I have been getting a lot
of questions about Team Muzzy's food plan. This blog post will fill
everyone in on what my shopping list typically looks like, recipes,
and the costs associated.
We mostly shop at Walmart
in Clinton, NC & Sams Club in Fayetteville, NC.
Your pricing may be
different at diff locations.
All amounts are based for
the whole month but I shop weekly.
Everything is based off of
2 adults.
You may need more or less
based off your own usages.
SHOPPING LIST
W/PRICES
-1 canister of Advocare
Spark at $51.95/month
-1 canister Advocare
Muscle Gain at $79.95/month
-6 cartons of cage free
farm fresh eggs at $4.76/ea = $28.56/month
-3 onions at $.88/lb =
$2.64/month OR 3 precut onion tubs at $2/ea = $6/month
-3 cartons of sliced
mushrooms at $3.34/ea = $10.02/month
-Portabella mushroom caps
at Sams 18oz $3.98 or Walmart 6oz $2.88
-1 bag of baby carrots at
$1.84
-2 bags of precut broccoli
at $4.74/ea = $9.48/mo OR 4lbs fresh broccoli crowns at $1.44/lb =
$5.76/m
-8 lbs bananas at $.57/lb
= $4.56/month
-4 cucumbers at $.52/ea =
$2.08/month
-2 packages of great value
bacon bits at $4.78/ea = $9.56/month
-1 large bottle of great
value ranch at $3.86
-1 olive oil nonstick
spray at $1.53
-3 12ct Activia yogurts at
$5.43/ea =$16.29/month
-1 1lb fiesta shredded
cheese at $5.97
-1 1lb shredded mozzarella
cheese at $5.97
-1 10lb bag of frozen
boneless/skinless chicken at $19.83
-3 6lb raw whole chickens
at $.98/lb = $23.52 OR 4 1lb cooked whole chickens at $4.98/ea
=$19.92
-3 heads of iceberg
lettuce at $.98/ea =$2.94/m OR 3 packs of romaine lettuce at $2.38/ea
= $7.14/m
-Butter tub at $3.14 and
spray at $3.76
-3 bags of frozen
vegetables at $5.98/ea = $17.94/month
-Seasonal fruits whatever
is cheapest budget $10- $20/month
-Nuts: Now we buy 2 - 3lb
tubs of mixed planters sea salt nuts from Sams Club for $16/ea =
$32/month. Walmart sells one similar at 1lb for $12/ea which you
would need 6 of at $72/month
-2 12ct Akins shakes at
Sams Club at $15.27 = $30.54 OR 6 4ct at Walmart at $5.38 = $32.28
-Spices any kind you want
-Dips/sauces any you like
so long as they meet the label guidelines below.
In total you should not
be spending over $300 in food to eat healthy while fueling your body
properly! For the chickens I choose one or the other frozen or whole
depending on how we feel but the flavoring possibilities
(spices/dips/sauces) are endless and thats why we never get tired of
what we eat! Pretty soon the chickens will be laying eggs and that
expense will fall off our grocery bill as well! You can obviously
save more by prepping your foods verses buying them pre-prepped but
sometimes a girl is tired! Also some of the items you wont need to
buy monthly or as often, I kinda just replenish when they are low. I
just tried to give a rough estimate about the max of what healthy
eating could look like. I don't include our Advocare expenses
because we have a whole separate budget for that and the Akins
shakes. We personally only spend about $250-$295 for the month
since changing our lifestyle. We use to literally spend $400 and
up!!! So for us its not only saved our lives but also our checking
account!!!
Lets talk about
nutritional labels for a moment. How many of you actually read those
things? I never really use too and I focused on the wrong parts! When
your trying to adapt recipes or try new dips or sauces what I want
you to look at is the CARBOHYDRATES! Normally a serving size is 2
tablespoons. I bet you never read that part either eh? I don't like
to eat any type of sauce or dip that has more then 5 carbs, I
honestly like to stick to 1-3 max. Did you know to look at the fiber
and subtract that from the carb number? Same if there is sugar
alcohol content listed. Both of those numbers you should always
subtract from the carbs listed in order to get your net carb. Thats
the guideline I follow. Do you realize how different each brand can
be for the same product? Seriously lets take ranch for example hidden
valley brand has 3 carbs in it while great value has 1 carb! They
taste the same to us and great value is cheaper so thats what we get.
So please always check your labels.
Are you afraid you can't
eat foods that you love anymore?
