/story/199496/用ai教你做膳食計劃/issue/26
用AI教你做膳食計劃 - 膳食計畫思考流程：我與黃先生每日菜單（終極版） | 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 #26
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 #26
膳食計畫思考流程：我與黃先生每日菜單（終極版）
No Plagiarism!DpW8lUrx6mTSRkwv3b05posted on PＥNAＮＡ

午餐

87Please respect copyright.ＰＥＮＡＮＡeFCkBwVKXM

菜（200g）：地瓜葉/空心菜/大白菜/高麗菜/茄子五選一：川燙3分鐘調味1.5匙鹽1.5匙味精菜水倒掉；油20g（吃進肚裏1匙鹽與1匙味精10g油）

87Please respect copyright.ＰＥＮＡＮＡx90BaM8R3u

吳郭魚 180g（紅燒後醬汁倒掉：調味各5克蠔油醬油，吃進肚裏各2克）/鮭魚140g（不調味；魚油煎蛋或豆乾）/蝦身5尾100g（味精1匙）（跟滑蛋一起炒）三選一；油都20g吃進10g；

87Please respect copyright.ＰＥＮＡＮＡvtk2e6bQzK

我則是雞里肌42g+豆腐150g；或賀寶芙奶昔加奶粉×1杯；前者調味1匙味精半匙鹽，都吃進10g油！菜相同，唯我不用川燙。

87Please respect copyright.ＰＥＮＡＮＡfuc3ZLZGw6

橘子 200g（或其他）（我則是半顆芭樂150g）配蛋白質吃（跟里肌與豆腐一起吃）！

87Please respect copyright.ＰＥＮＡＮＡdqujaSVOqj

87Please respect copyright.ＰＥＮＡＮＡaa83yMWOPc

午晚餐

87Please respect copyright.ＰＥＮＡＮＡxuPsWPVBfa

菜：同上，五選一，不重複

87Please respect copyright.ＰＥＮＡＮＡwjub6la2dH

豆乾 2 片（可與豆腐輪）（調味1匙味精）

87Please respect copyright.ＰＥＮＡＮＡQeWf77Vzwu

滑蛋 1 顆（無調味）（或吃蝦時就是跟蝦一起炒）

87Please respect copyright.ＰＥＮＡＮＡyYuZTn3SDv

我則是賀寶芙奶昔加奶粉×1杯，菜相同

87Please respect copyright.ＰＥＮＡＮＡdMiX8jJC67

橘子 200g（或其它）（我奶粉裏已有醣，不再另吃水果；我一天水果不超過400g！

87Please respect copyright.ＰＥＮＡＮＡ0E99IRntbx

87Please respect copyright.ＰＥＮＡＮＡ2JzZvzTcfQ

夜點：

水煮蛋×1（當天吃蝦就省略）

我則是炒2顆蛋配半顆芭樂

核桃15片（每天固定）

我就綜合堅果25粒

87Please respect copyright.ＰＥＮＡＮＡQDOQE4mhNw

晨間飲料：

含糖或無糖豆漿×1（每天固定）

我無糖豆漿粉×1+味精一匙

87Please respect copyright.ＰＥＮＡＮＡuP67vjp4y1

午夜間飲品：

金桔檸檬、酸梅汁、小汽水3選1

（豆漿無糖可選2，原則上小汽水加果飲2擇1）！

87Please respect copyright.ＰＥＮＡＮＡ1CX01w6HVR

我就汽泡錠、草本茶..，等！

夜點再一包無糖豆漿粉+味精1匙；配100~150g水果！

87Please respect copyright.ＰＥＮＡＮＡbhQSBYiM61

水1200cc（全日空檔喝）

87Please respect copyright.ＰＥＮＡＮＡQUkPvuQZjw

87Please respect copyright.ＰＥＮＡＮＡ5ZStrcCc3l

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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