and up the protein if you want! So let’s say you sub 15g flour, add in 15g of protein! And I highly recommend a whey/casein blend for best waffles! - ✅ Macros for Each: 378.5 Cals, 52g Carbs, 12.5g Fat, 14.5g Protein! - ❇️ Ingredients for Waffles: 40g All Purpose Flour 15g PEScience PB Cookie Select Protein (“FDL” saves you 15%) 10g Coconut Flour 4g Zero Cal Sweetener of your choice 4g Baking Powder 1 Whole Egg (can sub 50g egg whites) 15g Mini Chocolate Chips - ❇️ Rest of ingredients: 30g Melted Mini Chocolate Chips 66g Enlightened Dairy Free Ooey Gooey Cinnamon Roll 66g Enlightened Dairy Free Chocolate Almond Macaroon - ✳️ Directions: 1.) Add all your dry waffle ingredients into a bowl and mix to help avoid clumping. Now add your whole egg and mix that in the best you can. Then slowly add water and mix till you reach a thick but not too thick batter like consistency. Add to freezer for 10 minutes while you preheat your waffle maker. 2.) Once waffle maker is preheated, spray with non stick butter spray and then add your batter. Cook until golden and then let you waffle cool on cooling rack till at room temp. 3.) Then take your ice cream and let get to room temp. Add your ice cream to your waffle. Add to freezer for 10-15 minutes. 4.) Then add your mini chocolate chips to a microwave safe bowl and microwave till melted. Then cover the outsides of your waffle with the chocolate and add to freezer on top of parchment paper. Once solid, take out and enjoy!! - Hope you guys enjoyed this one! Don’t forget to give it a save! Hope you are off to an amazing week 🙌 - Thanks and God Bless, - Zach - FlexibleDietingLifestyle.com - #eatenlightened #flexibledietinglifestyle #nutritionalfreedom

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Be Proactive With Your Cravings - Has this ever happened to you? Sure as hell used to happen to me... - ❌ Why did it happen? I saw food as “good” or “bad”. I was winning if I was eating “healthy” and I lost if I ate anything that was “unhealthy”. - So let’s use the example of basketball. A loss is a loss no matter if you lost by 1 or you lost by 50. And I saw my nutrition that way..... if I ate anything that was unhealthy, might as well get it out of my system at lose by 50 aka a glorified binge... - ✅ But everything changed when I realized that foods are not inherently “good” or “bad”. Some just provide more health benefits than others and some are a hell of a lot easier to overeat than others. - So instead of getting to the end of the night where I had crushed all my will power thus leading to me binging and consuming 3-5k calories in one sitting..... - I decided to be proactive with my cravings. Having the same “healthy” meals you see, but not being scared to have a cookie, some candy, some ice cream if I was truly craving it. This lead to me not having these binging episodes and thus staying on track. - I gave myself permission. Eating mostly “healthy” with the sprinkling in (no pun intended) of those foods to help proactively tackle cravings. And as a result I was eating a lot less calories than during this restrict then binge cycle. - Do you have any tips you could add that you use to proactively crush cravings? Also, drop any questions you have in the comments and I’ll try my very best to answer them for ya! - Love you all and have a wonderful Tuesday! - Thanks and God Bless - Zach - FlexibleDietingLifestyle.com - #FlexibleDietingLifestyle #NutritionalFreedom

