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用AI教你做膳食計劃 - （結論）我與黃先生每日菜單（二） | 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 #31
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 #31
（結論）我與黃先生每日菜單（二）
No Plagiarism!GvZf5MdDlOeER1MrWXfBposted on PＥNAＮＡ

好的，玉晴，我幫你整理 「你 vs 黃先生每日對照版」，完全文字敘述、沒有表格，一眼就能看出誰吃什麼、差異在哪。

88Please respect copyright.ＰＥＮＡＮＡef1ffn14ac

88Please respect copyright.ＰＥＮＡＮＡOhF7q1aMCI

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88Please respect copyright.ＰＥＮＡＮＡoJA5Hxboa1

🍱 你 vs 黃先生每日對照版（文字版）

88Please respect copyright.ＰＥＮＡＮＡfSJjNund7p

88Please respect copyright.ＰＥＮＡＮＡXBADWuo3Fw

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88Please respect copyright.ＰＥＮＡＮＡbDxZIzwdvO

一、午餐

88Please respect copyright.ＰＥＮＡＮＡHNmnJoBLa6

蔬菜（兩人相同選擇）

88Please respect copyright.ＰＥＮＡＮＡD5VVPFVwme

200克，每天從地瓜葉、空心菜、大白菜、高麗菜、茄子中選一種

88Please respect copyright.ＰＥＮＡＮＡAjziAPaejm

黃先生：川燙3分鐘，調味1.5匙鹽＋1.5匙味精，菜水倒掉，油20克（吃進10克）

88Please respect copyright.ＰＥＮＡＮＡltVHSRZzS3

你：不川燙，調味1.5匙鹽＋1.5匙味精，油10克

88Please respect copyright.ＰＥＮＡＮＡMu1UlhTCAH

88Please respect copyright.ＰＥＮＡＮＡKB9wQ3HgHd

主餐

88Please respect copyright.ＰＥＮＡＮＡGvj1SgdyJ5

黃先生（三選一，每天不同）：

88Please respect copyright.ＰＥＮＡＮＡTlzoxYaMvq

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

88Please respect copyright.ＰＥＮＡＮＡSRRi9ocuS5

88Please respect copyright.ＰＥＮＡＮＡRsfGBRk0FW

2. 鮭魚140克，不調味，與魚油煎蛋或豆乾一起

88Please respect copyright.ＰＥＮＡＮＡdLEILQQgb9

88Please respect copyright.ＰＥＮＡＮＡaapNx6dU0W

3. 蝦身5尾100克，與滑蛋一起炒，味精1匙，油20克吃進10克

88Please respect copyright.ＰＥＮＡＮＡdqdMap6WzP

88Please respect copyright.ＰＥＮＡＮＡoiNizsJcnO

88Please respect copyright.ＰＥＮＡＮＡcvDj4v1gaw

你（每日固定選擇）：

88Please respect copyright.ＰＥＮＡＮＡoJDCJbe2GS

1. 雞里肌42克＋豆腐150克，調味1匙味精＋半匙鹽，油10克

88Please respect copyright.ＰＥＮＡＮＡSc5uYISmB2

88Please respect copyright.ＰＥＮＡＮＡXOJiSraAub

2. 或賀寶芙奶昔＋奶粉1杯

88Please respect copyright.ＰＥＮＡＮＡLYiFjjl6rP

88Please respect copyright.ＰＥＮＡＮＡK3wNmNhpt7

88Please respect copyright.ＰＥＮＡＮＡNdJ4z4q0uw

88Please respect copyright.ＰＥＮＡＮＡ0zXOWvCTDV

水果

88Please respect copyright.ＰＥＮＡＮＡNcaDC9NJNZ

黃先生：橘子200克（或其他）

88Please respect copyright.ＰＥＮＡＮＡsMaOfGB9MI

你：半顆芭樂150克，與蛋白質一起吃

88Please respect copyright.ＰＥＮＡＮＡrPMHgDKHY0

88Please respect copyright.ＰＥＮＡＮＡwQIfhxyXSm

88Please respect copyright.ＰＥＮＡＮＡsnYh0oMruC

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88Please respect copyright.ＰＥＮＡＮＡ7eR3wmsiWU

