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用AI教你做膳食計劃 - 我教你做膳食計畫（十二）我的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 #12
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 #12
我教你做膳食計畫（十二）我的7天循環菜單
No Plagiarism!E7Sb7kRCAkfdywP8IuiBposted on PＥNAＮＡ

✅ 我的 7 天循環菜單（熱量約 1050–1150 kcal／蛋白質 64–72g／鈉 1900–2200 mg）

106Please respect copyright.ＰＥＮＡＮＡVvqo02ozkR

> 重點：固定主體（小變化），讓你每天不用煩惱

蔬菜都以「你已經習慣的量」為主。

106Please respect copyright.ＰＥＮＡＮＡWiy7zUJEIb

🌿 Day 1

106Please respect copyright.ＰＥＮＡＮＡHX0FQYVvqD

茄子 1.5 條（蒸或煮，加油 10g）

106Please respect copyright.ＰＥＮＡＮＡqqRmPOZvFv

地瓜葉 100g（汆燙），蒜少量

106Please respect copyright.ＰＥＮＡＮＡcCSAfTbWzR

高麗菜 1/4 顆（清炒，油 10g）

106Please respect copyright.ＰＥＮＡＮＡ2Iudt8rTgd

雞蛋 2 顆（煎 or 水煮）

106Please respect copyright.ＰＥＮＡＮＡoGXKe3bgqK

紅牛低脂牛奶 1 杯

106Please respect copyright.ＰＥＮＡＮＡwQOaxhC5ij

賀寶芙奶昔 2 杯

106Please respect copyright.ＰＥＮＡＮＡmLnFadqH1A

鄉園豆漿粉 2 包

106Please respect copyright.ＰＥＮＡＮＡX9GinSlzv8

發泡錠 3 錠

106Please respect copyright.ＰＥＮＡＮＡWNZDpEzNgy

調味鹽 300 mg

106Please respect copyright.ＰＥＮＡＮＡ8X7EDGTJ2T

🌿 Day 2（換菜，不換主體）

106Please respect copyright.ＰＥＮＡＮＡxRzfTiRYjk

茄子 1.5 條（煮）

106Please respect copyright.ＰＥＮＡＮＡVdygjZielA

空心菜 200g（熱量少，補膳食纖維）

106Please respect copyright.ＰＥＮＡＮＡnoupc0FH32

高麗菜 1/4 顆（燉）

106Please respect copyright.ＰＥＮＡＮＡcniDg2OAA4

雞蛋 2 顆

106Please respect copyright.ＰＥＮＡＮＡu30Np1WOGb

紅牛低脂牛奶 1 杯

106Please respect copyright.ＰＥＮＡＮＡnegNmzoa3H

賀寶芙奶昔 2 杯

106Please respect copyright.ＰＥＮＡＮＡwl23PC3K2J

豆漿粉 2 包

106Please respect copyright.ＰＥＮＡＮＡchtXeBLJH2

🌿 Day 3（加 1 根香蕉，幫你營養更好、熱量更多）

106Please respect copyright.ＰＥＮＡＮＡ4RzxwQw4fa

茄子 1.5 條

106Please respect copyright.ＰＥＮＡＮＡiTVUM2qfzr

地瓜葉 100g

106Please respect copyright.ＰＥＮＡＮＡsgZyzvxCMK

高麗菜 1/4 顆

106Please respect copyright.ＰＥＮＡＮＡ0C61RSQDxh

雞蛋 2 顆

106Please respect copyright.ＰＥＮＡＮＡQAhduAd3wg

香蕉 1 根（100 kcal）

106Please respect copyright.ＰＥＮＡＮＡhcXx4v5QpH

賀寶芙 2 杯

106Please respect copyright.ＰＥＮＡＮＡIjj6EcfARu

牛奶 1 杯

106Please respect copyright.ＰＥＮＡＮＡJZbYzoNHlT

豆漿粉 2 包

106Please respect copyright.ＰＥＮＡＮＡVhiaaYdYui

發泡錠 3 錠

106Please respect copyright.ＰＥＮＡＮＡ6LGxFbTbdk

> 如果你太餓、月經要來、心情不好：3 號菜單最剛好

106Please respect copyright.ＰＥＮＡＮＡNRLUgn9wAL

🌿 Day 4（換吃番茄或青椒，加少量抗氧化營養）

106Please respect copyright.ＰＥＮＡＮＡEssHMYjMf2

茄子 1.5 條

106Please respect copyright.ＰＥＮＡＮＡ0eGsmkJ8mp

高麗菜 1/4 顆

106Please respect copyright.ＰＥＮＡＮＡ5juZCzBMxb

空心菜 200g

106Please respect copyright.ＰＥＮＡＮＡUuBsUFAKOI

番茄或青椒 100g（不會影響熱量）

106Please respect copyright.ＰＥＮＡＮＡmgQ9PjH9dc

雞蛋 2 顆

106Please respect copyright.ＰＥＮＡＮＡd3yVYLtevB

賀寶芙 2 杯

106Please respect copyright.ＰＥＮＡＮＡZLnA2Q9SWt

牛奶 1 杯

106Please respect copyright.ＰＥＮＡＮＡrN0QkLpyoL

豆漿粉 2 包

106Please respect copyright.ＰＥＮＡＮＡRisJLABuXg

發泡錠 3 錠

106Please respect copyright.ＰＥＮＡＮＡXhUu8105Un

🌿 Day 5（加 1 顆蛋，蛋白質日提高版）

106Please respect copyright.ＰＥＮＡＮＡnC9OHerNiP

茄子 1.5 條

106Please respect copyright.ＰＥＮＡＮＡKZQlbna5mF

