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用AI教你做膳食計劃 - 我教你做膳食計畫（十一）黃先生7天循環菜單！ | Penana
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用AI教你做膳食計劃
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用AI教你做膳食計劃
ISSUE #11
Author: 臉書何心晴（玫君奶奶）
用AI教你做膳食計劃
Author: 臉書何心晴（玫君奶奶）
ISSUE #11
我教你做膳食計畫（十一）黃先生7天循環菜單！
No Plagiarism!UHXZpsKcUo3Ub8ndmxx3posted on PＥNAＮＡ

🍱 Day 1 — 鮭魚日（高 EPA DHA）

128Please respect copyright.ＰＥＮＡＮＡx99cU1oyq2

蛋白質：約 95 g

熱量：約 1450 kcal

128Please respect copyright.ＰＥＮＡＮＡuKOo8VxO4N

鮭魚 150 g

128Please respect copyright.ＰＥＮＡＮＡGm7z5oauty

雞蛋 2 顆

128Please respect copyright.ＰＥＮＡＮＡqgQSyDbUCf

豆干 2 片（70 g）

128Please respect copyright.ＰＥＮＡＮＡFPKOiHZ0S9

豆腐 100 g

128Please respect copyright.ＰＥＮＡＮＡrbu2ZxN6se

地瓜葉 200 g

128Please respect copyright.ＰＥＮＡＮＡJ2U2qY983k

高麗菜 1/4 顆

128Please respect copyright.ＰＥＮＡＮＡcdyru6shGb

香蕉 1 根

128Please respect copyright.ＰＥＮＡＮＡhXHCnPdU4i

蘋果 1 顆（小）

128Please respect copyright.ＰＥＮＡＮＡMTZ8z070sd

用油 60 g

128Please respect copyright.ＰＥＮＡＮＡS9Uma8h6De

調味鹽 1500 mg 內

128Please respect copyright.ＰＥＮＡＮＡLG1x2edDL6

🍱 Day 2 — 吳郭魚日（清淡版）

128Please respect copyright.ＰＥＮＡＮＡ8BAc8ZBRhH

蛋白質：約 92 g

熱量：約 1400 kcal

128Please respect copyright.ＰＥＮＡＮＡ1F1Q7KQZ7H

吳郭魚 200 g

128Please respect copyright.ＰＥＮＡＮＡanxC9dIV0w

雞蛋 2 顆

128Please respect copyright.ＰＥＮＡＮＡCiQbN9eKkW

豆腐 150 g

128Please respect copyright.ＰＥＮＡＮＡeDNwx7qVBW

茄子 1 條

128Please respect copyright.ＰＥＮＡＮＡVArQIFXEtj

空心菜 200 g

128Please respect copyright.ＰＥＮＡＮＡc4PivPPT5c

水梨或木瓜 250 g

128Please respect copyright.ＰＥＮＡＮＡQYWITAccf5

葡萄 200 g

128Please respect copyright.ＰＥＮＡＮＡR8LZAGVEcf

用油 55 g

128Please respect copyright.ＰＥＮＡＮＡjvTbQnd3T3

調味鹽少量

128Please respect copyright.ＰＥＮＡＮＡQhzhvj28vQ

🍱 Day 3 — 蝦日（高鈣高蛋白）

128Please respect copyright.ＰＥＮＡＮＡEBfjQHFdHZ

蛋白質：約 100 g

熱量：約 1450 kcal

128Please respect copyright.ＰＥＮＡＮＡQ0sFAhVd9K

蝦 180 g（約 10–12 尾）

128Please respect copyright.ＰＥＮＡＮＡp5fyzOjsya

雞蛋 2 顆

128Please respect copyright.ＰＥＮＡＮＡdpQQXymVwU

豆干 2 片

128Please respect copyright.ＰＥＮＡＮＡtLk3BEMDPO

高麗菜 1/4 顆

128Please respect copyright.ＰＥＮＡＮＡfbyXdq1yI7

地瓜葉 150 g

128Please respect copyright.ＰＥＮＡＮＡSPCcdKpc96

芭樂 250 g

128Please respect copyright.ＰＥＮＡＮＡncGwWnA09t

橘子 300 g

128Please respect copyright.ＰＥＮＡＮＡMtjXFNTh03

用油 60 g

128Please respect copyright.ＰＥＮＡＮＡn61G8xUiwX

🍱 Day 4 — 蛋白質混合日

128Please respect copyright.ＰＥＮＡＮＡNgaJCxR9t1

蛋白質：約 93 g

熱量：約 1500 kcal

128Please respect copyright.ＰＥＮＡＮＡhOhx4envfb

鮭魚 100 g

128Please respect copyright.ＰＥＮＡＮＡfVgIoKy2Pr

吳郭魚 100 g

128Please respect copyright.ＰＥＮＡＮＡmYETKFrwwL

雞蛋 2 顆

128Please respect copyright.ＰＥＮＡＮＡzb09GXCr5X

豆腐 120 g

128Please respect copyright.ＰＥＮＡＮＡYItQwlHf3x

茄子 1 條

128Please respect copyright.ＰＥＮＡＮＡddgSvHr6Z9

空心菜 150 g

128Please respect copyright.ＰＥＮＡＮＡrLVM2n2mJ6

