蛋白質：78~90（低標68~70），如果再加1水煮蛋，就85~98（小於高標100！）。
（早餐：無糖豆漿500cc：蛋白質15）86Please respect copyright.ＰＥＮＡＮＡoFuDPxpv1m
86Please respect copyright.ＰＥＮＡＮＡ8rcahGHFs3
午餐：蝦100g加炒200g荷蘭豆/鮭魚半片173g/有卵烏賊5尾188g/烏魚卵80g/一般魚類可食部300g：蛋白質：22+5、35、34、30、57（我三分之一，雇主吃38）86Please respect copyright.ＰＥＮＡＮＡEz0Xeqfcvx
86Please respect copyright.ＰＥＮＡＮＡxbqX2xRLNa
一盤白色或綠色菜，300g：蛋白質：除空心菜300g為9g、茄子300g為3g，平均值以5g計，所以空心菜跟茄子為一組，如果當天沒喝豆漿，那就空心菜加白菜花（吃蝦那天同）！
晚餐：一盤菜300~500g；同上！86Please respect copyright.ＰＥＮＡＮＡfyb7sTbG9O
86Please respect copyright.ＰＥＮＡＮＡ0RDkZyBPHt
菜埔蛋（大）×1顆+小方豆乾2片/豆腐200g：蛋白質：15、16
夜點：小餅干1份熱量115+堅果1份10顆熱量134；熱量大概250；蛋白質大約6g（如果吃蝦，然後又沒喝豆漿，當天就2份）
熱量：950；夜點：250；飲料200~280；水果450g：大約300！全日約1780（1800）大卡！86Please respect copyright.ＰＥＮＡＮＡrI1FzaCBw4
86Please respect copyright.ＰＥＮＡＮＡo3aKC2a3th
鉀86Please respect copyright.ＰＥＮＡＮＡswqRgbAEwX
86Please respect copyright.ＰＥＮＡＮＡTHPpQotuhN
（早餐：60）86Please respect copyright.ＰＥＮＡＮＡJYXr2r7tDu
86Please respect copyright.ＰＥＮＡＮＡ6G2F3WwDYe
午餐：（高點大約350）86Please respect copyright.ＰＥＮＡＮＡccEzTbb8v2
86Please respect copyright.ＰＥＮＡＮＡJJ2hMMYO58
蝦：100+12g油：208；加炒荷蘭豆200g熱量84；約300/鮭魚346/有卵烏賊170+油12g=280/油15g=300/300+135（吃到肚裏100）=40086Please respect copyright.ＰＥＮＡＮＡBaw3bT6K4f
86Please respect copyright.ＰＥＮＡＮＡV7Ekhr9ZwA
（我吃掉三分之一；所以剩266）86Please respect copyright.ＰＥＮＡＮＡGKVPzHtWao
86Please respect copyright.ＰＥＮＡＮＡhGpXNy6Kxk
菜：含烹調：低120、高15086Please respect copyright.ＰＥＮＡＮＡICuPjmmRO8
86Please respect copyright.ＰＥＮＡＮＡwsjGKCfBNN
空心120/茄子10g油；150/地瓜葉120/白菜花120/高麗菜12086Please respect copyright.ＰＥＮＡＮＡr4wgjz6qCt
86Please respect copyright.ＰＥＮＡＮＡ9QRT3iWkps
晚餐：菜同上86Please respect copyright.ＰＥＮＡＮＡJE9uIw2JNR
86Please respect copyright.ＰＥＮＡＮＡ3SQ438Jbnc
菜埔蛋：熱量（含烹調12g油）：225+豆乾121=346；或是煎豆腐：油10g+176=276！86Please respect copyright.ＰＥＮＡＮＡ7pOMmXbj82
86Please respect copyright.ＰＥＮＡＮＡeelSCR0gJ5
*煎鮭魚油炒菜埔蛋（或不一定加菜埔，2顆蛋也行），晚上就豆乾油8g；當天熱量食物的可控在100086Please respect copyright.ＰＥＮＡＮＡFtutwe7Wcd
86Please respect copyright.ＰＥＮＡＮＡcwPr84PrEw
一般魚類跟菜埔蛋豆乾不要同一天！魚卵不要跟蛋同一天吃。
鈉含量：大約2000（高鈉的豆乾、菜埔蛋、空心菜、烏賊、魚卵等，就不要跟空心菜、菜埔蛋配，改配低鈉低鉀（就是上面這些高鈉不要都在同一天）。86Please respect copyright.ＰＥＮＡＮＡrTSlWMp9ni
86Please respect copyright.ＰＥＮＡＮＡgDNhCJ73kG
