Team Muzzy Meal Plan

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!