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Protein Cosmic Brownies! Full Recipe👇🏻 - Save this post and tag your friend you smash food with that needs to make this recipe with you and you both will have a chance to win a copy of my Best Selling Recipe Book! @kmnuckoles you won the last contest! Email Zach@FlexibleDietingLifestyle.com to get your copy! - ✅ Macros for Each Protein Cosmic Brownie: 55.75 Cals, 4.25g Carbs, 1.75g Fat, 5.75g Protein, 1.5g Sugar - ✳️ Ingredients (Makes 8 Cosmic Brownies): 31g @PEScience Gourmet Vanilla Select Protein (“FDL” saves you 15%) 15g Black Cocoa Powder 10g Coconut Flour 2g Baking Powder 3g Stevia 1 Whole Egg 100g Fresh Zucchini 45ml Unsweetened Vanilla Almond Milk - ✳️ Protein Frosting Ingredients: 10g PEScience Gourmet Vanilla Select Protein 10g Black Cocoa Powder 2g Coconut Flour 2g Stevia - Additional Toppings: 15g Wilton Rainbow Chip Crunch - ❇️ Directions: 1️⃣ Preheat your oven to 350 degrees F. Chop your Zucchini into slices just so they can fit into your small food processor. Then add your whole egg and almond milk into the food processor as well. Blend for 60-90 seconds so you have a green mixture with no chunks of zucchini. It should look like a hulk juice! 2️⃣ Now add your dry ingredients into a bowl and mix them together to avoid clumping. You can now add your dry to your hulk juice mixture. Mix them together until you have thick brownie batter like consistency. 3️⃣ Now take your personal pan brownie pan and spray 8 slots with non stick butter spray and evenly add your brownie batter to each one. Add to the oven for 8-10 minutes. If you want these to be fudgy, make sure to take them out right at 8-10 minutes. They will still feel uncooked in the middle of the brownies. That’s ok! 4️⃣ While your brownies are cooking, add your dry frosting ingredients into a bowl and mix to avoid clumping. Then add 20ml of cold water and mix and then 10ml of cold water and mix again. You should have a thick but not stuck to the spoon like consistency. Then add to fridge for 20 minutes to thicken up some more. 5️⃣ Once brownies are done, take out and let cool. Then add frosting on top and enjoy! - FlexibleDietingLifestyle.com - #FlexibleDietingLifestyle #NutritionalFreedo

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Burger & Fries CrunchWrap! - Save this post and tag your friend you’d smash this with and you both will be entered to win a copy of the Best Selling FDL Book of Recipes 5.0! @cassiemcfadden_ you won the last contest! Shoot me an email to Zach@FlexibleDietingLifestyle.com and I’ll hook it up! - But forreal.... Burger & Fries inside of a Crunchwrap = my life complete 🙏 full Recipe Below 👇🏻 - ✅ Macros for the WHOLE CrunchWrap Burger: 460 Cals, 57g Carbs, 12g Fat, 32g Protein! - ✳️ Ingredients: 1 Large Burrito Tortilla (mine had 32g Carbs, 4g Fat, 5g Protein) 80g White Potato Non Stick Butter Spray to spray the fries with (add 1g Fat for the sprays) 4oz 96/4 Lean Ground Beef 14g Light Shredded Mozzarella 14g Low Fat Queso 14g Guilt Free Guac (@Traderjoes) 5ml Egg Whites to act as egg wash to help golden Crunchwrap when baking. Sea Salt to season Ground Beef with - Directions: 1️⃣ Preheat oven to 400 Degrees F. Slice up white potato into thin cut fries. Then on oven safe pan and spray with non stick butter spray and sprinkle sea salt on top. Add to oven for 8-10 minutes till golden. (Can make as much fries as you want but this is enough for the crunch wrap) 2️⃣ Preheat stove top pan to 6/10 heat. Take your 4oz of meat and mix in your sea salt. Form into patty and add to pan. Errr on the side of caution when cooking it because it’ll cook more when put in the oven. 3️⃣ Once burger and fries are done, take fries out and put oven on 500 degrees f. Then lay your burrito flat and add you Guac, Queso, Mozzarella, Fries and Burger! Wrap like a crunch wrap (impossible to show on here. Search crunch wrap burger on my YouTube Channel to see) 4️⃣ Coat outside of your crunch wrap with your finger with egg whites to help it golden in the oven. Add to oven until golden! Then slice open and enjoy! - Hope you guys enjoyed this one! Make sure to give it a save! - Thanks and God Bless, - Zach - FlexibleDietingLifestyle.com - #FlexibleDietingLifestyle #NutritonalFreedom

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