蛋白質：78~90（低標68~70），如果再加1水煮蛋，就85~98（小於高標100！）。
（早餐：無糖豆漿500cc：蛋白質15）85Please respect copyright.ＰＥＮＡＮＡ7UlGxRrYtT
85Please respect copyright.ＰＥＮＡＮＡSCkE77tlBB
午餐：蝦100g加炒200g荷蘭豆/鮭魚半片173g/有卵烏賊5尾188g/烏魚卵80g/一般魚類可食部300g：蛋白質：22+5、35、34、30、57（我三分之一，雇主吃38）85Please respect copyright.ＰＥＮＡＮＡQwZbBkdel8
85Please respect copyright.ＰＥＮＡＮＡIlxVozOz1K
一盤白色或綠色菜，300g：蛋白質：除空心菜300g為9g、茄子300g為3g，平均值以5g計，所以空心菜跟茄子為一組，如果當天沒喝豆漿，那就空心菜加白菜花（吃蝦那天同）！
晚餐：一盤菜300~500g；同上！85Please respect copyright.ＰＥＮＡＮＡUwPlybJkbl
85Please respect copyright.ＰＥＮＡＮＡvhKx0AjaNa
菜埔蛋（大）×1顆+小方豆乾2片/豆腐200g：蛋白質：15、16
夜點：小餅干1份熱量115+堅果1份10顆熱量134；熱量大概250；蛋白質大約6g（如果吃蝦，然後又沒喝豆漿，當天就2份）
熱量：950；夜點：250；飲料200~280；水果450g：大約300！全日約1780（1800）大卡！85Please respect copyright.ＰＥＮＡＮＡEJWz580Zg7
85Please respect copyright.ＰＥＮＡＮＡuxmxzyyEDw
鉀85Please respect copyright.ＰＥＮＡＮＡDHqFloRu6s
85Please respect copyright.ＰＥＮＡＮＡT7hdXCnmfU
（早餐：60）85Please respect copyright.ＰＥＮＡＮＡBFWgvTQu76
85Please respect copyright.ＰＥＮＡＮＡHJvrk9iklU
午餐：（高點大約350）85Please respect copyright.ＰＥＮＡＮＡSCQvCgBn19
85Please respect copyright.ＰＥＮＡＮＡoxM6vH6jGy
蝦：100+12g油：208；加炒荷蘭豆200g熱量84；約300/鮭魚346/有卵烏賊170+油12g=280/油15g=300/300+135（吃到肚裏100）=40085Please respect copyright.ＰＥＮＡＮＡwNm6Tgk216
85Please respect copyright.ＰＥＮＡＮＡlFL9ikqAUL
（我吃掉三分之一；所以剩266）85Please respect copyright.ＰＥＮＡＮＡAUfMop0YMb
85Please respect copyright.ＰＥＮＡＮＡZqo3fpZf1E
菜：含烹調：低120、高15085Please respect copyright.ＰＥＮＡＮＡzo5UZyAO8B
85Please respect copyright.ＰＥＮＡＮＡYvD1MoYM0T
空心120/茄子10g油；150/地瓜葉120/白菜花120/高麗菜12085Please respect copyright.ＰＥＮＡＮＡaztjIVyYkc
85Please respect copyright.ＰＥＮＡＮＡVwlwNYCa8U
晚餐：菜同上85Please respect copyright.ＰＥＮＡＮＡiArzu4VkDN
85Please respect copyright.ＰＥＮＡＮＡLVQkjXSAy4
菜埔蛋：熱量（含烹調12g油）：225+豆乾121=346；或是煎豆腐：油10g+176=276！85Please respect copyright.ＰＥＮＡＮＡqeHjQ6IOi4
85Please respect copyright.ＰＥＮＡＮＡMmZSA7O4CY
*煎鮭魚油炒菜埔蛋（或不一定加菜埔，2顆蛋也行），晚上就豆乾油8g；當天熱量食物的可控在100085Please respect copyright.ＰＥＮＡＮＡiwhGKqKJtU
85Please respect copyright.ＰＥＮＡＮＡ49mKhE8ItU
一般魚類跟菜埔蛋豆乾不要同一天！魚卵不要跟蛋同一天吃。
鈉含量：大約2000（高鈉的豆乾、菜埔蛋、空心菜、烏賊、魚卵等，就不要跟空心菜、菜埔蛋配，改配低鈉低鉀（就是上面這些高鈉不要都在同一天）。85Please respect copyright.ＰＥＮＡＮＡJIELO56Aqe
85Please respect copyright.ＰＥＮＡＮＡqk9QnDPcr8
