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用AI教你做膳食計劃 - 我教你做膳食計畫（十一）黃先生7天循環菜單！ | 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 #11
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 #11
我教你做膳食計畫（十一）黃先生7天循環菜單！
No Plagiarism!rtpfdIWs6KssiNxgJ5pGposted on PＥNAＮＡ

🍱 Day 1 — 鮭魚日（高 EPA DHA）

127Please respect copyright.ＰＥＮＡＮＡQVuyRURKIO

蛋白質：約 95 g

熱量：約 1450 kcal

127Please respect copyright.ＰＥＮＡＮＡBhd7c95KcP

鮭魚 150 g

127Please respect copyright.ＰＥＮＡＮＡ1Tve6gXXf6

雞蛋 2 顆

127Please respect copyright.ＰＥＮＡＮＡqEGXN1p374

豆干 2 片（70 g）

127Please respect copyright.ＰＥＮＡＮＡ7AVlKZjTWg

豆腐 100 g

127Please respect copyright.ＰＥＮＡＮＡX82LdCJdpL

地瓜葉 200 g

127Please respect copyright.ＰＥＮＡＮＡejbp60fmoV

高麗菜 1/4 顆

127Please respect copyright.ＰＥＮＡＮＡSgrdjFEhkc

香蕉 1 根

127Please respect copyright.ＰＥＮＡＮＡIQyI1lERlJ

蘋果 1 顆（小）

127Please respect copyright.ＰＥＮＡＮＡqX0xZREpwQ

用油 60 g

127Please respect copyright.ＰＥＮＡＮＡrCnAGLjDde

調味鹽 1500 mg 內

127Please respect copyright.ＰＥＮＡＮＡ2HNAvTvohk

🍱 Day 2 — 吳郭魚日（清淡版）

127Please respect copyright.ＰＥＮＡＮＡyQJvy0VFYQ

蛋白質：約 92 g

熱量：約 1400 kcal

127Please respect copyright.ＰＥＮＡＮＡ9nraRAnenQ

吳郭魚 200 g

127Please respect copyright.ＰＥＮＡＮＡN4NyCWNYle

雞蛋 2 顆

127Please respect copyright.ＰＥＮＡＮＡRGZ2j31FTY

豆腐 150 g

127Please respect copyright.ＰＥＮＡＮＡJWwEMaKfYU

茄子 1 條

127Please respect copyright.ＰＥＮＡＮＡ1kJYQpOErz

空心菜 200 g

127Please respect copyright.ＰＥＮＡＮＡmL9XhFhEAI

水梨或木瓜 250 g

127Please respect copyright.ＰＥＮＡＮＡL7IruCYMIO

葡萄 200 g

127Please respect copyright.ＰＥＮＡＮＡfhqwZAd7LV

用油 55 g

127Please respect copyright.ＰＥＮＡＮＡdcfGzgz3lA

調味鹽少量

127Please respect copyright.ＰＥＮＡＮＡNlicafxwwn

🍱 Day 3 — 蝦日（高鈣高蛋白）

127Please respect copyright.ＰＥＮＡＮＡUqZM6rhY4y

蛋白質：約 100 g

熱量：約 1450 kcal

127Please respect copyright.ＰＥＮＡＮＡX5fotP2ZXQ

蝦 180 g（約 10–12 尾）

127Please respect copyright.ＰＥＮＡＮＡAvPN7Jh2vI

雞蛋 2 顆

127Please respect copyright.ＰＥＮＡＮＡQx7dhHlipi

豆干 2 片

127Please respect copyright.ＰＥＮＡＮＡ4Jb6Z7N9BQ

高麗菜 1/4 顆

127Please respect copyright.ＰＥＮＡＮＡjFVt3EjSPs

地瓜葉 150 g

127Please respect copyright.ＰＥＮＡＮＡgMmv6uj4IN

芭樂 250 g

127Please respect copyright.ＰＥＮＡＮＡr8eyXG3K0B

橘子 300 g

127Please respect copyright.ＰＥＮＡＮＡfWVbC75Pra

用油 60 g

127Please respect copyright.ＰＥＮＡＮＡJIulIFRGxB

🍱 Day 4 — 蛋白質混合日

127Please respect copyright.ＰＥＮＡＮＡJKDYcSBonU

蛋白質：約 93 g

熱量：約 1500 kcal

127Please respect copyright.ＰＥＮＡＮＡulmnbV9jHH

鮭魚 100 g

127Please respect copyright.ＰＥＮＡＮＡVCrQxDgpDx

吳郭魚 100 g

127Please respect copyright.ＰＥＮＡＮＡo74124rTmm

雞蛋 2 顆

127Please respect copyright.ＰＥＮＡＮＡFB86fWuk92

豆腐 120 g

127Please respect copyright.ＰＥＮＡＮＡkKTiZQjGpL

茄子 1 條

127Please respect copyright.ＰＥＮＡＮＡ3O39iz0U4Y

