theflexibledietinglifestyle theflexibledietinglifestyle

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Zach Rocheleau  🙂 Good Vibes Only 🔹 Free Macro Friendly Recipes 📱 Food Photos Taken w/iPhone 📧 Zach@FlexibleDietingLifestyle.com 📚 Most Popular Recipe’s 👇🏻

Can you imagine if there was a place open at 2am after the bars that served Protein Pop Tarts 😱😱😱 Tag a friend who would agree with this!
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Be safe tonight my friends 🙏 I promise the recipe will be coming in the near future. Just like teasing you guys. it’s fun 🤷🏻‍♂️
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Thanks and God Bless,
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Zach
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FlexibleDietingLifestyle.com
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#flexibledietinglifestyle #nutritionalfreedom

Note to self.... Pop Tart Ice Cream Sandwiches are ALWAYS a good idea 🙃 Tag a friend who needs this!
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Soooooo my new Protein Sugar Cookie Dough Pop Tart with a fat scoop of @eatenlightened vanilla ice cream turned into an ice cream sandwich changed my life for the better! And best believe it’ll do the same for you!
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This is kind of rubbing it in because I can’t share the new protein pop tart recipe just yet (probably not for another 3-4 weeks) but..... when I do.... your life will be forever better 🙂
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Just know the dough for these Protein Pop Tarts only has 9g carbs... that’s for the WHOLE Pop Tart!
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I’ll leave with that! Have an amazing Friday night and even better Memorial Day weekend my friends!
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Thanks and God Bless,
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Zach
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FlexibleDietingLifestyle.com
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#flexibledietinglifestyle #nutritionalfreedom

Bacon, Mac & Cheese Crunch Wrap Burger!! Tag a friend who needs this!!
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Macros for the WHOLE Crunch Wrap Burger. It’s HUGE by the way! 🙃:
484 Cals, 56g Carbs, 12g Fat, 38g Protein!
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Ingredients:
1 @TraderJoes Flour Tortilla (35g carbs per)
4oz 96/4 Lean Ground Beef
1 Slice @TraderJoes Turkey Bacon
28g Elbows Macaroni
14g @Traderjoes Light Shredded Mozzarella
16g Archer Farms Salsa Con Queso
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Directions:
1️⃣ Preheat oven to 450 degrees F. Take a small stove top pot and fill with water about ½ the way up. Set burner on high and bring water to a boil. Then add your macaroni to the water and turn water on low and add cover to pot. Cook for 4-6 minutes until macaroni is soft but not too soft. Make sure you mix it around so it does not stick to the bottom.
2️⃣ Once the macaroni is done cooking, drain the water and then add your macaroni back to your pan. Then add your queso and shredded mozzarella cheese. Add back to your burner on medium heat with cover on for a minute and let cheese melt. Mix around once melted.
3️⃣ Now set aside you Mac & Cheese and then preheat your stove top pan on little higher than medium heat (6/10). Then form a 4oz burger patty and season with few pinches of sea salt. Then add that and your slice of bacon to your pan. Do not add cover on top of pan. Flip once burger and bacon have been cooking for about 3-4 minutes.
4️⃣ Once done, you can lay your tortilla down, add your Mac & Cheese then your bacon, then your burger and then fold like a crunch wrap (check youtube for tutorial). Then add to oven safe pan, spray with butter spray and add to the oven for 8-10 or until golden on top! Then take out and enjoy! Optional whole runny egg on top for show 😉
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And that’s it! Simple and ungodly delicious! 🙂
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Hope you all my friends had an amazing Thursday!
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Thanks and God Bless,
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Zach
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FlexibleDietingLifestyle.com
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#flexibledietinglifestyle #nutritionalfreedom

