/story/199496/用ai教你做膳食計劃/issue/9
用AI教你做膳食計劃 - 我教你做膳食計畫（九）我喜歡鯖魚罐頭 | 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 #9
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 #9
我教你做膳食計畫（九）我喜歡鯖魚罐頭
No Plagiarism!zUCO8xZSrbONK26EL9HOposted on PＥNAＮＡ

AI：太好了，我幫你設計一個7天鯖魚罐頭搭配範例菜單，以方便、低鈉、營養均衡為原則，每天都有變化，不單調，又能控制鈉與汞。

107Please respect copyright.ＰＥＮＡＮＡIjXClSoqef

🐟 7天鯖魚罐頭搭配範例菜單

107Please respect copyright.ＰＥＮＡＮＡSqtAqXHIXI

Day 1

107Please respect copyright.ＰＥＮＡＮＡJI1YIwy7xN

早餐：全麥吐司 2 片 + 水煮蛋 1 顆 + 半罐水煮鯖魚 + 小番茄 5 顆

107Please respect copyright.ＰＥＮＡＮＡycshduMdMw

午餐：糙米飯 3/4 杯 + 半罐鯖魚 + 燙菠菜 1 小盤 + 豆腐 100g

107Please respect copyright.ＰＥＮＡＮＡcsz2CaTEOd

點心：芭樂 1/3 顆

107Please respect copyright.ＰＥＮＡＮＡdLKsCD0Ym5

晚餐：地瓜 100g + 半罐鯖魚 + 涼拌黃瓜 1 小盤

107Please respect copyright.ＰＥＮＡＮＡqBH32LUDH9

Day 2

107Please respect copyright.ＰＥＮＡＮＡuoNXjiB0n7

早餐：燕麥片半杯 + 牛奶 200ml + 半罐鯖魚 + 生菜沙拉 1 小盤

107Please respect copyright.ＰＥＮＡＮＡFtA0b5gvhj

午餐：蕎麥飯 1/2 杯 + 雞胸肉 100g + 炒青椒洋蔥 1 小盤

107Please respect copyright.ＰＥＮＡＮＡBKHecLlcvX

點心：柚子 1/2 顆

107Please respect copyright.ＰＥＮＡＮＡH3D1l25V22

晚餐：地瓜葉 1 小盤 + 半罐鯖魚 + 豆乾 50g

107Please respect copyright.ＰＥＮＡＮＡrvkA2COQAu

Day 3

107Please respect copyright.ＰＥＮＡＮＡ5I1vfRPBaQ

早餐：全麥吐司 1 片 + 水煮蛋 2 顆 + 半罐鯖魚 + 小番茄 5 顆

107Please respect copyright.ＰＥＮＡＮＡctUEhmevra

午餐：糙米飯 1/2 杯 + 半罐鯖魚 + 燙地瓜葉 1 小盤 + 豆腐 100g

107Please respect copyright.ＰＥＮＡＮＡGmls4GTkGz

點心：蘋果 1 顆

107Please respect copyright.ＰＥＮＡＮＡPZqLSX8CeF

晚餐：蕎麥飯 1/2 杯 + 雞胸肉 100g + 炒青椒 1 小盤

107Please respect copyright.ＰＥＮＡＮＡjDtfLRJD17

Day 4

107Please respect copyright.ＰＥＮＡＮＡwx9o5be9mx

早餐：燕麥片半杯 + 豆漿 200ml + 半罐鯖魚 + 生菜沙拉 1 小盤

107Please respect copyright.ＰＥＮＡＮＡZt1hkxIGYl

午餐：地瓜 100g + 半罐鯖魚 + 炒高麗菜 1 小盤 + 豆腐 100g

107Please respect copyright.ＰＥＮＡＮＡBW41H9UrkO

點心：葡萄柚 1/2 顆

107Please respect copyright.ＰＥＮＡＮＡ5g9dhbTzVe

晚餐：糙米飯 1/2 杯 + 鮭魚 100g（替換鯖魚）+ 燙菠菜 1 小盤

107Please respect copyright.ＰＥＮＡＮＡg8yctaXSOx

Day 5

107Please respect copyright.ＰＥＮＡＮＡpSoTdnUOzX

早餐：全麥吐司 2 片 + 水煮蛋 1 顆 + 半罐鯖魚 + 小番茄 5 顆

107Please respect copyright.ＰＥＮＡＮＡJXWeyTznhx

午餐：蕎麥飯 1/2 杯 + 半罐鯖魚 + 炒青椒洋蔥 1 小盤 + 豆乾 50g

107Please respect copyright.ＰＥＮＡＮＡruJTQIDqeL

點心：芭樂 1/3 顆

107Please respect copyright.ＰＥＮＡＮＡiw21oR2SKV

晚餐：地瓜葉 1 小盤 + 雞胸肉 100g + 半罐鯖魚

107Please respect copyright.ＰＥＮＡＮＡAtNGDkRHfS

Day 6

107Please respect copyright.ＰＥＮＡＮＡEN66deK0p4

早餐：燕麥片半杯 + 牛奶 200ml + 半罐鯖魚 + 生菜沙拉 1 小盤

107Please respect copyright.ＰＥＮＡＮＡ4DH1W8AuhC

午餐：糙米飯 1/2 杯 + 半罐鯖魚 + 炒高麗菜 1 小盤 + 豆腐 100g

107Please respect copyright.ＰＥＮＡＮＡraOA4wpZTf

點心：蘋果 1 顆

107Please respect copyright.ＰＥＮＡＮＡXntnl51QBZ

晚餐：地瓜 100g + 鮭魚 100g + 涼拌黃瓜 1 小盤

107Please respect copyright.ＰＥＮＡＮＡSmVvQdTcOE

Day 7

107Please respect copyright.ＰＥＮＡＮＡGX8pSWGZ22

早餐：全麥吐司 1 片 + 水煮蛋 2 顆 + 半罐鯖魚 + 小番茄 5 顆

107Please respect copyright.ＰＥＮＡＮＡcPYWu78Uqn

午餐：蕎麥飯 1/2 杯 + 半罐鯖魚 + 燙菠菜 1 小盤 + 豆乾 50g

107Please respect copyright.ＰＥＮＡＮＡXLg1gKbVtn

點心：葡萄 100g

107Please respect copyright.ＰＥＮＡＮＡCkKk5yOfT5

晚餐：地瓜葉 1 小盤 + 雞胸肉 100g + 半罐鯖魚

107Please respect copyright.ＰＥＮＡＮＡ0z7Fmc8lkx

🔹 小技巧

107Please respect copyright.ＰＥＮＡＮＡ2V0vfeuw6w

1. 鯖魚罐頭沖水：減少鹽分 20–50%，尤其是醬油口味。

107Please respect copyright.ＰＥＮＡＮＡYBHfPuW78h

2. 每天蔬菜 2–3 小盤、水果 1–2 份：補充纖維和維生素。

107Please respect copyright.ＰＥＮＡＮＡKjU53XcKKn

3. 替換蛋白質：每週 1–2 天用雞胸肉、鮭魚或豆腐替代鯖魚，降低重金屬累積風險。

107Please respect copyright.ＰＥＮＡＮＡD814oAVcw2

4. 油脂控制：罐頭油可少量保留，其他可用橄欖油炒菜。

107Please respect copyright.ＰＥＮＡＮＡLxteC4qLk5

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: 685,270
Total reading time: 2,284 Minutes
飲食 健康 成本控制 膳食計劃
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