空心菜 150 g

127Please respect copyright.ＰＥＮＡＮＡoxxfpyHiGc

蘋果 1 顆

127Please respect copyright.ＰＥＮＡＮＡ3rgI0j5dKm

芭樂 200 g

127Please respect copyright.ＰＥＮＡＮＡZjFZfWe8hx

用油 60 g

127Please respect copyright.ＰＥＮＡＮＡu6SZP3Jd3H

🍱 Day 5 — 高纖日（大量蔬菜日）

127Please respect copyright.ＰＥＮＡＮＡ1ZaXVX1Fls

蛋白質：約 90 g

熱量：約 1400–1450 kcal

127Please respect copyright.ＰＥＮＡＮＡqROJNl8uIh

蝦 120 g

127Please respect copyright.ＰＥＮＡＮＡE3GkD3ydFN

雞蛋 3 顆（補蛋白）

127Please respect copyright.ＰＥＮＡＮＡo6KVZmTQLe

豆干 2 片

127Please respect copyright.ＰＥＮＡＮＡpGWWFZJnrB

高麗菜 1/3 顆

127Please respect copyright.ＰＥＮＡＮＡ9rnSbrMFrb

地瓜葉 200 g

127Please respect copyright.ＰＥＮＡＮＡkkATwkWafV

橘子 300 g

127Please respect copyright.ＰＥＮＡＮＡn5c8Nb0Z7N

香蕉 1 根

127Please respect copyright.ＰＥＮＡＮＡxXpFBVOipl

用油 55 g

127Please respect copyright.ＰＥＮＡＮＡymBZEIqRBD

🍱 Day 6 — 高豆類日（不吃魚）

127Please respect copyright.ＰＥＮＡＮＡHw8c0VmoOd

蛋白質：約 92 g

熱量：約 1450 kcal

127Please respect copyright.ＰＥＮＡＮＡFu3v79YXB1

雞蛋 3 顆

127Please respect copyright.ＰＥＮＡＮＡ1WGKAY1YXq

豆干 3 片

127Please respect copyright.ＰＥＮＡＮＡAkgeYfXliE

豆腐 200 g

127Please respect copyright.ＰＥＮＡＮＡXMxkY4bK6g

茄子 1 條

127Please respect copyright.ＰＥＮＡＮＡNpnPkv2I54

空心菜 200 g

127Please respect copyright.ＰＥＮＡＮＡ6cn4hfGnx1

木瓜 250 g

127Please respect copyright.ＰＥＮＡＮＡqQs5sWDoQF

芭樂 200 g

127Please respect copyright.ＰＥＮＡＮＡDDP4SbOHj6

用油 55 g

127Please respect copyright.ＰＥＮＡＮＡfuAH9kc9qb

🍱 Day 7 — 清爽日（胃口差時用）

127Please respect copyright.ＰＥＮＡＮＡ1GPWTMNwsX

蛋白質：約 90 g

熱量：約 1400 kcal

127Please respect copyright.ＰＥＮＡＮＡeoztaHfEAN

吳郭魚 150 g

127Please respect copyright.ＰＥＮＡＮＡ8woZWCwXld

雞蛋 2 顆

127Please respect copyright.ＰＥＮＡＮＡSCuK0L8u01

豆腐 150 g

127Please respect copyright.ＰＥＮＡＮＡj0mxGfH9Ee

高麗菜 1/4 顆

127Please respect copyright.ＰＥＮＡＮＡmCpiPjFRWy

地瓜葉 200 g

127Please respect copyright.ＰＥＮＡＮＡyRJSHOzFFa

蘋果 1 顆

127Please respect copyright.ＰＥＮＡＮＡqLzKAVJ40z

橘子 200 g

127Please respect copyright.ＰＥＮＡＮＡNek6lxC5QV

用油 50–60 g

127Please respect copyright.ＰＥＮＡＮＡPw98qUfoqd

🔥 整體重點

127Please respect copyright.ＰＥＮＡＮＡrGmi68fxZY

✔ 每天蛋白質 ≥ 90 g（64 歲避免肌肉流失非常重要）

127Please respect copyright.ＰＥＮＡＮＡgY3YDjJBMW

✔ 熱量控制 1400～1500 kcal（積極減重版）

127Please respect copyright.ＰＥＮＡＮＡBZoSgUIYE5

➡ 預估每月可瘦 1.5～2.5 公斤

127Please respect copyright.ＰＥＮＡＮＡ02NYVrTD65

✔ 每天吃足夠的蔬菜 500 g、油量固定、鹽不超過 1500 mg

127Please respect copyright.ＰＥＮＡＮＡIA6mau5YYk

這會讓血壓、血糖、腸胃都非常穩定。

127Please respect copyright.ＰＥＮＡＮＡS5HTR07THt

✔ 水果 800 g + 精緻糖 30 g

127Please respect copyright.ＰＥＮＡＮＡsojsVqBlGa

仍屬安全範圍，每天胰島素負荷不會太高。

127Please respect copyright.ＰＥＮＡＮＡahYdtUKRkz

127Please respect copyright.ＰＥＮＡＮＡPdysM0jKig

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