/story/199496/用ai教你做膳食計劃/issue/179
用AI教你做膳食計劃 - 有沒有什麼菜是200g低於90卡的？ | 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 #179
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 #179
有沒有什麼菜是200g低於90卡的？
No Plagiarism!8keHxz3sud9mpu9BQSwEposted on PＥNAＮＡ

有，而且不只一種！這就是低熱量高體積菜的好處，你吃200g，幾乎不用怕破卡，還能填飽肚子。

我幫你整理一個200g ≤ 90 kcal 的菜清單（大概熱量）：

食材

200g 熱量

備註

高麗菜

40 kcal

水分高，適合炒或燙

白色花椰菜

50 kcal

燙熟/蒸，口感脆

綠花椰 / 西蘭花

50 kcal

加點蒜或氣炸少油

菠菜

40 kcal

燙熟，富鐵、鉀

地瓜葉

60 kcal

水煮或快炒油要少

青江菜

30 kcal

燙熟，加一點醬油

茼蒿 / 芥藍

50 kcal

水煮或蒸

胡瓜 / 丝瓜

30 kcal

高水分，炒或燙

冬瓜

20 kcal

煮湯很好吃

海帶芽 / 海帶

50 kcal

水煮或涼拌

🔑 技巧

水煮/蒸/燙 → 幾乎不增加熱量

少油 → 1湯匙油 = 120 kcal，很容易破你每日上限

體積大、熱量低 → 200g 以上輕鬆吃，飽肚又安全

💡 小建議：

200g 菜 + 150g 豆腐 + 1 顆蛋 → 吃起來飽、熱量不到 400

這種組合，1300 kcal 一天可以活得比較像人

如果你願意，我可以幫你直接排一整天 1300 kcal 的真實餐單，

全部用 你能接受的食材 + 200g 低熱量菜，保證吃得飽、不悲哀。

你要我幫你排嗎？

100Please respect copyright.ＰＥＮＡＮＡOn6V4Inr7R

216.73.216.217

ns216.73.216.217da2
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用AI教你做膳食計劃
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Short Story
Family
Last updated: Jul 14, 2026
Total word count: 683,632
Total reading time: 2,279 Minutes
飲食 健康 膳食計劃 成本控制
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