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✅Vegetables
✨Leafy Greens
Spinach, kale, and Swiss chard are low in calories and high in vitamins, minerals, and fiber.
✨Cruciferous Vegetables
Broccoli, cauliflower, and Brussels sprouts are filling and packed with nutrients.
✨Colorful Veggies
Bell peppers, carrots, and tomatoes provide a range of vitamins and antioxidants.
✅Beverages
✨Water
Essential for hydration and overall health.
✨Green Tea
Contains antioxidants and can aid in weight loss.
✨Herbal Teas
Offer hydration and potential health benefits without calories.
✅Proteins
✨Lean Meats
Chicken breast, turkey, and lean cuts of beef provide high-quality protein.
✨Fish
Salmon, tuna, and mackerel are excellent sources of protein and omega-3 fatty acids.
✨Plant-Based Proteins
Beans, lentils, chickpeas, and tofu are great vegetarian options.
✅Whole Grains
✨Quinoa
A complete protein and high in fiber.
✨Brown Rice
More nutritious than white rice with higher fiber content.
✨Oats
High in fiber and great for breakfast.
✅Dairy and Alternatives
✨Greek Yogurt
High in protein and probiotics.
✨Low-fat Milk
Provides calcium and vitamin D.
✨Plant-based Milks
Almond, soy, and oat milk can be good alternatives if fortified with nutrients.
✅Nuts and Seeds
✨Almonds
High in healthy fats, fiber, and protein.
✨Chia Seeds
Rich in omega-3 fatty acids and fiber.
✨Flaxseeds
High in omega-3s and lignans.
••General Tips••
✅Portion Control
Be mindful of portion sizes to avoid overeating.
✅Balance
Aim for a balance of macronutrients (proteins, fats, carbohydrates) in each meal.
✅Minimize Processed Foods
Reduce intake of processed foods, sugary snacks, and high-fat foods.
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