調味大約800、食物：本身1400（取高點）=2200！85Please respect copyright.ＰＥＮＡＮＡBo3Y63rJqR
鉀：4700（腎臟健康成人上限6000）85Please respect copyright.ＰＥＮＡＮＡFeLMq8wPoS
85Please respect copyright.ＰＥＮＡＮＡcMmqjoOJQZ
早餐：35085Please respect copyright.ＰＥＮＡＮＡLTHv062UOM
85Please respect copyright.ＰＥＮＡＮＡAEtq1db6Rx
午餐：85Please respect copyright.ＰＥＮＡＮＡBuSGPc05t1
85Please respect copyright.ＰＥＮＡＮＡXcqlUQz6G6
蝦加荷蘭豆=700、豆腐加豆乾430、菜埔蛋420加豆乾150=570；取低標共110085Please respect copyright.ＰＥＮＡＮＡJpbgTFzEpz
85Please respect copyright.ＰＥＮＡＮＡpmIlQ3vcpR
鮭魚炒菜埔蛋=960，含晚餐豆乾85Please respect copyright.ＰＥＮＡＮＡi75WvrmkkL
85Please respect copyright.ＰＥＮＡＮＡucDnUR8OCL
其他魚類800（我吃掉1/3），晚餐配低標430；共120085Please respect copyright.ＰＥＮＡＮＡNTv7lMt8DB
85Please respect copyright.ＰＥＮＡＮＡnQEBnM5EmZ
主蛋白高點：80085Please respect copyright.ＰＥＮＡＮＡlveVKPozcT
85Please respect copyright.ＰＥＮＡＮＡQ2C1F2vkO6
水果450g大概120085Please respect copyright.ＰＥＮＡＮＡuJK2SgNSTU
85Please respect copyright.ＰＥＮＡＮＡOLPH0tVfY1
兩餐菜的鉀取低點含調味1800（正常鹽1500）85Please respect copyright.ＰＥＮＡＮＡxwu98v5YUN
85Please respect copyright.ＰＥＮＡＮＡsz1JIZxh7S
副蛋白高點：57085Please respect copyright.ＰＥＮＡＮＡ5aT3AWBxgS
85Please respect copyright.ＰＥＮＡＮＡGZGVQ7WCQJ
高點全天4700
所以，葉綠菜不要重疊，跟白色菜一起混搭，空心菜（川燙後800）配白菜花（川燙後530）、地瓜葉（川燙後1000）配高麗菜（川燙後480），這樣鉀降為1330~1480；加上調味鉀一餐160，2餐320=1800！（不用低鈉鹽是1500）；有卵烏賊不跟空心菜、菜埔蛋同一天食材本身鈉降至1000！
調味鉀：540；食物的鉀：350+700/700/560/203/1050+川燙菜：地空1000+800/地高1000+720/空椰800+800/茄子鉀700；+105+48+150=302；+280+高標水果1090+餅干66；鉀高標：4800+調味540=5340（低於上限6000）！空心菜跟地瓜葉不要同天吃！錯開！！一般魚類我幫吃一半！鉀砍500=4840。空心菜地瓜葉不要同時吃，菜都川燙，高麗菜川燙剩480、花椰菜川燙剩533；鉀可以再砍240：4840-240=4600（健康成人建議值4700！）。
說明：85Please respect copyright.ＰＥＮＡＮＡB9ZYs9Znwf
85Please respect copyright.ＰＥＮＡＮＡNALL0PLZuH
��蝦仁 (100g)每100g熱量99kcal、蛋白質21-24g、鈉210-357mg、鉀302mg、鈣70-98mg、磷246mg。85Please respect copyright.ＰＥＮＡＮＡ3VlfJnknTj
85Please respect copyright.ＰＥＮＡＮＡmTLiM9JIBo
�鮭魚 (173g)每100g熱量約200kcal、蛋白質20g、鈉60mg、鉀400mg、磷250mg；173g總計熱量346kcal、蛋白質35g、鈉104mg、鉀692mg、磷433mg。85Please respect copyright.ＰＥＮＡＮＡ7Yf998vGO2
85Please respect copyright.ＰＥＮＡＮＡTb2cIGDdfc
�有卵烏賊 188g有卵烏賊的資料較少，一般會以「花枝／中卷＋魚卵」的平均值估算。熱量：約 170kcal（每100g 約 90kcal）蛋白質：約 34g（每100g 約 18g）鈉：約 410mg（每100g 約 220mg）鉀：約 560mg（每100g 約 300mg）鈣：約 190mg（每100g 約 100mg）磷：約 410mg（每100g 約 220mg）85Please respect copyright.ＰＥＮＡＮＡkGoG1QNDBx
