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用AI教你做膳食計劃 - 你與黃先生每日菜單（簡易可照做版，不含表格） | 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 #30
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 #30
你與黃先生每日菜單（簡易可照做版，不含表格）
No Plagiarism!WSh3u2K0E1cY4huUwNahposted on PＥNAＮＡ

一、午餐

96Please respect copyright.ＰＥＮＡＮＡlNaYP3t4Nl

蔬菜

96Please respect copyright.ＰＥＮＡＮＡwDqbjXIHKk

200克，每天選一種：地瓜葉、空心菜、大白菜、高麗菜或茄子

做法：川燙3分鐘（你不用川燙），調味鹽1.5匙＋味精1.5匙（吃進肚子裏約1匙鹽+1匙味精），菜水倒掉

油20克（你吃進10克）

96Please respect copyright.ＰＥＮＡＮＡaq7U1CEbsc

主餐選擇

96Please respect copyright.ＰＥＮＡＮＡagksOobh47

黃先生午餐主餐三選一：

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1. 吳郭魚180克，紅燒後醬汁倒掉，調味蠔油、醬油各5克，吃進各2克

96Please respect copyright.ＰＥＮＡＮＡEsHaIx7HQV

96Please respect copyright.ＰＥＮＡＮＡTRxDzOpJYR

2. 鮭魚140克，不調味，魚油煎蛋或豆乾

96Please respect copyright.ＰＥＮＡＮＡOaAWHHjO5c

96Please respect copyright.ＰＥＮＡＮＡ6yewlOTwBJ

3. 蝦身5尾100克，與滑蛋一起炒，味精1匙，油20克吃進10克

96Please respect copyright.ＰＥＮＡＮＡdg0XeLYsK2

96Please respect copyright.ＰＥＮＡＮＡdUd7eRgsFJ

96Please respect copyright.ＰＥＮＡＮＡjHep6t3SCz

你午餐主餐：

96Please respect copyright.ＰＥＮＡＮＡ8nTVzmn3bW

1. 雞里肌42克＋豆腐150克，調味1匙味精＋半匙鹽，油10克

96Please respect copyright.ＰＥＮＡＮＡD8VxzAd8Fv

96Please respect copyright.ＰＥＮＡＮＡriZ79lzjlF

2. 或賀寶芙奶昔＋奶粉1杯（含蛋白質及碳水）

96Please respect copyright.ＰＥＮＡＮＡQsjL2EV6H7

水果

96Please respect copyright.ＰＥＮＡＮＡXGaVOVZKZz

黃先生：橘子200克（或其他）

你：半顆芭樂150克，配蛋白質一起吃

96Please respect copyright.ＰＥＮＡＮＡolbYpaIZyh

二、晚餐

96Please respect copyright.ＰＥＮＡＮＡdMXbiMPcir

蔬菜

96Please respect copyright.ＰＥＮＡＮＡu4mPmkTVPL

200克，與午餐不同的選擇（五種輪流），調味同午餐

油10克（吃進）

96Please respect copyright.ＰＥＮＡＮＡNdITY29MuB

主餐

96Please respect copyright.ＰＥＮＡＮＡxQWeygKouj

黃先生：豆乾2片（可與豆腐輪換，調味味精1匙）＋滑蛋1顆（無調味，或蝦日與蝦一起炒）

你：賀寶芙奶昔＋奶粉1杯（菜相同）

96Please respect copyright.ＰＥＮＡＮＡ0avdYLdk7o

水果

96Please respect copyright.ＰＥＮＡＮＡWYBoIAuGr6

黃先生：橘子200克（或其他）

你：奶粉裏已有醣，不再另吃水果，一天水果不超過400克

96Please respect copyright.ＰＥＮＡＮＡ4O0ErhzE0G

三、夜點

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蛋

96Please respect copyright.ＰＥＮＡＮＡr6HDXEFFic

黃先生：水煮蛋1顆（當天吃蝦就省略）

你：炒蛋2顆配半顆芭樂

96Please respect copyright.ＰＥＮＡＮＡGAhlxLVBg1

堅果

96Please respect copyright.ＰＥＮＡＮＡHaODQcuqNd

黃先生：核桃15片

你：綜合堅果25粒

96Please respect copyright.ＰＥＮＡＮＡ8j7uVkrbh0

四、飲品

96Please respect copyright.ＰＥＮＡＮＡafBguQg6jl

晨間

96Please respect copyright.ＰＥＮＡＮＡSJuEfAB4LB

黃先生：含糖或無糖豆漿1杯

你：無糖豆漿粉1杯＋味精1匙

96Please respect copyright.ＰＥＮＡＮＡCLgrIqA6zA

午夜

96Please respect copyright.ＰＥＮＡＮＡoIrD6t7LFA

黃先生：金桔檸檬、酸梅汁、小汽水三選一

若豆漿無糖可選兩份，原則上小汽水＋果飲2擇1

你：汽泡錠、草本茶等

夜點再一包無糖豆漿粉＋味精1匙

96Please respect copyright.ＰＥＮＡＮＡvsBWDNqNnI

水

96Please respect copyright.ＰＥＮＡＮＡ5HdLwDlLxH

全天空檔喝水1200cc

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五、備註

96Please respect copyright.ＰＥＮＡＮＡWMuzD1bvA6

1. 每天固定：豆漿×1、豆乾×2、滑蛋×1

96Please respect copyright.ＰＥＮＡＮＡeQh88GrHPg

96Please respect copyright.ＰＥＮＡＮＡyAzxA9OnKz

2. 夜點蛋視情況，吃蝦就不吃夜點蛋；全天蛋不超過2顆

96Please respect copyright.ＰＥＮＡＮＡtdVj2ZkFbC

96Please respect copyright.ＰＥＮＡＮＡRXF6GYtEx5

3. 水果一天控制在400克以內

96Please respect copyright.ＰＥＮＡＮＡh5dJw7Wrxo

96Please respect copyright.ＰＥＮＡＮＡcZfhcO4z45

4. 調味鹽和味精均使用低鈉鹽

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96Please respect copyright.ＰＥＮＡＮＡNMYFO8cRMq

5. 蔬菜川燙後倒菜水可降低鉀攝入（黃先生特別需要）

96Please respect copyright.ＰＥＮＡＮＡ4jQyjG6V9v

這樣寫法完全 沒有表格，每個餐點與份量都清楚、容易照做，也適合直接貼冰箱或給黃先生。

96Please respect copyright.ＰＥＮＡＮＡGJ5Xodwtlq

96Please respect copyright.ＰＥＮＡＮＡTQmVpJLhzZ

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: 685,102
Total reading time: 2,284 Minutes
飲食 健康 成本控制 膳食計劃
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