MOUTH-WATERING GUARANTEED THE $75 ( 50) SH OP P I N G LI ST! By "The Muscle Cook" Liam Mailer

INTRODUCTION Welcome back and thanks for downloading this free guide to help take the confusion away from you weekly shop! You see, this used to be a huge mental battle for me. Every week I would get to Monday with no real plan or organized ritual to keep me on track each day, in fact, I lie it was normally organized chaos! After hiring myself a coach to put me through my first competition prep, he began issuing me with a few small disciplines when it came to hitting the supermarket. Disciplines that I have no perfected, broken down and put my own spin on to make your weekly shop an enjoyable experiences instead of the dreaded longwinded task it seems to be for most people! In this e-book you are going to see how simple it is to break down your categories and also show you how to structure it into a meal plan which ensures you don t waste food and even better don t waste money! Remember, if you have downloaded my other free e-book showing how to cook and prepares your meals in 3 hours or less, I labeled myself as your secret weapon! This is even more apparently in this guide with my supermarket top 10 tips! So, are you ready? Let s go! TheMuscleCook.com 2016 Liam Mailer 3

LIAM S TOP 5 TIPS FOR SUPERMARKET SUCCESS 1. NEVER SHOP ON AN EMPTY STOMACH This wasn t going to be my number 1 but then I went to carry out my own Sunday Muscle Cook shop and I hadn t managed to eat lunch before hand. BIG MISTAKE. I had my meal plan, shopping list, budget, you name it all in hand but the little devil on my shoulder was getting the better of me. I was drooling down the cookie counter, eyeing up chips and dip, day dreaming of making peanut butter and jelly sandwiches. I had to go home. I ate my meal that was sitting prepared and ready in the fridge, recharged my senses and went into complete my routine shopping fully recharged. You don t believe me? Well my job is to help you cook tasty nutritious meals and keep your mindset in check so I m not going to tell you to try it but ill reiterate one more time. DO NOT shop on an empty stomach! TheMuscleCook.com 2016 Liam Mailer 4

LIAM S TOP 5 TIPS FOR SUPERMARKET SUCCESS 2. CHOOSE YOUR MEALS FOR THE WEEK This is another huge essential to ensure Supermarket Success! This will become a whole lot easier when you have your cookbook or monthly membership program in front of you as it completely eliminates the guesswork. Choosing your breakfast, lunch and dinner recipes for the week will totally change how you shop and eat for the better. You can either choose 2 recipes for each meal for the week or 1; it s completely up to you. It means you are in, pick up exactly what you have written on your plan then out. No guessing, no thinking, no trying to make recipes up in your head and just throwing any old ingredients into your basket. Structure and simplicity is king! 3. KNOW HOW MUCH OF EACH INGREDIENT IS NEEDED FOR YOUR WEEKS RECIPES This on is simple. Once you have chosen your recipes for the week, take a few minutes to write down how much of each ingredient you need for the week. E.g. you decide to have our Greek inspired Egg White Scramble with Bacon Medallions, Broccoli, Feta and Chopped Almonds You will see you can easily label that as breakfast and time the ingredients by however many days you are going to make the recipe. For me, I m usually 6 days on and 1 day I will have a free day so my Fiancé and I can enjoy some of our favourite foods as a reward. 1.4 ltr Egg whites or 8 cartons of 250mls 12 rashers of bacon medallions 1 block of feta cheese 180g Almonds Into the supermarket, pick these up then do the same with lunch, dinner and snacks. Simple. TheMuscleCook.com 2016 Liam Mailer 5

LIAM S TOP 5 TIPS FOR SUPERMARKET SUCCESS 4. HAVE A BUDGET It is a god given fact that we as a nation love food. IF you have been guilty of not following the above rules so far then you will really need to read this one and put it into practice. I used to find myself shopping in the supermarket, with no plan, hungry and picking up the most random collection of treats, some healthy stuff and frozen Pizza s just to curb my appetite at that moment in time. It was also beginning to take a huge hit on my bank account. I used to eat out a lot, well at least 2-x per week. Now add that up over a month at around 10-15 bucks for a lunch you are upwards of $150 per month JUST ON LUNCH! Having a budget of $75/ 50 each week to feed you for the entire week is essential, you will often find that you can have some change left over to buy a few more little luxuries but, make sure the essentials on the meal plan come first! 5. SHOP FOR MEAT AT A LOCAL BUTCHER OR PRODUCER Now this is a new one for me. After launching my cooking website and Facebook page, a friend from School had gone into the family business and was in charge of his Dad s local butcher. He asked me to come in and check out all produce and began to explain the benefits of sourcing your meal and dairy locally instead of just taking what the supermarket has to offer. Meat from a butcher ensures complete traceability, zero additives used, and freshness and as they are a smaller retailer than a supermarket they are grateful for your custom. The more you shop with them, you build a relationship and I guarantee they will help you with a deal if you recommending friends to them and giving them business every week. TheMuscleCook.com 2016 Liam Mailer 6

