Ultimate Grocery List

So, you’ve read my latest post about maintaining your fitness goals this summer. You’ve taken heed to all the tips, but you’re not seeing any changes to your body. You’ve tried every exercise in the book, but still….nothing. Question – Have you considered taking a look at your grocery list? It may be the reason why you’re not seeing any results. Ever heard of the phrase “Abs are made in the kitchen?” Well, that statement is so true! You have to fuel your body with nutritious, whole(REAL) foods to not only lose weight, but to fight chronic diseases, have beautiful glowing skin, healthy hair, strong nails – should I keep going? I could. The benefits of living a healthy lifestyle are limitless! With that being said, I’ve constructed the ultimate grocery list and meal plan that will help you regain control of your health and lose those extra 5 lbs.

When I first started my fitness journey, I HATED grocery shopping, because I had NO CLUE of what to get and how the foods would affect my body and lifestyle. Fast forward to today, and I’m a lean mean grocery-shopping machine. When I go to the grocery store I go with a plan to get healthy, satisfying snacks and meals that last me an entire week for under $50. “FIFTY DOLLARS”, you say?! Yes, only 50 bucks.

First, you’ll want to create your meal plan for the week. Then construct your list. Typically, I choose two to three items of each food group.

The meal plan below is literally my go-to! I share it with all my friends and family who ask me to create a meal plan for them.

The Meal Plan

BREAKFAST(7:00)
• Sautéed kale, scrambled eggs(2 egg whites & 1 yolk) and fruit
• Avocado whole-wheat toast, scrambled eggs(2 egg whites & 1 yolk)
• Reg. or low sugar oatmeal with fruit
• Turkey bacon and egg whites with toast
• Multi-grain/high fiber cereal with skim or 1% milk• Rice cakes
• Baked egg muffins with vegetables

SNACK(10:00)
• Apple or banana with 2 tablespoon of peanut butter
• Small salad with turkey or tuna
• Fruit bowl
• Tuna and wheat thins
• Veggie bowl
• Yogurt
• Rice cakes
• Trail mix
• Smoothie

LUNCH(12:00)
• Lean protein
-baked, grilled, broiled chicken or fish
-ground turkey
-flank steak
• Vegetables
-Green beans
-Asparagus
-Sauteed Kale or Spinach
-Broccoli
-Squash
-Zucchini
-Peppers
• Complex carbs
-multi-grain rice(brown), multi-grain/high fiber bread, wheat pasta,
sweet potatoes
• Salad
-Spinach
-Veggies(cucumbers, green peppers, celery)
-Meat(lean ground turkey, chicken breast, salmon, tilapia, cod)
-Use balsamic and vinaigrette dressings…stay away from creamy
dressing

SNACK(2:00)
• Choose one from above

DINNER(6:00-7:00)
• Choose option from lunch
• If you’d like dessert: Jello, sherbet, Italian ice, frozen yogurt

SNACK(9:00/if hungry)
• Choose a small portion of a snack listed a about

Drink water. The recommended amount of water one should drink a day is eight 8 ounce glasses or 2 liters.

**Note: Don’t forget the extras like salad dressing(balsamic is delicious and easy on the calories!), spices and herbs, oils to sauté, coffee/tea, etc.

Grocery List

 Tips to keep in mind….

Tip 1: Before heading to the grocery store, search Pinterest for more healthy meal options. Use key phrases like Healthy Breakfast Meals, Healthy Snacks On-The-Go, Healthy Lunch Ideas or Nutritious Dinner Recipes.

Tip 2: Stay away from the middle aisles. Most processed foods live there. You’ll want to shop on the outskirts of the store which is where the fresh produce and raw meat live.

Tip 3: To save money, skip pre-cut foods. Cut the food up yourself. Pre-cut foods tend to be higher in price.

Tip 4: Don’t be afraid of frozen veggies. They are especially essential for the girl-on-the-go, as fresh produce will spoil sooner than frozen vegetables.

Tip 5: Freeze what you’re not eating. I know that sounds extremely basic, but you’d be surprised at how much food you can save by simply taking the time to freeze it. Remember, food is money. Just sayin’.

