/story/199496/用ai教你做膳食計劃/issue/17
用AI教你做膳食計劃 - 照表抄課的菜單（黃先生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 #17
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 #17
照表抄課的菜單（黃先生AI版）
No Plagiarism!aTAiMbzUjPcHeQzeKiEoposted on PＥNAＮＡ

7 天循環菜單（中餐固定，晚餐+夜點輪流）

101Please respect copyright.ＰＥＮＡＮＡEHXWXoJmfH

中餐（每天固定）

101Please respect copyright.ＰＥＮＡＮＡMYoH9tVfkN

豆乾 2 片（80 g）

101Please respect copyright.ＰＥＮＡＮＡFNdMQDIG6X

蝦仁90g

101Please respect copyright.ＰＥＮＡＮＡrRHxVshHqp

空心菜 200 g 或大白菜 200 g或茄子200g

101Please respect copyright.ＰＥＮＡＮＡsRaQsVPT81

橘子 0.5 顆

101Please respect copyright.ＰＥＮＡＮＡW9iJEWSz4V

全麥吐司半片

101Please respect copyright.ＰＥＮＡＮＡxR9lVlxQ55

芥花油 15g

101Please respect copyright.ＰＥＮＡＮＡFbbGlA1v8Z

調味：低鈉鹽 0.5 小匙 + 味精 1 小匙

101Please respect copyright.ＰＥＮＡＮＡRTqx0RCsgh

101Please respect copyright.ＰＥＮＡＮＡBXU2HEcGob

晚餐 + 夜點輪流

101Please respect copyright.ＰＥＮＡＮＡai0qO3ktuL

版本 A：晚餐鮭魚 100 g + 夜點含糖豆漿

101Please respect copyright.ＰＥＮＡＮＡUHER7Oy1Xw

晚餐：

101Please respect copyright.ＰＥＮＡＮＡaoyp624Uxx

鮭魚 100 g

101Please respect copyright.ＰＥＮＡＮＡ5oej7r1Zh0

豆乾 80 g

101Please respect copyright.ＰＥＮＡＮＡVRQh1c12Ex

炒地瓜葉 200 g 或高麗菜 200 g或白花椰菜200g（第七天就蝦仁180g炒菜豆或荷蘭豆半包200g）

101Please respect copyright.ＰＥＮＡＮＡDbMyUYZiq8

橘子 0.5 顆

101Please respect copyright.ＰＥＮＡＮＡUjmgj12mwd

全麥吐司半片

101Please respect copyright.ＰＥＮＡＮＡjFV7Ao6Txq

芥花油 15 g

101Please respect copyright.ＰＥＮＡＮＡQjDi6P7INB

調味：低鈉鹽 1 小匙 + 味精 1 小匙 + 醬油 3 cc + 蠔油 5 cc

101Please respect copyright.ＰＥＮＡＮＡfIGLk6CsW5

101Please respect copyright.ＰＥＮＡＮＡewrUNoAXQk

夜點：

101Please respect copyright.ＰＥＮＡＮＡ7zYTJB5yRE

含糖豆漿 1 杯

101Please respect copyright.ＰＥＮＡＮＡU6I3l2fR8O

藍莓 250 g

101Please respect copyright.ＰＥＮＡＮＡdQudLxmHIj

核桃 10 g

101Please respect copyright.ＰＥＮＡＮＡ9mFnAcSfZj

水煮蛋 1 顆

101Please respect copyright.ＰＥＮＡＮＡTulLyD8lZa

版本 B：晚餐吳郭魚 200 g + 夜點番茄汁

101Please respect copyright.ＰＥＮＡＮＡH0eaTNTlO3

晚餐：

101Please respect copyright.ＰＥＮＡＮＡEnHJjJR1CQ

吳郭魚 100 g

101Please respect copyright.ＰＥＮＡＮＡ1Y4IZ1Pzyi

豆乾 80 g

101Please respect copyright.ＰＥＮＡＮＡu0DQiJcCdI

炒地瓜葉 200 g 或高麗菜 200 g

101Please respect copyright.ＰＥＮＡＮＡ5b94DaRz6R

橘子 0.5 顆

101Please respect copyright.ＰＥＮＡＮＡ3EotpSyCIs

全麥吐司半片

101Please respect copyright.ＰＥＮＡＮＡIokOlZtyjD

芥花油 15 g

101Please respect copyright.ＰＥＮＡＮＡdVm5VRoLJc

調味：低鈉鹽 1 小匙 + 味精 1 小匙 + 醬油 3 cc + 蠔油 5 cc

101Please respect copyright.ＰＥＮＡＮＡdtsq0dk6Nz

101Please respect copyright.ＰＥＮＡＮＡc9kICXSBGU

夜點：

101Please respect copyright.ＰＥＮＡＮＡqjLx0lDuSj

番茄汁 1 杯

101Please respect copyright.ＰＥＮＡＮＡn6HGjtaDR9

藍莓 250 g

101Please respect copyright.ＰＥＮＡＮＡg2iT2Zaqfw

核桃 10 g

101Please respect copyright.ＰＥＮＡＮＡMgwPHWdGvT

水煮蛋 1 顆

101Please respect copyright.ＰＥＮＡＮＡphxKVUrZhg

7 天循環範例

101Please respect copyright.ＰＥＮＡＮＡXkvHCkDdk3

第 1 天：晚餐鮭魚 100 g + 夜點含糖豆漿

101Please respect copyright.ＰＥＮＡＮＡOGgGVo0k8I

第 2 天：晚餐吳郭魚 100 g + 夜點番茄汁

101Please respect copyright.ＰＥＮＡＮＡeutTvkHnA1

第 3 天：晚餐鮭魚 100 g + 夜點含糖豆漿

101Please respect copyright.ＰＥＮＡＮＡBeJh3NAJBM

第 4 天：晚餐吳郭魚 100 g + 夜點番茄汁

101Please respect copyright.ＰＥＮＡＮＡGWCjPAHFeF

第 5 天：晚餐鮭魚 100 g + 夜點含糖豆漿

101Please respect copyright.ＰＥＮＡＮＡT0R4nPNlgk

第 6 天：晚餐吳郭魚 100 g + 夜點番茄汁

101Please respect copyright.ＰＥＮＡＮＡG8uem9U8FM

第 7 天：蝦仁180g+菜豆200g、酸梅汁或金桔檸檬

101Please respect copyright.ＰＥＮＡＮＡ0PAaasHbP6

101Please respect copyright.ＰＥＮＡＮＡratSGStdue

> 中餐每天固定，水果、蛋白質、鈉、熱量、糖都已微調好，熱量約 1705–1732 kcal，蛋白質約 87–95g，糖 66 g，鈉 2400 mg 左右，脂肪 64–78 g，鈣約 756–757 mg，安全又適合減脂。

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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