If you have not drank a greens juice before I highly highly suggest you do also vitamin C liposomal. It is like a little bit more expensive. I get it from live long laboratories, it’s freaking amazing.
I love it yeah I never get sick. I literally never get sick I’ll, probably get sick tomorrow. After saying that, also I take a probiotic every single morning. This is very, very important, actually create you, nutrition, we’re coming out with that as well, but yeah creamy nutrition, the green juice launches July 30th. It’s going to sell out literally in the first hour, we only have 2500 bottles, it’s actually limited edition, as you can see.
So I will definitely put a link up very very early in the morning on my Instagram, all my social media, to make sure you can get them. If you want I’m not, I don’t really care if you don’t want to it’s fine, also creatine HCl. That’s coming out soon now, in this article, like I said, we’re going to be going to the grocery store, the grocery store, and I I really I get a lot of messages, a lot of comments, people saying: hey Brenda.
I don’t have a lot of money. Stop going to Whole Foods. Stop going to these expensive places, its farmers markets, wherever I can’t buy all that food, I don’t have $ 150 a week. So what I want to do is I want to cut down the expenses for you and whatever you’re, making whatever I want to make this budget-friendly $ 50. So I want to go to the grocery store money. Go to Walmart, I’m going to try it out myself.
I have no like plan or anything I’m going to go in and I’m going to see if I could get under or around $ 50, so that you can as well mimic exactly what I did and consume all your proteins, your fats and your carbs properly. We’re going to keep the sugars down we’re going to try and get high quality foods. It’s going to be difficult. It’s only $ 50 a week, but for someone that is, like 170 pounds, 160 pounds.
This is going to be ideal and yeah. Let’s get Wally Wally Wally Wally Wally, well aware, while the well at Walla Walla Walla what a work: water, water, water, water, water, okay, anyways! So first step, I’m going to show you the macro! Is that we’re going to be following here on the screen? This is very, very important. This is going to be for a hundred and seventy pound male if you want to just maintain your weight and make sure actually and gain a little bit of weight.
So this will be if you want to gain a little bit of weight at a hundred and seventy pounds very select on the carbs, fats and proteins we’re going to make it happen, boys gross, we will make it happen and the food analysis will come right. After that’s role, okay to start off we’re going to find carbs now, obviously you might want to have specific zeros. You might want to have some freakin Hulk jello in your life.
You might want to have like a lot of breadcrumb on your chicken. I don’t know what the heck you like to have for your carbs pancakes. I freaking love Peggy. I love. I love like chocolate chips, a freaking mole. I love s’mores. I love like dude. I freaking love all this, just like you, so what I really want to do is make sure that you’re getting a good carb source for the entire week, but not spending too much.
I just. I just don’t think that the Oreo O’s of I want this. Like really bad actually for myself, these are not the best for you. So let’s find value this smack it out of the park. Oh gosh, damn it easy on Jimmy, not look at on to me now. Look at her she’s smile and she’s all freaking happiness without the original syrup. Oh just chug it about plant growth, Kodiak gosh, see these are the problems when you come to get groceries like you want everything so I’ll stay focused and let’s pick it up, there’s a lot of different kinds of oatmeal.
You can get. Obviously, if you’re on a budget you’re not going to be able to get all the gluten free and the high quality organic and all these different things, I definitely do say, quick or oats – is pretty damn good you’re. Also, looking for efficiency, so a lot of people they want to be in and out of their store and make it happen. You can also get the gluten free right here. This will last you a good amount, so you have about 13 servings per container serving sizes.
A half a cup drei, so you’re talking about 27 carbs, 5 protein and 3 fat for a half a cup of dry, and you have 13 servings of that. So I do recommend getting the gluten-free quicker oats. We’re going to throw this right in here to get started with the carbs many times when we’re going in the grocery store. We find ourselves at the hostess doughnut this. I don’t think ever so you say it, but the little bite there’s! No.
I couldn’t so. I’m just kidding, but we see ourselves with the bread and we’re like yo. We need bread, brother, we’re not really going to get any bread. I know some of you might be like yeah we’re, not big bread eaters. I would rather have something from like rice or potatoes we’re going to get to that in just one. Second, if you are going to get some bread, I do highly highly suggest something mean free or not even gluten free, just something that with whole grains and seeds.