調味大約800、食物：本身1400（取高點）=2200！86Please respect copyright.ＰＥＮＡＮＡRjplUZLbuJ
鉀：4700（腎臟健康成人上限6000）86Please respect copyright.ＰＥＮＡＮＡ6quseiyKC2
86Please respect copyright.ＰＥＮＡＮＡTPasswsMeA
早餐：35086Please respect copyright.ＰＥＮＡＮＡC4wZTj1eZQ
86Please respect copyright.ＰＥＮＡＮＡBehqILGRGm
午餐：86Please respect copyright.ＰＥＮＡＮＡjZACEhjXFl
86Please respect copyright.ＰＥＮＡＮＡTglYq5Ko9H
蝦加荷蘭豆=700、豆腐加豆乾430、菜埔蛋420加豆乾150=570；取低標共110086Please respect copyright.ＰＥＮＡＮＡprAsNPhDnn
86Please respect copyright.ＰＥＮＡＮＡklBhTV6eAo
鮭魚炒菜埔蛋=960，含晚餐豆乾86Please respect copyright.ＰＥＮＡＮＡAfyg2GxKFI
86Please respect copyright.ＰＥＮＡＮＡUd4qYQUWuc
其他魚類800（我吃掉1/3），晚餐配低標430；共120086Please respect copyright.ＰＥＮＡＮＡs1owobO2Q2
86Please respect copyright.ＰＥＮＡＮＡi7qK39mFFk
主蛋白高點：80086Please respect copyright.ＰＥＮＡＮＡOtmWgFGXT5
86Please respect copyright.ＰＥＮＡＮＡHnWfe90zJN
水果450g大概120086Please respect copyright.ＰＥＮＡＮＡPnI1HHrSj1
86Please respect copyright.ＰＥＮＡＮＡtICKZ2MXnK
兩餐菜的鉀取低點含調味1800（正常鹽1500）86Please respect copyright.ＰＥＮＡＮＡiPGL01idSn
86Please respect copyright.ＰＥＮＡＮＡ82J9ABKvCN
副蛋白高點：57086Please respect copyright.ＰＥＮＡＮＡvrfiKkCi17
86Please respect copyright.ＰＥＮＡＮＡ7zhLKC8BFR
高點全天4700
所以，葉綠菜不要重疊，跟白色菜一起混搭，空心菜（川燙後800）配白菜花（川燙後530）、地瓜葉（川燙後1000）配高麗菜（川燙後480），這樣鉀降為1330~1480；加上調味鉀一餐160，2餐320=1800！（不用低鈉鹽是1500）；有卵烏賊不跟空心菜、菜埔蛋同一天食材本身鈉降至1000！
調味鉀：540；食物的鉀：350+700/700/560/203/1050+川燙菜：地空1000+800/地高1000+720/空椰800+800/茄子鉀700；+105+48+150=302；+280+高標水果1090+餅干66；鉀高標：4800+調味540=5340（低於上限6000）！空心菜跟地瓜葉不要同天吃！錯開！！一般魚類我幫吃一半！鉀砍500=4840。空心菜地瓜葉不要同時吃，菜都川燙，高麗菜川燙剩480、花椰菜川燙剩533；鉀可以再砍240：4840-240=4600（健康成人建議值4700！）。
說明：86Please respect copyright.ＰＥＮＡＮＡtgu1sMxMpH
86Please respect copyright.ＰＥＮＡＮＡv208CspHk4
��蝦仁 (100g)每100g熱量99kcal、蛋白質21-24g、鈉210-357mg、鉀302mg、鈣70-98mg、磷246mg。86Please respect copyright.ＰＥＮＡＮＡ42SkkzkGgR
86Please respect copyright.ＰＥＮＡＮＡ4pt6vWRuMz
�鮭魚 (173g)每100g熱量約200kcal、蛋白質20g、鈉60mg、鉀400mg、磷250mg；173g總計熱量346kcal、蛋白質35g、鈉104mg、鉀692mg、磷433mg。86Please respect copyright.ＰＥＮＡＮＡdlOn8LGORl
86Please respect copyright.ＰＥＮＡＮＡKPTOsYZNcr
�有卵烏賊 188g有卵烏賊的資料較少，一般會以「花枝／中卷＋魚卵」的平均值估算。熱量：約 170kcal（每100g 約 90kcal）蛋白質：約 34g（每100g 約 18g）鈉：約 410mg（每100g 約 220mg）鉀：約 560mg（每100g 約 300mg）鈣：約 190mg（每100g 約 100mg）磷：約 410mg（每100g 約 220mg）86Please respect copyright.ＰＥＮＡＮＡwTgCRz33Sz