Tip 6: KISS – Keep. It. Simple. Stupid. Don’t stress about it. There are soooo many resources out there that can help you with your wellness journey. I’m one. Use me. Feel free to email me at info@lipstickinmycoffee.com if you have any questions.

To make life even easier, I’ve created a free printout for you.

Click LIMC Weekly Meal Plan & Grocery List to print.

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imageWelcome to the last week of July 2016! It’s going to be an extremely busy one…and HOT. Temperatures are suppose to rise to the upper 90s.😩 Anybody who knows me, knows I hate the heat with a passion. So, when it comes to dressing for the summer, I try to wear clothes that are lite and breathable like this adorable flowered, lace number by Antonio Melani. It’s literally the most perfect summer dress for the office or professional gathering.

My mom, slash stylist, slash manager, slash best friend, knows my style to a “T”! Anything with ruffles, lace, florals or pleats, she knows I’m here for. While out shopping, she picked this up for me. When I received it in the mail…I could’ve hugged her a thousand and one times. It’s everything!

Dressing for work during summertime can be super tricky: you want to look professional, but you don’t want to melt. I here you, sis. Here are a few tips to help you get through the treacherous temperatures without having to make a trip to HR.

Do

1.) Save the dark colors for fall and winter. Black draws heat. If you’re unsure about incorporating color into your wardrobe, summer is the best time to experiment.

2.) Go for lite, chiffon, breathable type fabrics.

3.) Opt for more dresses. (One wouldn’t have to tell me twice. I live in dresses during the summer). Dresses allow air flow…if you catch my drift. Pun intended!

4.) Ditch the granny panties. I have to be frank with you. It is too hot for those grandma, cotton under garments. The goal is to be as free and cool as possible. Thongs or silk lace panties are your best friend in the heat. Plus, no panty lines!🙌🏾

Don’t

1.) Cover your feet. Girlfriend, let your feet breathe. Rock sandals that are suitable for the office like the ones you see in the photos. P.s. Flip-flops should never be apart of your initial ensemble. However, by all means, leave ’em under your desk in case the dogs start barking!

2.) Bear too much skin. Even when the temperatures reach hell status, complying with your office’s dress code is imperative. Before leaving the house, make sure the length of your dress is appropriate. And by appropriate, I mean no more than an inch and a half above your knee, depending on how strict your office is. On Friday, you may be able to get away with a dress that’s a little shorter. However, no matter what day of the week it is or how hot, always remember to follow the “fingertip rule of thumb” – all dresses and skirts should not come higher than your middle fingertip.

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Dress – Antonio Melani

I hope this is helpful! Love you always. Stay sweet. Stay classy!<3

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TakodaDC 1
You know those beautiful sunny days where the weather doesn’t seem real. Like, God literally colored the sky with his personal crayons and strategically placed white fluffy clouds around the sun to create the most scenic view – that literally happened this weekend. At 82 degrees with a slight breeze, the weather was absolutely perfect.

A couple Friday nights back, my girls, Grace and Cat, and I decided to grab drinks at this cute new place on Florida Ave called Takoda Restaurant, Beer Garden & Whiskey Bar. Once our foot hit the top stair of the rooftop, we immediately fell in love. While there, we decided it was inevitable we try their brunch.

So, on July 10 at 1:15pm, we did.

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Already, I had high expectations. After such an awesome time that Friday night, I just knew we were in for an amazing treat.

Girl, let me tell you…a treat we received, indeed.

Often times, I’d hit new brunch spots in hopes to simply spend time with my girls(or boo), enjoy a mimosa and exchange laughs, not really focusing on the taste of the food. Let’s be honest, half the time restaurants slap over-cooked eggs, a hard biscuit and a side of “turkey” sausage on a plate and call it a day.

Not Takoda, though. Takoda gets it.

Takoda DC

First, the service was supreme, but not overbearing. The atmosphere was chilled and filled with eclectic tunes. The mimosas were fresh, half-off and surprisingly, left me headache-free. The industrial architecture and views were a sight for sore eyes. And the food…can we just have a moment of silence, please? Okay, the food…..

So. Freaking. Delicious.