“Turn your Overnight Oats into Protein Cookie Sandwiches!?!? But how Zach!?!?” Tag a friend who needs this recipe!!
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Let me show you!!
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Macros for each Protein Cookie without toppings: (Makes 6):
40.5 Cals, 5g Carbs, 0.5g Fat, 4g Protein!
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Macros for each Protein Cookie Sandwich (Makes 3):
107.75 Cals, 11g Carbs, 1.25g Fat, 12g Protein!
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Ingredients for Overnight Oat Protein Cookies (Makes 6):
40g Quick Oats
Enough water to cover oats in bowl
50g Egg Whites
15g @PEScience Gourmet Vanilla Select Protein (“FDL” saves you 15%)
5g Coconut Flour
3g Stevia
2g Vanilla Extract
2g Baking Powder
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Ingredients for Protein Frosting Filling:
15g PEScience Gourmet Vanilla Select Protein
2g Coconut Flour
2g Stevia
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Directions:
1️⃣ Preheat your oven to 350 degrees F. Add your oats and water into a microwave safe bowl. Remember just enough (err on the side of caution) water to cover the oats. Now add to your microwave for 90 seconds. Make sure to watch them so your oats do not flow over. It shouldn’t happen but microwaves vary in power.
2️⃣ Once done, a lot of the water should’ve been soaked up. Now add your egg whites and mix them in. Then add the rest of your dry ingredients into a seperate bowl and mix together to avoid clumping. Then add to the wet ingredient bowl and mix until you have a thick cookie batter like consistency. If it is still too runny add to the freezer for 20 minutes to thicken up.
3️⃣ Now take some parchment paper and cover your pan. Add whatever toppings you want to have in your cookies now. I split my cookie dough into 3 different bowls so I could add sprinkles, fruity pebbles and keep one like an oatmeal cream pie.
4️⃣ Now add 6 balls of dough to your parchment and then shape into fat cookies. They will not move much when baking so you can shape into whatever shape you want them to be. Add to you oven for 8-10 minutes.
5️⃣ While those are cooking, add your dry frosting ingredients into a bowl and mix to avoid clumping. Then add 10ml of cold water and mix and then repeat until you have a thick frosting like consistency. Add to the fridge to let cool some more. It will thicken up too while in the fridge.
Continued Below 👇🏻

“Zach, I want your life. I want to be able to live in a beautiful place like Austin, TX. I want to be able to have the freedom to live life on my terms. How do I do it?”
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This was a question I received earlier today and I want to share what I shared with Tyler.
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“Tyler my man! This is an easy and simple equation! Well not really. Let me tell you a story of how I did it.
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Back in 2012, I was a Sophomore in College. I had just had a career ending hip surgery that ended my college basketball career. It seemed like that worst thing that ever happened to me.
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But in hindsight it was the best thing that ever happened to me. In that moment, my life was at a standstill. I had a decision. Was I going to be a victim or was I going to use this moment to finally take my life serious. I decided to finally take advantage of the God given abilities I have been gifted. That’s when the self development started.
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But the key with self development is to make yourself better so you can use that as a tool to help the world be a better place. To help those around you be better. To be a value provider rather than a value taker.
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I read a book every 1-2 weeks. And did this for 3 years straight. I recognized that reading books was the key to learning 10 years worth of wisdom from someone I looked up to without ever meeting them. It expedited the process. This was building my foundation of knowledge.
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I honestly became anti social. My friends would say, “You are lame now! We miss the old Zach who used to party and have fun with us!” Why did they say that? Well in order to make time to read that much, I didn’t party anymore. I was obsessed with making my self better. I knew this was an investment for the rest of my life. I was set on being historically correct. I knew my friends at the time would see this come full circle in the years to come.
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Then 3 years after that, I decided to not read anymore books. I needed to apply everything I had learned. So the past 3 years have been application. This taught me practicality. Without that foundation of knowledge from the 3 years of reading, my application would of been garbage. I wouldn’t of had the.... Continued Below 👇🏻

Protein Cosmic Brownie Recipe is now LIVE on the @YouTube Channel! Tag a friend who needs this recipe!!
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I’ll just get right to the stats because they are insane! The moist brownie topped with that rich chocolate protein frosting and those rainbow crunch pieces on top! 😍
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And with all that, the macros for each cosmic brownie are insane!
55.75 Cals, 4.25g Carbs, 1.75g Fat, 5.75g Protein! And for those who will ask, only 1.5g sugar!!
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Rejoice and be glad! Search “Flexible Dieting Lifestyle” on YouTube and you will find this video! Have a special surprise in the description below with a printable pdf of all my best recipes!
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Hope you all my friends this Monday!
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Thanks and God Bless,
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Zach
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FlexibleDietingLifestyle.com
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#flexibledietinglifestyle #nutritionalfreedom

