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用AI教你做膳食計劃 - 黃先生的每日飲食（二）（AI版） | 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 #14
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 #14
黃先生的每日飲食（二）（AI版）
No Plagiarism!x0Sy95piFCkKsDZnSPj4posted on PＥNAＮＡ

我把這 7 天輪替菜單改成 文字版、簡單易複製，每天都有熱量、蛋白質、鈉含量資訊。

🔹 Day 1

106Please respect copyright.ＰＥＮＡＮＡHSYGihNksf

番茄汁半瓶（喝一天）

106Please respect copyright.ＰＥＮＡＮＡdgyiLrFC39

106Please respect copyright.ＰＥＮＡＮＡ5jHB88zjeu

午餐（糙米粥版）：半片吐司+ 蝦仁100g炒菜豆或番茄蛋 + 豆腐100g + 小碟蔬菜

106Please respect copyright.ＰＥＮＡＮＡVPh2cJGN7d

106Please respect copyright.ＰＥＮＡＮＡKiKJnJThxW

下午點心：半片鮭魚50–70g、橘子（或半串小葡萄）

106Please respect copyright.ＰＥＮＡＮＡ3eiCK8jySq

106Please respect copyright.ＰＥＮＡＮＡ2y9jMokXB6

晚餐：水煮蛋1顆 + 豆乾3片 + 小碟空心菜

106Please respect copyright.ＰＥＮＡＮＡqdbBXWZnDq

宵夜：水煮蛋一顆、藍莓一小盒

106Please respect copyright.ＰＥＮＡＮＡx2js016ZaB

全天合計：熱量約1,100 kcal，蛋白質約90g，鈉約900mg

106Please respect copyright.ＰＥＮＡＮＡ0pW8XXFYGZ

🔹 Day 2

106Please respect copyright.ＰＥＮＡＮＡi1kMbvkADP

早餐：同 Day1

106Please respect copyright.ＰＥＮＡＮＡpzKH4dwr2G

106Please respect copyright.ＰＥＮＡＮＡi6w6Y5eyyW

午餐（吳郭魚版）：吳郭魚100g + 蝦仁炒菜豆 + 小碟白菜+橘子

106Please respect copyright.ＰＥＮＡＮＡheDbIveGXr

106Please respect copyright.ＰＥＮＡＮＡzjEnf1hJPC

下午點心：豆腐100 g+半片吐司

106Please respect copyright.ＰＥＮＡＮＡxc3IDy0ehR

106Please respect copyright.ＰＥＮＡＮＡTx95TwkAMW

晚餐：水煮蛋1顆 + 豆乾3片 + 小碟空心菜

106Please respect copyright.ＰＥＮＡＮＡU2F9LPPSI8

106Please respect copyright.ＰＥＮＡＮＡWGvfBrCxoT

宵夜：7日都同上：水煮蛋1顆，藍莓一小盒

106Please respect copyright.ＰＥＮＡＮＡbaUJzJ8Y3i

106Please respect copyright.ＰＥＮＡＮＡG0FSzmYd6L

全天合計：熱量約940 kcal，蛋白質約79 g，鈉約641 mg

106Please respect copyright.ＰＥＮＡＮＡHG40LnSThW

106Please respect copyright.ＰＥＮＡＮＡD5CtZJnvgP

🔹 Day 3

106Please respect copyright.ＰＥＮＡＮＡWI78mPkoI3

早餐同 Day1

午餐：半碗糙米粥 + 蝦仁100g + 豆腐100g + 小碟地瓜葉

106Please respect copyright.ＰＥＮＡＮＡzT5jT23cvm

熱量約460 kcal，蛋白質約42 g，鈉約165 mg

106Please respect copyright.ＰＥＮＡＮＡE0k3mBANXP

106Please respect copyright.ＰＥＮＡＮＡu9vaprFM8D

下午點心：半片鮭魚50–70g+橘子

晚餐：水煮蛋1顆 + 豆乾3片 + 小碟白菜

106Please respect copyright.ＰＥＮＡＮＡOjUBQREAV4

宵夜同

106Please respect copyright.ＰＥＮＡＮＡqIMf5kg3RO

全天合計：熱量約1,100 kcal，蛋白質約89 g，鈉約675 mg

106Please respect copyright.ＰＥＮＡＮＡ4Rmiybib3W

🔹 Day 4

106Please respect copyright.ＰＥＮＡＮＡ6jGakH6aK2

早餐同 Day1

午餐：吳郭魚100g + 豆腐100g + 小碟空心菜+橘子

下午點心：蝦仁100g + 小碟蔬菜+半片吐司

晚餐：水煮蛋1顆 + 豆乾3片 + 小碟白菜

106Please respect copyright.ＰＥＮＡＮＡGjBXybxn8m

宵夜同

106Please respect copyright.ＰＥＮＡＮＡ0gny2uj9mn

全天合計：熱量約980 kcal，蛋白質約，94 g，鈉約735 mg

106Please respect copyright.ＰＥＮＡＮＡdtuJmAY4YH

🔹 Day 5

106Please respect copyright.ＰＥＮＡＮＡQ1Q9k7NHZi

早餐同 Day1

午餐：半碗糙米粥 + 蝦仁100g炒菜豆 + 豆腐100g

下午點心：半片鮭魚50–70g、橘子

晚餐：水煮蛋1顆 + 豆乾3片 + 小碟空心菜

106Please respect copyright.ＰＥＮＡＮＡr5UhjBrclb

霄夜同

106Please respect copyright.ＰＥＮＡＮＡmyqfW9sYbv

全天合計：熱量約1,100 kcal，蛋白質約89 g，鈉約675 mg

106Please respect copyright.ＰＥＮＡＮＡLW16K9NDuc

🔹 Day 6

106Please respect copyright.ＰＥＮＡＮＡ7Y8kdHQPbU

早餐同 Day1

午餐：吳郭魚100g + 蝦仁炒菜豆 + 小碟白菜+橘子

下午點心： 半片吐司+豆腐100g

晚餐：水煮蛋1顆 + 豆乾3片 + 小碟空心菜

106Please respect copyright.ＰＥＮＡＮＡkVKKoNU0fL

宵夜同

106Please respect copyright.ＰＥＮＡＮＡBySJ5rmGrD

全天合計：熱量約940 kcal，蛋白質約89 g，鈉約641 mg

106Please respect copyright.ＰＥＮＡＮＡxyoVaWk3Kb

106Please respect copyright.ＰＥＮＡＮＡug2lN2IqBA

🔹 Day 7

106Please respect copyright.ＰＥＮＡＮＡCZePGN71mo

早餐同 Day1

午餐：半碗糙米粥 + 蝦仁100g + 豆腐100g + 小碟地瓜葉

下午點心：半片鮭魚50–70g、橘子

晚餐：水煮蛋1顆 + 豆乾3片 + 小碟白菜

霄夜同

全天合計：熱量約1,100 kcal，蛋白質約89 g，鈉約675 mg

106Please respect copyright.ＰＥＮＡＮＡ2SmVHBW81F

這樣每天直接複製就能照著吃，不用再算。

半夜肚子餓 → 水煮蛋1顆或豆腐100g即可，蛋白質補足又低鈉。

216.73.216.67

ns216.73.216.67da2
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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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