地瓜葉 100g

106Please respect copyright.ＰＥＮＡＮＡQRIGnuTcVZ

高麗菜 1/4 顆

106Please respect copyright.ＰＥＮＡＮＡw48md11SPZ

雞蛋 3 顆（多增加約 6g 蛋白質）

106Please respect copyright.ＰＥＮＡＮＡDByhAds4hg

賀寶芙 2 杯

106Please respect copyright.ＰＥＮＡＮＡxGFggEI6e1

牛奶 1 杯

106Please respect copyright.ＰＥＮＡＮＡMLJpCL4e2f

豆漿粉 2 包

106Please respect copyright.ＰＥＮＡＮＡXjfRmXSetm

🌿 Day 6（加 150g 豆腐，增加鈣與蛋白質）

106Please respect copyright.ＰＥＮＡＮＡwXwJxB1hIl

茄子 1.5 條

106Please respect copyright.ＰＥＮＡＮＡCDmKGmBOaj

空心菜 200g

106Please respect copyright.ＰＥＮＡＮＡ7YiuaF2n0Y

高麗菜 1/4 顆

106Please respect copyright.ＰＥＮＡＮＡStwRtnnFVK

豆腐 150g（熱量 120 蛋白質 10g）

106Please respect copyright.ＰＥＮＡＮＡUIvcbrzMdB

雞蛋 2 顆

106Please respect copyright.ＰＥＮＡＮＡTPGQ6QKOJQ

牛奶 1 杯

106Please respect copyright.ＰＥＮＡＮＡYBKUVw3FxN

賀寶芙 2 杯

106Please respect copyright.ＰＥＮＡＮＡJwv63WLacm

豆漿粉 2 包

106Please respect copyright.ＰＥＮＡＮＡOqgbFEZbxF

🌿 Day 7（回到最原始——你最習慣的版本）

106Please respect copyright.ＰＥＮＡＮＡ6bj8qvkLny

茄子 1.5 條

106Please respect copyright.ＰＥＮＡＮＡeO0ERtd9K0

地瓜葉 100g

106Please respect copyright.ＰＥＮＡＮＡE2pAmxdkBS

高麗菜 1/4 顆

106Please respect copyright.ＰＥＮＡＮＡk3brjNPXLA

雞蛋 2 顆

106Please respect copyright.ＰＥＮＡＮＡQlQV5KPOyr

牛奶 1 杯

106Please respect copyright.ＰＥＮＡＮＡwgfhv9GsbB

賀寶芙 2 杯

106Please respect copyright.ＰＥＮＡＮＡEMdsXdnaoL

豆漿粉 2 包

106Please respect copyright.ＰＥＮＡＮＡ28Oh3GBU9y

發泡錠 3 錠

106Please respect copyright.ＰＥＮＡＮＡQngapRR4M9

106Please respect copyright.ＰＥＮＡＮＡYMKmucUImN

🔥 整體規劃重點

106Please respect copyright.ＰＥＮＡＮＡf8piPDMft5

✔ 每天蔬菜 800–1000g（非常健康）

106Please respect copyright.ＰＥＮＡＮＡdNDVp4ZIqa

✔ 蛋白質每天 64–75g，完全達標

106Please respect copyright.ＰＥＮＡＮＡS87PSMNvux

✔ 熱量維持 1050–1150 kcal（你會穩定瘦）

106Please respect copyright.ＰＥＮＡＮＡR3no0gGqen

✔ 鈉 1900–2200 mg（不算過量）

106Please respect copyright.ＰＥＮＡＮＡ0Qo9E2aPDi

✔ 不用吃到飯、麵、肉，也可以很均衡

106Please respect copyright.ＰＥＮＡＮＡvgej2Fik8D

✔ 大部分營養價值都由蔬菜＋奶類＋豆製品鎖定，非常安全

106Please respect copyright.ＰＥＮＡＮＡI0wZyx91hJ

106Please respect copyright.ＰＥＮＡＮＡAg6RK0KvKu

106Please respect copyright.ＰＥＮＡＮＡLgGoEaglPq

106Please respect copyright.ＰＥＮＡＮＡvQPInOvGvF

106Please respect copyright.ＰＥＮＡＮＡXrlZngDJcY

106Please respect copyright.ＰＥＮＡＮＡO3PsAuiv5t

106Please respect copyright.ＰＥＮＡＮＡDAGQV0VjoJ

106Please respect copyright.ＰＥＮＡＮＡ9JXYiYfza4

106Please respect copyright.ＰＥＮＡＮＡuVuwEWVWq9

106Please respect copyright.ＰＥＮＡＮＡI1HZZzN8UV

106Please respect copyright.ＰＥＮＡＮＡZ77H8LIIBi

106Please respect copyright.ＰＥＮＡＮＡu6V7CcV3hB

106Please respect copyright.ＰＥＮＡＮＡPa7BRsIlAX

106Please respect copyright.ＰＥＮＡＮＡEPGQMD4AKW

106Please respect copyright.ＰＥＮＡＮＡOYnOKX2NUI

106Please respect copyright.ＰＥＮＡＮＡaPU9MMywD9

106Please respect copyright.ＰＥＮＡＮＡJa5lqrtmM9

106Please respect copyright.ＰＥＮＡＮＡUKL6gxgsn1

106Please respect copyright.ＰＥＮＡＮＡRhVuZi0e4r

106Please respect copyright.ＰＥＮＡＮＡZl1GrAlPzm

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 成本控制 膳食計劃
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