86Please respect copyright.ＰＥＮＡＮＡpIwrK7FSZq
��烏魚卵 (80g)每100g熱量233kcal、蛋白質37g、鈉134mg、鉀254mg、磷593mg；80g總計熱量186kcal、蛋白質30g、鈉100mg、鉀203mg、磷474mg86Please respect copyright.ＰＥＮＡＮＡzckoRP3ewp
86Please respect copyright.ＰＥＮＡＮＡkHY1Y9s0uJ
��一般魚類可食部 (300g)每100g熱量約100kcal、蛋白質19g、鈉80mg、鉀350mg、磷200mg；300g總計熱量300kcal、蛋白質57g、鈉240mg、鉀1050mg、磷600mg。
��地瓜葉 (200g)每100g熱量約35kcal、鉀700mg、鈉20mg、鈣150mg、磷60mg、蛋白質3.2g；200g總計熱量70kcal、鉀1400mg、鈉40mg、鈣300mg、磷120mg、蛋白質6.4g。86Please respect copyright.ＰＥＮＡＮＡfbKSX5urUk
86Please respect copyright.ＰＥＮＡＮＡoqXfCmfLRO
��空心菜 (300g)每100g熱量約20kcal、鉀400mg、鈉50mg、鈣170mg、磷50mg、蛋白質3g；300g總計熱量60kcal、鉀1200mg、鈉150mg、鈣510mg、磷150mg、蛋白質9g。86Please respect copyright.ＰＥＮＡＮＡMa76ZoqHCH
86Please respect copyright.ＰＥＮＡＮＡG5tI1bt1PR
��茄子 (300g)每100g熱量約20kcal、鉀230mg、鈉2mg、鈣9mg、磷24mg、蛋白質1g；300g總計熱量60kcal、鉀690mg、鈉6mg、鈣27mg、磷72mg、蛋白質3g。86Please respect copyright.ＰＥＮＡＮＡOodjd3y71T
86Please respect copyright.ＰＥＮＡＮＡU4zHj5tyP8
��白色花椰菜 (300g)每100g熱量23kcal、蛋白質1.8g、鈉14mg、鉀266mg、鈣21mg、磷40mg；300g總計熱量69kcal、蛋白質5.4g、鈉42mg、鉀798mg、鈣63mg、磷120mg。86Please respect copyright.ＰＥＮＡＮＡ40MAoBdRov
86Please respect copyright.ＰＥＮＡＮＡQyWgBw4Dzy
��高麗菜 (300g)每100g熱量23kcal、蛋白質1.3g、鈉9mg、鉀240mg、鈣40mg、磷26mg；300g總計熱量69kcal、蛋白質3.9g、鈉27mg、鉀720mg、鈣120mg、磷78mg。86Please respect copyright.ＰＥＮＡＮＡ7yYS4u4K74
86Please respect copyright.ＰＥＮＡＮＡihoZ3OHZ2C
��荷蘭豆 (200g)每100g熱量約42kcal、蛋白質2.8g、鈉9mg、鉀200mg、鈣64mg、磷50mg；200g總計熱量84kcal、蛋白質5.6g、鈉18mg、鉀400mg、鈣128mg、磷100mg。86Please respect copyright.ＰＥＮＡＮＡhPiLyotogC
86Please respect copyright.ＰＥＮＡＮＡ5sUg3G51uU
��大白菜200克主要營養素鈉：約178毫克（每100克89毫克）�蛋白質：約3.4克（每100克1.7克）。��鉀：約260至372毫克（每100克130-186毫克）。���熱量：約24至36千卡（每100克12-18千卡）。��礦物質含量鈣：約82至100毫克（每100克41-50毫克）。��磷：約62至70毫克（每100克31-35毫克）。��鎂：約20至22毫克（每100克10-11毫克）。��鐵：約0.8至1.4毫克（每100克0.4-0.7毫克）。��其他成分碳水化合物：約3.6至6.4克（每100克1.8-3.2克）。��脂肪：約0.2至0.6克（每100克0.1-0.3克）。��碘：約0.8微克（每100克0.4微克）。
��75g雞蛋每100g熱量約143kcal、蛋白質13g、鈉140mg、鉀140mg、磷200mg、鈣56mg；75g總計熱量107kcal、蛋白質9.8g、鈉105mg、鉀105mg、磷150mg、鈣42mg。86Please respect copyright.ＰＥＮＡＮＡjwyRz1983t
86Please respect copyright.ＰＥＮＡＮＡnpc0Q8pBRZ