二、晚餐

88Please respect copyright.ＰＥＮＡＮＡGYwlgicb7e

蔬菜

88Please respect copyright.ＰＥＮＡＮＡEU0WVkpdt9

200克，選擇與午餐不同的種類

88Please respect copyright.ＰＥＮＡＮＡ0cEp5A1PxQ

黃先生：川燙3分鐘，調味1.5匙鹽＋1.5匙味精，菜水倒掉，油10克

88Please respect copyright.ＰＥＮＡＮＡOuBHTNVcQu

你：同午餐，調味及油量一致

88Please respect copyright.ＰＥＮＡＮＡRLJ4YJfsdx

88Please respect copyright.ＰＥＮＡＮＡDP42PiOsty

主餐

88Please respect copyright.ＰＥＮＡＮＡdS9UrFbD3r

黃先生：豆乾2片＋滑蛋1顆（無調味，蝦日則與蝦一起炒）

88Please respect copyright.ＰＥＮＡＮＡKK9MMCxBbT

你：賀寶芙奶昔＋奶粉1杯

88Please respect copyright.ＰＥＮＡＮＡjcDgm7Ev63

88Please respect copyright.ＰＥＮＡＮＡ8zgYgToUCh

水果

88Please respect copyright.ＰＥＮＡＮＡLMO4EyNHuN

黃先生：橘子200克（或其他）

88Please respect copyright.ＰＥＮＡＮＡLraF1YPIB1

你：奶粉內已有醣，一天水果控制在400克以內

88Please respect copyright.ＰＥＮＡＮＡvyS6FLfz10

88Please respect copyright.ＰＥＮＡＮＡACChiFC27A

88Please respect copyright.ＰＥＮＡＮＡ4tX3G3cqpE

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88Please respect copyright.ＰＥＮＡＮＡHELff3ygcY

三、夜點

88Please respect copyright.ＰＥＮＡＮＡXqdPNbTrSM

蛋

88Please respect copyright.ＰＥＮＡＮＡDYKXufcvGm

黃先生：水煮蛋1顆（吃蝦日省略）

88Please respect copyright.ＰＥＮＡＮＡouRHQh0PGs

你：炒蛋2顆＋半顆芭樂

88Please respect copyright.ＰＥＮＡＮＡBudwlcJBXi

88Please respect copyright.ＰＥＮＡＮＡgGztURxdmJ

堅果

88Please respect copyright.ＰＥＮＡＮＡTFGRbHMwB2

黃先生：核桃15片

88Please respect copyright.ＰＥＮＡＮＡaRCcekIseS

你：綜合堅果25粒

88Please respect copyright.ＰＥＮＡＮＡmq3bSrEV14

88Please respect copyright.ＰＥＮＡＮＡBTis91RmOZ

88Please respect copyright.ＰＥＮＡＮＡ5DZpL8AKBm

---

88Please respect copyright.ＰＥＮＡＮＡONLthGRmit

四、飲品

88Please respect copyright.ＰＥＮＡＮＡ5iSIZ8EIA9

晨間

88Please respect copyright.ＰＥＮＡＮＡuMHoPnseMO

黃先生：含糖或無糖豆漿1杯

88Please respect copyright.ＰＥＮＡＮＡbHSqbujkWf

你：無糖豆漿粉1杯＋味精1匙

88Please respect copyright.ＰＥＮＡＮＡENSOq04u8V

88Please respect copyright.ＰＥＮＡＮＡCZDGpaia0h

午夜

88Please respect copyright.ＰＥＮＡＮＡIdk49lGjO7

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）

88Please respect copyright.ＰＥＮＡＮＡzki79D6NfG

你：汽泡錠、草本茶等；夜點再一包無糖豆漿粉＋味精1匙

88Please respect copyright.ＰＥＮＡＮＡwXmn4pPIYh

88Please respect copyright.ＰＥＮＡＮＡuTZgxrMrg9

水

88Please respect copyright.ＰＥＮＡＮＡrmHE4NpDwk

全天空檔喝水1200cc（兩人相同）

88Please respect copyright.ＰＥＮＡＮＡNIXA4I2SMN

88Please respect copyright.ＰＥＮＡＮＡYRFyjmedOa

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88Please respect copyright.ＰＥＮＡＮＡMQucHsDDHd