85Please respect copyright.ＰＥＮＡＮＡD2XUmZ2HOO
��烏魚卵 (80g)每100g熱量233kcal、蛋白質37g、鈉134mg、鉀254mg、磷593mg；80g總計熱量186kcal、蛋白質30g、鈉100mg、鉀203mg、磷474mg85Please respect copyright.ＰＥＮＡＮＡnXZNXfi1Fp
85Please respect copyright.ＰＥＮＡＮＡH1yh3EIDYI
��一般魚類可食部 (300g)每100g熱量約100kcal、蛋白質19g、鈉80mg、鉀350mg、磷200mg；300g總計熱量300kcal、蛋白質57g、鈉240mg、鉀1050mg、磷600mg。
��地瓜葉 (200g)每100g熱量約35kcal、鉀700mg、鈉20mg、鈣150mg、磷60mg、蛋白質3.2g；200g總計熱量70kcal、鉀1400mg、鈉40mg、鈣300mg、磷120mg、蛋白質6.4g。85Please respect copyright.ＰＥＮＡＮＡrPByLw5uB9
85Please respect copyright.ＰＥＮＡＮＡtOG7RRT8g6
��空心菜 (300g)每100g熱量約20kcal、鉀400mg、鈉50mg、鈣170mg、磷50mg、蛋白質3g；300g總計熱量60kcal、鉀1200mg、鈉150mg、鈣510mg、磷150mg、蛋白質9g。85Please respect copyright.ＰＥＮＡＮＡKLKaMxM1lD
85Please respect copyright.ＰＥＮＡＮＡtN43vCTwaH
��茄子 (300g)每100g熱量約20kcal、鉀230mg、鈉2mg、鈣9mg、磷24mg、蛋白質1g；300g總計熱量60kcal、鉀690mg、鈉6mg、鈣27mg、磷72mg、蛋白質3g。85Please respect copyright.ＰＥＮＡＮＡrMfDovrUjR
85Please respect copyright.ＰＥＮＡＮＡRirwWJx2lk
��白色花椰菜 (300g)每100g熱量23kcal、蛋白質1.8g、鈉14mg、鉀266mg、鈣21mg、磷40mg；300g總計熱量69kcal、蛋白質5.4g、鈉42mg、鉀798mg、鈣63mg、磷120mg。85Please respect copyright.ＰＥＮＡＮＡCjafG7gw4a
85Please respect copyright.ＰＥＮＡＮＡdeqk9SCNSg
��高麗菜 (300g)每100g熱量23kcal、蛋白質1.3g、鈉9mg、鉀240mg、鈣40mg、磷26mg；300g總計熱量69kcal、蛋白質3.9g、鈉27mg、鉀720mg、鈣120mg、磷78mg。85Please respect copyright.ＰＥＮＡＮＡeCvGsT3oW3
85Please respect copyright.ＰＥＮＡＮＡtBLbqgaW67
��荷蘭豆 (200g)每100g熱量約42kcal、蛋白質2.8g、鈉9mg、鉀200mg、鈣64mg、磷50mg；200g總計熱量84kcal、蛋白質5.6g、鈉18mg、鉀400mg、鈣128mg、磷100mg。85Please respect copyright.ＰＥＮＡＮＡyK32xatTpt
85Please respect copyright.ＰＥＮＡＮＡPd2qpcnaxz
��大白菜200克主要營養素鈉：約178毫克（每100克89毫克）�蛋白質：約3.4克（每100克1.7克）。��鉀：約260至372毫克（每100克130-186毫克）。���熱量：約24至36千卡（每100克12-18千卡）。��礦物質含量鈣：約82至100毫克（每100克41-50毫克）。��磷：約62至70毫克（每100克31-35毫克）。��鎂：約20至22毫克（每100克10-11毫克）。��鐵：約0.8至1.4毫克（每100克0.4-0.7毫克）。��其他成分碳水化合物：約3.6至6.4克（每100克1.8-3.2克）。��脂肪：約0.2至0.6克（每100克0.1-0.3克）。��碘：約0.8微克（每100克0.4微克）。
��75g雞蛋每100g熱量約143kcal、蛋白質13g、鈉140mg、鉀140mg、磷200mg、鈣56mg；75g總計熱量107kcal、蛋白質9.8g、鈉105mg、鉀105mg、磷150mg、鈣42mg。85Please respect copyright.ＰＥＮＡＮＡbzTNLQn6Xd
85Please respect copyright.ＰＥＮＡＮＡQIsRNn0utl