�小方豆乾 (75g)每100g熱量161kcal、蛋白質17.4g、鈉116mg、鉀約200mg、磷約150mg、鈣685mg；75g總計熱量121kcal、蛋白質13g、鈉87mg、鉀150mg、磷113mg、鈣514mg。86Please respect copyright.ＰＥＮＡＮＡuQFW9hFc14
86Please respect copyright.ＰＥＮＡＮＡ6SZitkTAiS
��板豆腐 (200g)每100g熱量約88kcal、蛋白質8.5g、鈉10mg、鉀140mg、磷90mg、鈣140mg；200g總計熱量176kcal、蛋白質17g、鈉20mg、鉀280mg、磷180mg、鈣280mg。86Please respect copyright.ＰＥＮＡＮＡP2M3Af3k1J
86Please respect copyright.ＰＥＮＡＮＡCEKVNjzWt4
��菜埔 (100g參考)每100g熱量60kcal、蛋白質3.3g、鈉2000mg、鉀300mg、鈣100mg、磷80mg；實際重量未指定，建議限量食用以避高鈉負擔。86Please respect copyright.ＰＥＮＡＮＡvYcvEbaaCU
86Please respect copyright.ＰＥＮＡＮＡlakbVm5JbB
�無調味菜埔 (100g參考)每100g熱量120kcal、蛋白質4g、鈉<50mg、鉀400mg、鈣200mg、磷100mg；濃縮乾燥過程提升礦物質密度，但實際依製作方式略異，建議泡水復水後食用。
��金桔檸檬飲料400cc加糖50g的熱量主要來自糖分，每克糖約4kcal，糖50g貢獻200kcal，加上金桔檸檬基底（每100cc約10-15kcal）的80kcal，總熱量約280kcal。
��無糖豆漿 (500cc)每100ml鈉約20-30mg、鉀約50-90mg、鈣約10-15mg、磷約20-40mg；500cc總計鈉100-150mg、鉀250-450mg、鈣50-75mg、磷100-200mg、每100ml無糖豆漿熱量35kcal、蛋白質3.6g；500cc總計熱量175kcal、蛋白質18g，低熱量高蛋白適合日常飲用或減重。
�葡萄 (150g)每100g熱量69kcal、蛋白質0.7g、鉀191mg、鈉2mg、鈣10mg、磷20mg；150g總計熱量104kcal、蛋白質1.1g、鉀287mg、鈉3mg、鈣15mg、磷30mg。86Please respect copyright.ＰＥＮＡＮＡnVR7CVGczM
86Please respect copyright.ＰＥＮＡＮＡu2j5ubNtwp
�橘子 (150g)每100g熱量40kcal、蛋白質0.8g、鉀177mg、鈉2mg、鈣21mg、磷14mg；150g總計熱量60kcal、蛋白質1.2g、鉀266mg、鈉3mg、鈣32mg、磷21mg。86Please respect copyright.ＰＥＮＡＮＡIv8iW9Szlk
86Please respect copyright.ＰＥＮＡＮＡghjM6GNlHB
��香蕉 (150g)每100g熱量89kcal、蛋白質1.1g、鉀358mg、鈉1mg、鈣5mg、磷22mg；150g總計熱量134kcal、蛋白質1.7g、鉀537mg、鈉2mg、鈣8mg、磷33mg。86Please respect copyright.ＰＥＮＡＮＡfzSMHhUUkK
86Please respect copyright.ＰＥＮＡＮＡkyuZ4JrPHH
�巴蕉 (150g)每100g熱量約85kcal、蛋白質1.2g、鉀350mg、鈉1mg、鈣10mg、磷25mg；150g總計熱量128kcal、蛋白質1.8g、鉀525mg、鈉2mg、鈣15mg、磷38mg。86Please respect copyright.ＰＥＮＡＮＡzOHkTJ8HXx
86Please respect copyright.ＰＥＮＡＮＡF2NG5FiTP6
�小番茄 (150g)每100g熱量18kcal、蛋白質0.9g、鉀237mg、鈉5mg、鈣10mg、磷24mg；150g總計熱量27kcal、蛋白質1.4g、鉀356mg、鈉8mg、鈣15mg、磷36mg。86Please respect copyright.ＰＥＮＡＮＡ72jo0SgzXs
86Please respect copyright.ＰＥＮＡＮＡO3sFXnnrP2
�芭樂 (150g)每100g熱量68kcal、蛋白質2.6g、鉀417mg、鈉1mg、鈣18mg、磷40mg；150g總計熱量102kcal、蛋白質3.9g、鉀626mg、鈉2mg、鈣27mg、磷60mg。86Please respect copyright.ＰＥＮＡＮＡixlZOFgsAq
86Please respect copyright.ＰＥＮＡＮＡpzmx2wtI7I
and then Add to home screen.