THE SHOPPING LIST Structuring the shopping list is nice and simple so I will give you an example of a weeks chosen recipes, listing the ingredients along with putting them together in a meal plan for the week. From our monthly recipe membership club, I have taken out the following recipes to make for the week! BREAKFAST Egg White Scramble with Bacon Medallions, Broccoli, Feta and Chopped Almonds LUNCH Teriyaki Chicken Stir Fry with Brown Rice DINNER Garlic and Honey Glazed Turkey with Onions on a bed of Spinach and a Parsley Pesto SNACKS Tuna and Avocado Mini Bites Blueberry Yogurt Post Workout Shake with Oats and Banana In these meals, we have the exact amount we need per serving so we structure that into a shopping list which gives us exactly what we need for hitting the supermarket! We typically aim each week for: 3 (sometimes 4 as eggs are cheaper) Protein Sources 3 Carbohydrates 2 Fats Always have on hand Rice + Seasonings TheMuscleCook.com 2016 Liam Mailer 7

THE SHOPPING LIST BREAKFAST 1.4 ltr Egg whites or 8 cartons of 250mls 12 rashers of bacon medallions 1 block of feta cheese 180g Almonds SNACKS 4 Cans of Tuna 4 Avocados 4 Lemons 1 pack of rice cakes or Ryvita Rye Crackers 6 Spring Onions LUNCHES 900g Chicken 500g Brown or Brown Basmati Rice 1 Bulb of Garlic 350g Asparagus (Frozen or Fresh) 6oz of Red Bell Peppers 6 Medium Carrots Sesame Oil 2 5cm pieces of Root Ginger Low Sodium Soy Sauce Tomato Ketchup White Wine Vinegar SNACKS 350g Rolled Oats 6 Bananas Whey Protein TheMuscleCook.com 2016 Liam Mailer 8

THE SHOPPING LIST DINNERS 12 Turkey Steaks 2 Bunches of Fresh Parsley 2 Bags of Fresh Spinach 4 Red Onions PRE BED SNACKS 700g Natural Yoghurt 1 Bag Frozen Blueberries Seasonings Sea Salt Ground Black Pepper Condiments *It is important to note that you will not have to purchase condiments every single week. Ketchup, Soy Sauce and oils may last 2-3 weeks depending on what recipes you are making so try not include them in your overall price for your weekly shop. Ketchup Olive Oil Sesame Oil Sherry Vinegar White Wine Vinegar Honey Whey Protein 1 container fry light or Pam Spray TheMuscleCook.com 2016 Liam Mailer 9

MEAL PLAN Meal 1 BREAKFAST Egg White Scramble with Bacon Medallions, Broccoli, Feta and Chopped Almonds 8 Egg Whites 2 Bacon Medallions, trimmed 100g Broccoli 30g Feta 30g Almonds 6 Sprays Fry Light Spray 505kcal 50p 16c 19f Meal 2 SNACK Tuna and Avocado Mini Bites 3 Ryvita ½ Avocado ½ can Tuna, drained ½ Lemon 1 Spring Onion 1 tsp Olive Oil Sea Salt Pepper 230kcal 12p 18c 9f TheMuscleCook.com 2016 Liam Mailer 10

MEAL PLAN Meal 3 LUNCH Teriyaki Chicken Stir Fry with Brown Rice 150g Chicken Breast 70g uncooked Brown Basmati Rice ½ garlic clove 50g Asparagus 1oz Red Bell Pepper ½ or 36g Carrot 1 tbsp Sesame Oil ½ tsp grated ginger ½ tbsp Low Sodium Soy Sauce ½ tbsp. Tomato Ketchup 1 splash White Wine Vinegar ½ tsp garlic powder Sea Salt Pepper 560kcal 36p 62c 21f Meal 4 SNACK Post Workout Shake 50g Whey Protein 60g Rolled Oats 1 Medium Banana 543kcal 49p 69c 9f TheMuscleCook.com 2016 Liam Mailer 11

MEAL PLAN Meal 5 DINNER Garlic and Honey Glazed Turkey with onions on a bed of Spinach with Parsley and Sherry Vinegar Pesto Write Page of Cook Book for recipe 2 Turkey Steaks 1 tsp Honey ½ garlic clove 1 handful Parsley 1 tsp sherry vinegar 2 handfuls spinach ½ a red onion 2 tbsp Extra Virgin Olive Oil Sea Salt Pepper 480kcal 63p 9c 32f Meal 4 BEDTIME SNACK Blueberry Yogurt TOTALS 110g Natural Greek Yogurt, Zero fat 25g Blueberries 1 tsp Honey 123kcal 6p 19c 3f Calories 2.438kcals Protein 216g Carbohydrates 193g Fats 93g TheMuscleCook.com 2016 Liam Mailer 12