WRONG! Everything in
moderation my dear! Lets talk PORTION CONTROL! I typically try to use
the hand method to portion things out. I don't count calories or use
measuring cups because lets face it thats just not sustainable for me
and its too time consuming. If I were to need to really buckle down
then I might try other methods. However, right now this is what works
for me! Take a challenge for me please, measure everything you
consume at every meal this week according to the labels serving size.
Take a picture of it, now serve up what you would normally do, take a
picture, compare the photos... see how much we sway from the suggest
serving size? See how over the top our consumption is? I struggle the
most in this area because I struggle with binge eating. If you
struggle with food, I HIGHLY suggest reading the book “Shades of
Hope”. Even if you don't struggle read it. It can be life changing
if you let it be.
Things I have learned.
Your body can only process so much with in the hour. Typically a body
burns 1200 calories a normal day. It needs that amount in order to
maintain and function properly. Eating less than 1200 calories a day
is not good for your body, it doesn't understand that you are trying
to lose weight, instead it starts to store and go into survival mode.
In which case can also make you gain defeating the purpose of cutting
your calories. The more active you are the more you should eat BUT
you need to fuel at the proper times, because again it can only
process so much in a given amount of time. You should always kick
start your metabolism with breakfast, don't skip it. To keep your
metabolism going you should eat at least every 4 hours at minimum if
you can help it. Our typical day looks like Breakfast at 7am, snack
at 10am typically after our morning cardio/abs, lunch at noon,
strength training at 1pm, then a snack at 2 (post workout), dinner
around 5, and a bedtime snack at 8pm. We like to try and stick to
this schedule as much as possible. Life happens though so sometimes
were off an hour or so or have to throw all our workouts into one
sitting instead of 2. We believe you need to fuel yourself pre and
post workout so you can see why we have the schedule set up the way
we do. Now if you are training for a event of some sort you may need
to taylor this a bit more.
ADVOCARE
Yes, we are independent
distributor advisors. Why? We love the quality products so much we
decided to back them! If your interested in learning more about the
products, trying them, or wanting to become a distributor too please
message me! I can also tell you how to get your own discount! I have
had many ask about Advocare since they see me having my morning Spark
everyday! I also use clear mood! Cory interchanges muscle gain, post
workout recovery, and mass impact. An when we need extra hydration we
use rehydrate! You can check out our website because I'm sure every
single person can find something thats perfect for them!
Speaking about hydration.
What do you drink? It is said that you should drink half your body
weight in ounces of water a day. I am pretty sure I may over do that
sometimes which is also said to potentially screw with your
electrolytes. At first to help get myself off of the soda pop and
sweet tea, I started drinking diet green tea to help me transition to
water. Find the way that works for you! I also have to have it super
cold and a straw! Insert my wonder woman tumbler!
EXERCISE
Move your tush more! We do
cardio and abs monday through friday, strength train heavy weight/low
reps Monday (chest/tri's) & Tuesday (back/bi's), Wednesday is leg
day, strength train low weights/high reps on Thursday (chest/tri's) &
Friday (back/bi's), off Saturday & Sunday. You don't need a GYM
to exercise! Even walking for 30mins a day can greatly improve your
life! If you need advice or ideas just message us! We are more then
happy to help you develop a plan with what you have! If your local to
us feel free to utilize our home gym, its free!
I will be writing out the
recipes I use in another blog but for now below you can find the
things we eat.
BREAKFAST
-Omelet Casserole w/a
spoon of salsa, half a banana or handful of any fruit, yogurt for
cory, & Spark.
(sometimes we add a slice
of bacon)
-Scrambled egg, bacon
bits, shredded cheese, garlic salt, butter. Half a banana or handful
of other fruit.
LUNCH
-Boiled egg
w/salt&paprika, raw broccoli, raw carrots, ranch.
-Portabella Mushroom cap
Pizza's
-Salads
-Dinner left overs
DINNER
-Any meat the size of my
hand and 1 and half handfuls of frozen veggies.
(with assorted spices,
dips, & sauces)
-Portabella Mushroom cap
Pizza's
-Salads
SNACKS
-Handful of mixed nuts
-Shakes
-Handful of fruit or
veggies
-Banana protein muffins
-Pecan Swirls for Cory
from Sams Club.
PLEASE message us if you
have any questions or need advice!!!
We have been doing all of
this since March and I have lost 40lbs and feel better and happier
than I have in my entire life, Cory has lost 15lbs but has built a
decent amount of muscle already too! If we can do it, then I know you
can too! Persistence and Perseverance! Stay consistent at least 85%
of the time and you will notice a difference in no time!