Cat ordered the Breakfast Salmon Cakes. Grace ordered the PB&J Cauliflower Wings and Veggie Burger(yes, plant eaters, there are options for you, too!),. And I got the Breakfast Sandwich. I tried each meal..well, because that’s what you do at brunch. Each bite was pleasurable. I kid you not. I know this may sound bad, but I ordered a side of maple syrup, because I expected the sandwich to be dry and unfavorable, but Chef Damian Brown and Chef D’Andre Lewis shut that notion down REAL quick! It was packed with taste. It was picturesque(I told you they get it!). It was juicy, but subtle. It was perfect.

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Dear Takoda, you all get an A+ from LipstickInMyCoffee. I will definitely be back.

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(P.s. Shoutout to the wind for blowing on cue! Yaassss)<3

Takoda Restaurant, Beer Garden & Whiskey Bar
715 Florida Ave NW
Washington, DC 20001

Let me know if you try them out! Tell the waiter or waitress LIMC sent you.

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Fourth of July Sales

Happy Independence Day My Loves! Today, not only do we celebrate our freedom……but we get to celebrate summer SALES!! Yaassss! Stores are marking down prices left and right, preparing for fall merchandise. NOW is the time to snag those lace-up sandals you’ve been eyeing. I’ve scrounged the net and gathered a list of our favorite stores that are hosting sales for the holiday. Check the list out below. Simply click the gray link and it’ll take you directly to the store’s website.

Happy shopping! <3

Aldo – 50% off select items
American Apparel  – Extra 40% off all sale items
Ann Taylor – 40% off full-priced styles
ASOS – 50% off sale items
Banana Republic – 50% off sale items
Bebe – $20 off $100
Express – 50% off select items
Fashion Nova – 25% off entire site
Forever 21 – 70% off select items
H&M – $4 Deals
J.Crew – 40% off summer sales
Kate Spade – 30% off all sale items
Lady Footlocker – 10% off sale items
Lola Shoetique – 20% off entire site and 35% off “It’s Lit” tab
Lulus – 25% off summer items
Macy’s – 20% off select departments or $10 off $25 purchase
Miss Guided – 25% off vacation shop
Old Navy – Sales up to 60% off
Saks Fifth Avenue – Up to 75% off select items
Six:02 – $20 off $100
Steve Madden – 25% off almost everything
Sunglass Hut – Up to 50% on select items
The Limited – Up to 70% off original prices
Tory Burch – Up to 30% off sale items
Under Armour – Sales vary/End of Season Sale
Urban Outfitters – 30% off all sale items
Victoria’s Secret – Up to 60% off swimwear
Zara – Up to 50% off
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White H&M Dress

Ooohhh, the irony in these photos.

Ever been in a place in your life where you felt stuck…just kind of going through the motions on a daily basis? Yeah, I’ve been there, too. A few years ago to be exact. I thank God every day for Christian parents who instilled faith in me. If it weren’t for my knowledge of God’s power, I probably would have lost my mind back then. Although things were super tough and NOTHING seemed to be going my way, I always knew that things would get better. Some like to call it optimism, but I call it faith. I’m not one to disclose all of my trials and tribulations via social media, but trust me, I’ve been through a couple storms – the key word here is through. I don’t announce my hardships, because…why?….they are only temporary, they won’t last forever. There’s a song that says “Weeping may endure for a night, but joy cometh in the morning!” I am SO glad to know that trouble doesn’t last always and that whatever I’m going through, I’ll soon reap victory.

Always remember, no matter what situation or storm you find yourself in to stay positive and keep your faith. Matthew 17:20 says, “He replied, ‘Because you have so little faith. Truly I tell you, if you have faith as small as a mustard seed, you can say to this mountain, ‘Move from here to there,’ and it will move. Nothing will be impossible for you.’

Moral of the story, have faith and keep it forever, girlfriend. Your faith is powerful and will help you weather-the-storm AND move mountains. I am a witness.

Have a blessed week, pretty girls!

White H&M Dress 3White H&M Dress 2White H&M Dress 4-FaithWhite H&M Dress 5White H&M Dress 6White H&M Dress 7

Dress – H&M

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