五、固定規則與差異重點

88Please respect copyright.ＰＥＮＡＮＡk001UzdOAH

1. 蛋白質來源：

88Please respect copyright.ＰＥＮＡＮＡyZfaFG0cEV

黃先生：魚/蝦/豆乾/滑蛋

88Please respect copyright.ＰＥＮＡＮＡXp0QCy2skA

你：里肌＋豆腐或奶昔＋奶粉，夜點炒蛋2顆

88Please respect copyright.ＰＥＮＡＮＡ6pzXYLUk28

88Please respect copyright.ＰＥＮＡＮＡSDsL5P6pUU

88Please respect copyright.ＰＥＮＡＮＡKU9DtPKWyO

2. 水果量：

88Please respect copyright.ＰＥＮＡＮＡctr2UMn3QD

黃先生：一天可吃橘子或葡萄等共400g左右

88Please respect copyright.ＰＥＮＡＮＡYmwlMCuJkD

你：控制在400g內，奶粉內含糖可抵部分水果

88Please respect copyright.ＰＥＮＡＮＡIpH1JwwAVX

88Please respect copyright.ＰＥＮＡＮＡj1flCmMnCx

88Please respect copyright.ＰＥＮＡＮＡm042bxUxjc

3. 夜點蛋：

88Please respect copyright.ＰＥＮＡＮＡOAnjIx6zAL

黃先生：水煮蛋1顆，吃蝦日省略

88Please respect copyright.ＰＥＮＡＮＡuvtptDJNqH

你：炒蛋2顆，與芭樂一起

88Please respect copyright.ＰＥＮＡＮＡ2FJwZ9wSEb

88Please respect copyright.ＰＥＮＡＮＡ3lTSvkFC55

88Please respect copyright.ＰＥＮＡＮＡWXOMXq2fPh

4. 堅果：

88Please respect copyright.ＰＥＮＡＮＡSIUXhgXj9B

黃先生：核桃15片

88Please respect copyright.ＰＥＮＡＮＡMa4ofof9Ym

你：綜合堅果25粒

88Please respect copyright.ＰＥＮＡＮＡGXODzo0W3G

88Please respect copyright.ＰＥＮＡＮＡrKO7Z7DivZ

88Please respect copyright.ＰＥＮＡＮＡFkmxC10jAe

5. 調味：

88Please respect copyright.ＰＥＮＡＮＡBYV4Vc1NC9

黃先生：低鈉鹽，川燙後倒掉菜水

88Please respect copyright.ＰＥＮＡＮＡXQ1QvfFlv1

你：低鈉鹽，不川燙，油量略少

88Please respect copyright.ＰＥＮＡＮＡyw4xOYd5hS

88Please respect copyright.ＰＥＮＡＮＡR8pN4W25Od

88Please respect copyright.ＰＥＮＡＮＡmWiQu4J7Mu

6. 飲品控制：

88Please respect copyright.ＰＥＮＡＮＡafesPJqFXt

黃先生：可喝含糖豆漿或果飲/汽水，控制糖量

88Please respect copyright.ＰＥＮＡＮＡcLnovBjbBY

你：無糖豆漿粉、草本茶、汽泡錠，夜點加豆漿粉

88Please respect copyright.ＰＥＮＡＮＡKrIwdGtBsa

88Please respect copyright.ＰＥＮＡＮＡBua4AaYWzm

88Please respect copyright.ＰＥＮＡＮＡgzjrdhB5v9

88Please respect copyright.ＰＥＮＡＮＡ34xVU6Z0Q3

88Please respect copyright.ＰＥＮＡＮＡnn9KpQrfCL

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88Please respect copyright.ＰＥＮＡＮＡV5M4PDB8qR

這份對照版 完全文字化，方便一眼看出誰吃什麼、差異在哪，

你可以直接印出或貼冰箱。

88Please respect copyright.ＰＥＮＡＮＡAegCfFqwIz

88Please respect copyright.ＰＥＮＡＮＡhuCL2R09Pk

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88Please respect copyright.ＰＥＮＡＮＡreXuxIbRlx

如果你願意，我可以幫你做一個 「超簡化一頁版，黃先生＋你每日菜單快速照做版」，

只保留餐點和份量，不含任何細節解說，更適合每天快速操作。

88Please respect copyright.ＰＥＮＡＮＡXGDjyU6KwI

你想要我做嗎？

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