So I, like Dave’s, killer bread. I actually get this for myself. I don’t like all these ingredients right here that that kind of throws me off many many times, but there are many different types of breads. You can get that are more fresh at your supermarket. That have small, hungry small ingredients always better. I do suggest whole grain and definitely some good seeds in there as well, but yeah. No bread for us is to find the biggest freakin banana in the whole entire land.
Okay get some tamarind. Now, I’m kidding. No, really, you should go out into your front yard and get some aloe vera watermelon like veggies like it is a great source of carp, so we are going to grab one or two vegetables that you can be consuming they’re going to be inexpensive, so you’re not To worry too much, but you do want to make sure you’re getting your fiber and you’re getting very nutritious carbohydrates.
So carrots is also going to be something else that you want to keep in mind great source of a veggie. You can see every single day Your Honor, the honestly like right now. Don’t worry so much about organic, just make sure you’re getting enough in your diet and they’re, not product and your vegetables and you’re getting pretty good stuff for what’s here, so I mean you could get baby carrots if you wanted to.
It is a dollar eighty! Four for about 32 ounces, whole carrots. I definitely found that you get a little bit more out of them, so you know going with these bananas ba na na s two of them. This is going to be like probably like three bucks and you can have two bananas every single day, that’ll be about 250 calories or something like that, even a little bit more and that’s 27 carbs per freakin banana smash baby smash.
Finally, what we’re going to be getting is some vegetables if you find anything bad like a lot of veggies in there, it’s always going to be a plus. So this is one cup there’s going to be four grams of carbs there’s about 22 servings in here. So, let’s just say you have two servings every single day or three. So 7. 14 21. You have three servings of the day. That’s 75 calories, it’s about 4, 8, 12 carbohydrates, but you’re.
Getting some really really leaning lean foods in your diet. Carbs are going to be probably like 15 bucks at most really so we’re going to go ahead and grab grab one of these or, if they do have like the the broccoli. A lot of broccoli cool thing is, there’s a little bit of protein and per each of these. So the same thing: there’s 17 servants, so I’m actually going California blend a lot more bang for your buck.
Now, rice, one of the main things is: where is your rice? Coming from you, don’t really want any enriched rice. Definitely definitely do not suggest that there’s in there you know. Well, you don’t want extra you’re applying this brand. The golden star I mean. Usually I get organic California white, like all these other things, but again you might not have enough money for that. So white rice, jasmine rice and the ingredients just jasmine rice looks like five dollars and 12 cents.
This will last you a good amount of time and you’ll get a lot of bang for your buck. So look to get a good rice, not any of this exercise: jambalaya jambalaya, but and like it’s like even these, even if you want to get freaking olives. All this stuff, like it’s really not worth it with all the they put in there mustard, I freaking love mustard, I would say, like one of the recommendations, is to get yellow mustard more than any other type of monster, because they put a lot of different things In the Dijon and all that stuff and also ketchup get the ones without high fructose corn syrup, if you can see here, yep high fructose corn syrup boom stay away from it condiments.
You don’t really need too many condiments, especially if you’re trying to again build muscle or maintain a specific weight right now, we’re eating about 2600 calories for a hundred and seventy pound male, so you’re actually going to gain a little bit of way. There’s going to be a steady increase again $ 50 for the entire grocery list, I’m trying to make it happen. It’s tough but we’re getting there.
Okay. So we have a choice. We can either go ribeye steak thin for $ 14 for two pieces, or you get something a little bit better: no added hormones or steroids, no growth-promoting antibiotics or anything and get a three pound. Turkey like ground turkey. I highly suggest going this route again. This is only like nine dollars. I think you can have a good amount of food here again. Ninety three percent lean protein and seventy seven percent fat so that Lake good source of protein, you have a choice really when it comes to your proteins.
Do you want only chicken, do you want only Turkey? Do you want some beef? I don’t eat beef. I don’t believe in eaten beef, several reasons why that’s totally fine, if you disagree, but I’m here right now in the freezer section, and I found a 10-pound bag of chicken now, if you get this full 10-pound bag of chicken get to remember with every sixteen ounces Of chicken it’s going to cook down like, like your regular 16 ounce, the chickens going to cook down to about 12 ounces of actual meat.