�小方豆乾 (75g)每100g熱量161kcal、蛋白質17.4g、鈉116mg、鉀約200mg、磷約150mg、鈣685mg；75g總計熱量121kcal、蛋白質13g、鈉87mg、鉀150mg、磷113mg、鈣514mg。85Please respect copyright.ＰＥＮＡＮＡlf1qkbJ8At
85Please respect copyright.ＰＥＮＡＮＡayBah8OxhC
��板豆腐 (200g)每100g熱量約88kcal、蛋白質8.5g、鈉10mg、鉀140mg、磷90mg、鈣140mg；200g總計熱量176kcal、蛋白質17g、鈉20mg、鉀280mg、磷180mg、鈣280mg。85Please respect copyright.ＰＥＮＡＮＡ3Z8IcCYaxy
85Please respect copyright.ＰＥＮＡＮＡnNrmgPKkhL
��菜埔 (100g參考)每100g熱量60kcal、蛋白質3.3g、鈉2000mg、鉀300mg、鈣100mg、磷80mg；實際重量未指定，建議限量食用以避高鈉負擔。85Please respect copyright.ＰＥＮＡＮＡ1I0LX3BTUt
85Please respect copyright.ＰＥＮＡＮＡh7uMdxVpLD
�無調味菜埔 (100g參考)每100g熱量120kcal、蛋白質4g、鈉<50mg、鉀400mg、鈣200mg、磷100mg；濃縮乾燥過程提升礦物質密度，但實際依製作方式略異，建議泡水復水後食用。
��金桔檸檬飲料400cc加糖50g的熱量主要來自糖分，每克糖約4kcal，糖50g貢獻200kcal，加上金桔檸檬基底（每100cc約10-15kcal）的80kcal，總熱量約280kcal。
��無糖豆漿 (500cc)每100ml鈉約20-30mg、鉀約50-90mg、鈣約10-15mg、磷約20-40mg；500cc總計鈉100-150mg、鉀250-450mg、鈣50-75mg、磷100-200mg、每100ml無糖豆漿熱量35kcal、蛋白質3.6g；500cc總計熱量175kcal、蛋白質18g，低熱量高蛋白適合日常飲用或減重。
�葡萄 (150g)每100g熱量69kcal、蛋白質0.7g、鉀191mg、鈉2mg、鈣10mg、磷20mg；150g總計熱量104kcal、蛋白質1.1g、鉀287mg、鈉3mg、鈣15mg、磷30mg。85Please respect copyright.ＰＥＮＡＮＡwwZnMrYdPg
85Please respect copyright.ＰＥＮＡＮＡiEZBO7tVnh
�橘子 (150g)每100g熱量40kcal、蛋白質0.8g、鉀177mg、鈉2mg、鈣21mg、磷14mg；150g總計熱量60kcal、蛋白質1.2g、鉀266mg、鈉3mg、鈣32mg、磷21mg。85Please respect copyright.ＰＥＮＡＮＡNdAPYgaCl9
85Please respect copyright.ＰＥＮＡＮＡ6cPANPY0dX
��香蕉 (150g)每100g熱量89kcal、蛋白質1.1g、鉀358mg、鈉1mg、鈣5mg、磷22mg；150g總計熱量134kcal、蛋白質1.7g、鉀537mg、鈉2mg、鈣8mg、磷33mg。85Please respect copyright.ＰＥＮＡＮＡHvB0rsidHw
85Please respect copyright.ＰＥＮＡＮＡ4TuW3u3bfV
�巴蕉 (150g)每100g熱量約85kcal、蛋白質1.2g、鉀350mg、鈉1mg、鈣10mg、磷25mg；150g總計熱量128kcal、蛋白質1.8g、鉀525mg、鈉2mg、鈣15mg、磷38mg。85Please respect copyright.ＰＥＮＡＮＡQXDdSsInBB
85Please respect copyright.ＰＥＮＡＮＡcHfDWR2KOd
�小番茄 (150g)每100g熱量18kcal、蛋白質0.9g、鉀237mg、鈉5mg、鈣10mg、磷24mg；150g總計熱量27kcal、蛋白質1.4g、鉀356mg、鈉8mg、鈣15mg、磷36mg。85Please respect copyright.ＰＥＮＡＮＡ3ZWvGsB6e6
85Please respect copyright.ＰＥＮＡＮＡ3AYgNYjmhc
�芭樂 (150g)每100g熱量68kcal、蛋白質2.6g、鉀417mg、鈉1mg、鈣18mg、磷40mg；150g總計熱量102kcal、蛋白質3.9g、鉀626mg、鈉2mg、鈣27mg、磷60mg。85Please respect copyright.ＰＥＮＡＮＡ9AQ9yLp24E
85Please respect copyright.ＰＥＮＡＮＡgy7wmEBgZ4
and then Add to home screen.