蘋果 1 顆

128Please respect copyright.ＰＥＮＡＮＡoGq4AKoqQn

芭樂 200 g

128Please respect copyright.ＰＥＮＡＮＡiupyfQNKvX

用油 60 g

128Please respect copyright.ＰＥＮＡＮＡA2m4dksXgq

🍱 Day 5 — 高纖日（大量蔬菜日）

128Please respect copyright.ＰＥＮＡＮＡ0XNfVHEDOQ

蛋白質：約 90 g

熱量：約 1400–1450 kcal

128Please respect copyright.ＰＥＮＡＮＡr9qZaEa05f

蝦 120 g

128Please respect copyright.ＰＥＮＡＮＡej6dU9a40w

雞蛋 3 顆（補蛋白）

128Please respect copyright.ＰＥＮＡＮＡfwdoAKexS6

豆干 2 片

128Please respect copyright.ＰＥＮＡＮＡP6rwyREaIb

高麗菜 1/3 顆

128Please respect copyright.ＰＥＮＡＮＡro9TnJUyQM

地瓜葉 200 g

128Please respect copyright.ＰＥＮＡＮＡuiOkhtlh17

橘子 300 g

128Please respect copyright.ＰＥＮＡＮＡD9u1RfeKyr

香蕉 1 根

128Please respect copyright.ＰＥＮＡＮＡF2jy76nCZz

用油 55 g

128Please respect copyright.ＰＥＮＡＮＡcDhMI8V5Pv

🍱 Day 6 — 高豆類日（不吃魚）

128Please respect copyright.ＰＥＮＡＮＡOB05HEWgyJ

蛋白質：約 92 g

熱量：約 1450 kcal

128Please respect copyright.ＰＥＮＡＮＡPyzydMV5wg

雞蛋 3 顆

128Please respect copyright.ＰＥＮＡＮＡ748tyg5y08

豆干 3 片

128Please respect copyright.ＰＥＮＡＮＡVRlV0Vytzu

豆腐 200 g

128Please respect copyright.ＰＥＮＡＮＡiA967BGWjb

茄子 1 條

128Please respect copyright.ＰＥＮＡＮＡS7cYzguOaO

空心菜 200 g

128Please respect copyright.ＰＥＮＡＮＡbYGkZJuaQj

木瓜 250 g

128Please respect copyright.ＰＥＮＡＮＡJmllLPruxj

芭樂 200 g

128Please respect copyright.ＰＥＮＡＮＡMXwQblQQl9

用油 55 g

128Please respect copyright.ＰＥＮＡＮＡwMdgNCpWD7

🍱 Day 7 — 清爽日（胃口差時用）

128Please respect copyright.ＰＥＮＡＮＡB7BPrKH6Jj

蛋白質：約 90 g

熱量：約 1400 kcal

128Please respect copyright.ＰＥＮＡＮＡQgTPTgPoyy

吳郭魚 150 g

128Please respect copyright.ＰＥＮＡＮＡ4PjKBxmGgQ

雞蛋 2 顆

128Please respect copyright.ＰＥＮＡＮＡaUZLoUuPo1

豆腐 150 g

128Please respect copyright.ＰＥＮＡＮＡhFGQYJFS57

高麗菜 1/4 顆

128Please respect copyright.ＰＥＮＡＮＡ37WYIwILUA

地瓜葉 200 g

128Please respect copyright.ＰＥＮＡＮＡPreJq5iFHm

蘋果 1 顆

128Please respect copyright.ＰＥＮＡＮＡ0Xia2NafOM

橘子 200 g

128Please respect copyright.ＰＥＮＡＮＡ3ZhCUYmyDt

用油 50–60 g

128Please respect copyright.ＰＥＮＡＮＡpsU9m1KXxO

🔥 整體重點

128Please respect copyright.ＰＥＮＡＮＡxauoodGdqe

✔ 每天蛋白質 ≥ 90 g（64 歲避免肌肉流失非常重要）

128Please respect copyright.ＰＥＮＡＮＡorwmHstgJU

✔ 熱量控制 1400～1500 kcal（積極減重版）

128Please respect copyright.ＰＥＮＡＮＡYBx4eh19c5

➡ 預估每月可瘦 1.5～2.5 公斤

128Please respect copyright.ＰＥＮＡＮＡ9GpTwJBtDH

✔ 每天吃足夠的蔬菜 500 g、油量固定、鹽不超過 1500 mg

128Please respect copyright.ＰＥＮＡＮＡp5Q0cIp0uZ

這會讓血壓、血糖、腸胃都非常穩定。

128Please respect copyright.ＰＥＮＡＮＡxVkQ25RIZM

✔ 水果 800 g + 精緻糖 30 g

128Please respect copyright.ＰＥＮＡＮＡGHHMgqhGUs

仍屬安全範圍，每天胰島素負荷不會太高。

128Please respect copyright.ＰＥＮＡＮＡ3t1Mt0o4ge

128Please respect copyright.ＰＥＮＡＮＡelAP1b2acl

216.73.216.67

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用AI教你做膳食計劃
General
Short Story
Family
Last updated: Jul 14, 2026
Total word count: 685,272
Total reading time: 2,284 Minutes
飲食 健康 膳食計劃 成本控制
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