So when you talk about 10 pounds, you’d have to do the Matt you 16 times. 10 is 100 and 60. So about a hundred and twenty ounces of chicken for the entire week except you’re way to go, this is going to be $ 18.80 for my good so for your fats, you’re always going to get some fats from your your protein you’re going to get some fats From even some of your carb products, but we want something delicious sometime.
Well, I do so. I have a couple suggestions: if you have enough money and you can swing it – a little bit get the nut, so actually there’s only 694 and it’s what definitely lasts. So it’s 16 grams of fat per serving right. So if you’re 58 grams of fat like this is actually a really really good source, I freakin. I don’t love that. That’s dripping all over me reasonably! That’s disgusting! But okay! That’s it! That’s a bit off! Let’s go to the next one: okay, oh this one’s dripping.
This is great, but this is definitely like seven nut and seed butters. So I generally stay away from peanut butter, but when you combine peanuts, cashews almonds, Brazil, nuts, flax seeds, like all these seeds and nuts together, it comes out to be an incredible incredible fat source for you that you can just add to your banana or even add Your oats in the morning, you can also add some brown sugar brown.
Sugar is really really cheap. I don’t even need to go over that, but I do suggest getting this and you if you have two servings of this a day that right there is 32 grams of fat, 14 grams of protein 14 grams of carbs. It’s a lot already and you’ll most likely get the rest. Would you say with every all the other foods that you’re eating, but we’re still going to get you one more fat source, definitely get nuts, Oh peanut pro smooth.
Do you want this yeah great? Let’s do it okay, I know I know I know you want the Oreo O’s we’re not going to do it. Gosh, damn dude. Look at these things. Let’s see, see the macros on this thing, we’re going to have grams of 25 cards one protein for one cup. It’s actually that bad is it but look at the second ingredient: sugar, canola oil, corn syrup death. Just don’t do it. Oh Chips, Ahoy, okay, a lot better! Canola oil, corn chip, cookie bits, damn know what we are going.
What you get is some either maple syrup or honey definitely would go for maple syrup. You can get pure maple syrup and the good good. The good news is that you can get something that will kind of last you a couple weeks. It’s not just going to last you one week so what kind of chopped that price in half, so you know you that you’re good, but this just kidding fifty-three carps, definitely did not know that’s going to happen.
Alright, I’m leaving okay welcome to the be Meier is eggplant. Here we don’t mess with any of the leave it 88 cents. Like don’t do that whatever you do, don’t be fun they’re going to try and get you to do that? Don’t do it! You want to find something that is as organic as possible. Honestly, you do have it in your budget. It’s like, I think, we’re around like fifty three dollars or something like that.
So get the 18 large organic cage-free brown eggs, something on this level. The cool thing about it is for every aid you’re going to get like what 3 grams of fat 5 grams of protein or 4 grams or around that area, which means, if you have say three eggs, four eggs a day, you’re solid! You have your fat. You have your protein, you have your carbs fats and protein it’s great source. Ladies and gentlemen, let’s go.
Do it foo now that I’m a let’s do a food. I can’t speak, I’m dying. Let’s go! Do a food analysis. It’s find out how much all this cost. Let’s eat for this week, shall we let’s go total here comes total is $ 58 and 54 cents they tax. Do they tax food? I don’t think they do. Man yeah, I don’t think, there’s any tax, so 58 dollars so close to 50 bucks, like 60 bucks. A week can get you pretty much everything that you need and we’re going to go back and we’re going to get like discussed some of the meals that you could be having, so that you can just square away your diet for the week each week.
Remember it’s about 170 pounds, so you might have to spend a little bit more if you weigh a little bit more and you want to gain weight. But if you want to lose weight, if you’re trying to lose fat and you’re hunter 70 pounds, when I get 260 pounds, it’s beautiful, it’s going to be a little bit less expensive. It always shifts as well. If you buy in bulk, if you go to Costco, if you go to like really big supermarkets or whatever, and you get like a 10-pound bag, you get like 20 pounds or whatever it is.