New to Tracking Your Macros!?!? Here’s a Cheat Sheet to help you know which foods help you hit your macro goals! Make sure to give it a save so you have it handy at all times 🙏
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✳️ The Macronutrient Cheat Sheet!✳️
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❇️ For each one of us, we have a specific goal of protein, carbs, and fats that we need to hit in order to reach our goals. These are our Macronutrients.
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🤦🏻‍♂️🤦🏻‍♀️ For most of us when we first start tracking our macros, we have a hard time consistently hitting them. And it's not your fault. It's just practice and figuring out what foods provide which macros.
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✅ So I took it upon myself to make a simple cheat sheet displaying which foods can be categorized as providing which macros!
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✳️ Here's how it broken down:
👉🏻 Carb Sources
👉🏻 Carbs + Protein Sources
👉🏻 Protein Sources
👉🏻 Protein + Fat Sources
👉🏻 Fat Sources
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✅ So as you can see, some foods provide solely one Macronutrient while others provide some of more than one.
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Really hope this helped and feel free to tag anyone who could benefit from this cheat sheet!
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Thanks and God Bless,
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Zach
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FlexibleDietingLifestyle.com
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#FlexibleDietingLifestyle #IfItFitsYourLifestyle

Sugar Cookie Dough Protein Pop Tart!!! Tag a friend who needs this recipe!
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MY FRIENDS! If you watched my Instagram story last week, you saw I was relentless trying to master the new Protein Pop Tart Recipe 😵😵
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And it’s safe to say.... We did it!!!
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The macros for the dough of the Protein Pop Tart are 👌🏻 and the dough when baked turns into that heavenly pastry that we all love!
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Macros for the dough of the Pop Tart: 117.1 Cals, 9.4g Carbs, 4.7g Fat, 9.3g Protein!
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And I figured out how to meal prep he dough in 5 minutes for 10 Protein Pop Tarts!
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And after 7 days in the fridge, the dough is just as good as the day I made it!
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And I measured these pop tarts compared to the store bought ones and these are 2.5 inches longer and 1 inch wider!
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Few things though... I can’t share this epic new recipe probably till next month because of a cool project I’m working on that keeps me from sharing it till then!
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Have patience! It’ll be well worth he wait 🙃
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Love you all more than you’ll ever know! Keep spreading those good vibes 🙂
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Thanks and God Bless,
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Zach
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FlexibleDietingLifestyle.com
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#flexibledietinglifestyle #nutritionalfreedom

Need a Breakfast Idea for tomorrow morning!? Or damn even tonight!? Tag a friend who loves breakfast!
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XL Breakfast Omelette Wrap for the win! With the perfect runny egg in there too! 😵😵
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And it’s only 350 Cals for the WHOLE THING!
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Full recipe is now LIVE on the @YouTube Channel! It’s a game changer so enjoy!
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And just wanted to say thank you all so much who support the YouTube channel! It’s been crazy to see it growing 200-300 new subscribers every single day on a platform like YouTube which is soo tough to grow on! You all are da best 🙂
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Have an amazing Friday night and an even better weekend 🙃
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Thanks and God Bless,
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Zach
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FlexibleDietingLifestyle.com
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#flexibledietinglifestyle #nutritionalfreedom

Tag a friend who knows these feels 😂😭

The Weekday Warrior!
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We’ve all been there. I know I have.... let me know in the comments below if you can relate.
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Monday thru Thursday, you restrict and go super low calorie. This is what we considered to be “winning”.
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Then Friday after work, we let loose a bit.
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Then Saturday we go HAM!
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Then Sunday we keep it going until 3-4pm and then we get ourselves ready for the week of restricting ahead....
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This cycle sucks!
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In my full YouTube video, I cover this whole topic in detail!
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I also cover how you could be eating more calories and losing more body fat 🙏
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Make sure to check it out! 10 minute video that’ll open your eyes do a new way of seeing your diet 🙌
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Hope you all my friends are having a great Thursday!
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Thanks and God Bless,
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Zach
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FlexibleDietingLifestyle.com
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#flexibledietinglifestyle #nutritionalfreedom

You guys ask for it, I’ll make it happen!
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Protein Cosmic Brownies!!! Tag a friend who would crush these with you!
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If I get 1200 comments on this post, we will film the full YouTube video tomorrow! It’s in your hands once again!
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Macros for each Protein Cosmic Brownie:
73.8 Cals, 5.6g Carbs, 2.6g Fat, 7g Protein!
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Lol all those who know about the FDA rounding rules on the nutritional labels will appreciate my use of decimals!
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Also on the YouTube channel, new video just went live talking about “How eating more calories could lead to more fat loss?” It’s already getting tons of love so I appreciate you all who support the YouRube channel! About to hit 37k subscribers!
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Keep spreading those good vibes my friends and don’t forget to comment below so I have to film this recipe!
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Thanks and God Bless,
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Zach
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FlexibleDietingLifestyle.com
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#flexibledietinglifestyle #nutritionalfreedom

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