It could last you for two weeks, and actually you actually could cut your all of your expenses down even more. So. Keep that in mind when you’re choosing your budget for your food and if you, if you want to get to the physique that you want. You know a lot of it is how you’re training, of course, but also that diet and how much you’re spending on food. Sometimes you got to risk it all to get to where you want your goals to be here.
We go all right guys. So what I’m going to do is I’m going to put the MyFitnessPal right here on the screen right here. You see it okay, so, as you can see, 20 carbs left in the total day, 5 grams of fat and 1 gram of protein. So that means I ate. I still need 1 gram of protein. I ate 5 grams of fat a little bit too much and 20 grams of carbs. I still need this is actually fine. This is completely fine because you’re just going to be adjusting your macros as it goes anyways.
So, let’s just say, there’s 45 calories left in the 2600 calories that you consume. That’s fine. 25 50 is good unless you know you’re burning way. More than that, and obviously you don’t want to lose weight, you want to gain weight, so 175 170 pound Mel, we got pretty damn close. We’ve got a pretty pretty damn close to everything and I should be see on the screen. We have breakfast lunch dinner and then get the snacks.
Let me explain so when you wake up okay, when you wake up you’re going to have about 60 grams or sorry yeah, 60 grams of gluten free oats Quaker Oats. Now you can have this with water. Put a little bit of brown sugar in there that also a gesture, your macros a little bit as well, but she put into MyFitnessPal but that’ll, be a total of 40 carbs four and a half fat seven-and-a-half protein. Okay! Next, with those gluten free oats, you’re also going to have two eggs because remember we have eighteen, a so 18 divided by two.
You have about nine days worth of eggs, you’re going to have ten fat and 12 grams of protein there, okay, so that’s best meal number! One! Now before you go train whatever that that looks like for you, you can do a couple different things. I suggest having some more carbohydrates, I always love to just have a banana with two tablespoons, as you can see in the snacks, so we have one banana. This wasn’t weighed out exactly these bananas are actually little bit bigger, so the carbs might be actually even more accurate but 27 grams of carbs, perfect, very good for you before your training, with 16 grams of fat 7 grams of protein, another 7 gram grams of carbs.
So you’re going to be able to go and train and get that meal in as well after your ass, your training session, you wan na then have yeah right here. You see the turkey all-natural fresh ground, turkey. You could have about 6.8 grams per day here. We’re going to have six point three grams of Turkey: that’s a good amount of protein 35 grams of protein. The jasmine rice we’re going to have 60 grams of carbs.
Here you really want to replenish all that glycogen 4.5 grams of fat boom and then yeah. That’s pretty much going to be your your meal. After your training. Now you go to lunch. Lunch could be a little bit later. You get like 2 p.M. 3 p.M. 4 p.M. That’s completely fine you’re, going to have the California blend at veggies number. These right here. Right here so you’re going to have 3 cups of that now, the only problem is, you might run out of veggies, but that’s okay, if like these are pretty cheap, so you can go run back to the store if you need to grab those but 12 grams Of carbs right there and then with that you’re, also going to have the frozen chicken breast, so nine ounces remember you can have.
I believe what was it 17 ounces per day with with this specifically like a 10 pound tub, so that’s only 51 grams of protein 5 grams of fat. Now you can also switch that chicken with the turkey for your post-workout meal. If you want a little bit more protein, I actually suggest that as well and then to finish off that meal for lunch. You’re going to have 60 grams of carbs of the protein are sorry at the carbs and the proteins going to be four and a half grams.
With that jasmine rice now moving on to dinner dinner you’re going to have, and that could be around six seven o’clock. I generally go to sleep at 10, so I won’t eat anything two hours prior and that’s something that take very very seriously. So you can even have another snack before like after lunch and you go ahead and have a banana another banana 27 grams of carbs and then one tablespoon of the peanut Pro smooth nut.
So remember it’s this stuff right here, so pay attention on the screen, because you can see everything that I’m putting on here and then we’re going to finish off our dinner. A nice juicy delicious meal we’re going to have some frozen chicken breast eight ounces. That’s going to be 46 grams of protein 5 grams of fat, then we have the jasmine rice, another six, two grams of carbs and then we’re going to have three whole carrots with this right here now again, you might run out depends on how much each of These way, you might actually be perfect for the entire week, so around $ 58 $ 55, but the eggs are going to last nine days.
You can you can reduce that price a little bit. The oats will be perfect. The jasmine rice will last you a little bit longer, which it’ll be really good for you. All of this. The other stuff is going to last. Exactly how long you pretty much need it. This will last longer so you’ll need to buy it. You probably to buy this like every three weeks, every month or whatever or whatever that looks like.
So that’s it right there guys! That’s your total, like we just did that we did it 55 bucks for your entire macros for the week now, if you’re, if you’re heavier, obviously you’re going to pay more like this name of the game, is the name of the game. How important is your? Is your health and that’s what it comes down to we’re eating solid foods like delicious foods, good foods that are very, very healthy for us now, if you’re able to spend a little bit more money, I suggest adding some fruits in here a little bit more than Just a banana and then also mixing up your vegetables each week, it’s very, very important different type of micronutrients also, I will say this like real.
I’m not just saying this just to say this, but I have like these greens honestly is also another great way for an entire month. You’ve spent 35 bucks for the entire, like nearly the entire month. You get all your microbes, not all I’m sorry, but you get a lot of micronutrients that you, you probably wouldn’t get just eating these foods, and this is essential for just a moment just to add into your diet to make you feel a little bit better.
This has helped me honestly the reason why we created greens – it’s because everybody has got issues that I that I work with and they were all like yo. We need to come up with something: that’s really like next-level, but a good, solid price that doesn’t need to compete with anybody else because we’re on our own island, and this is why we created the greens to create new greens. So definitely definitely definitely keep this in mind.
We probably already sold out of them or we’re going to be selling out of them on July 30th, so make sure you’re staying in tune with that. But that’s like yeah five bucks for the entire month, so for the entire month, including those greens, you’re talking about gut gut healthy food, you can add some salt out. I always suggest adding some sodium to the to all of the foods that you’re consuming and then also having make black pepper, maybe tumeric.
If you get spices they pretty much last like six months to a year like it depends on what you’re buying, obviously but get something that you really enjoy and put it all in there and yeah you can get basil, you can get oregano, you can get paprika! You can get what other things do I love. I love turmeric turmeric with black peppers, a lot of studies behind that shows that it’s incredible for a lot of different things, all good i’ll get into those variables.
In other articles, i’m actually studying a lot of nutrition right now, which is really really fun, but yeah total 55 times for four weeks. In a month approximately you’re talking about two hundred and twenty dollars, plus the greens, juice 270 dollars you’re going to be feeling great. Let’s say: you’re making $ 1,000 per month, or maybe you’re, making seven hundred or a thousand to make sure that you can eat right.
It all comes down to how you want to feel and what you want to look like now, if I like, if I take off my shirt right now in order to get to this right now, it’s taking a lot, it’s taking a lot of just calculations and Making sure that i’m eating the right foods and and micronutrients, and so many different things and i’m getting stronger, but i’m also reducing fat like quicker than I ever have. So these are things that you just need to keep in mind as you’re developing trust.
The process trust the process, 100 % and keep the variables right where they need to be, but keep the variation very, very high. The more unique the foods are, better quality digestion, you’re going to have the ease of your body is going to be able to work, and you know what that means: less cortisol, less stress, less everything, more development and building for all of your muscles. So yeah. Hopefully you enjoyed this article.
If you enjoy these type of articles, please do comment down below subscribe. If you haven’t already go ahead and click that subscribe button, we’re coming out with bangers we’re going to come out with, like so many different bodyweight articles, tutorials we’ll also incorporate some weights into it. So if let’s say we go through an entire bodyweight article, at the end of it rows going to incorporate some weights because I am bodybuilding and I’m going into men’s physique October 5th is my competition so and I want to win it and I’m putting everything.
Every ounce and I’m learning new structures and strategies and in formulations too, to really a methodologies to get my body to the next level with that style of training as well. Incorporating a bodyweight training so definitely definitely stay tuned for more appreciate you guys. So so much love. You number comment down below subscribe. You haven’t already and I’ll see you next time. Peace open! I, through the waves cut through me, enticed by the
Pumpkin Seeds are a great addition to your Keto snack list!