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用AI教你做膳食計劃 - 我教你做膳食計畫（十二）我的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 #12
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 #12
我教你做膳食計畫（十二）我的7天循環菜單
No Plagiarism!xevyPsBnCLwJ8OaSZQTzposted on PＥNAＮＡ

✅ 我的 7 天循環菜單（熱量約 1050–1150 kcal／蛋白質 64–72g／鈉 1900–2200 mg）

105Please respect copyright.ＰＥＮＡＮＡ451QhdR0BG

> 重點：固定主體（小變化），讓你每天不用煩惱

蔬菜都以「你已經習慣的量」為主。

105Please respect copyright.ＰＥＮＡＮＡ6zq5vgxEZG

🌿 Day 1

105Please respect copyright.ＰＥＮＡＮＡVkqw2D03E5

茄子 1.5 條（蒸或煮，加油 10g）

105Please respect copyright.ＰＥＮＡＮＡGLj1umzgWB

地瓜葉 100g（汆燙），蒜少量

105Please respect copyright.ＰＥＮＡＮＡrLZBnRxQSh

高麗菜 1/4 顆（清炒，油 10g）

105Please respect copyright.ＰＥＮＡＮＡ6fu139tTd8

雞蛋 2 顆（煎 or 水煮）

105Please respect copyright.ＰＥＮＡＮＡJKFKePCTXn

紅牛低脂牛奶 1 杯

105Please respect copyright.ＰＥＮＡＮＡ74AKIODIIw

賀寶芙奶昔 2 杯

105Please respect copyright.ＰＥＮＡＮＡg2iqpS1FUm

鄉園豆漿粉 2 包

105Please respect copyright.ＰＥＮＡＮＡdevKu8UxxI

發泡錠 3 錠

105Please respect copyright.ＰＥＮＡＮＡFsIu6SpWDs

調味鹽 300 mg

105Please respect copyright.ＰＥＮＡＮＡsWLx7fRRZw

🌿 Day 2（換菜，不換主體）

105Please respect copyright.ＰＥＮＡＮＡ9UCMh51XcJ

茄子 1.5 條（煮）

105Please respect copyright.ＰＥＮＡＮＡ8Y0Orjxgzc

空心菜 200g（熱量少，補膳食纖維）

105Please respect copyright.ＰＥＮＡＮＡ7ec4ItOMgZ

高麗菜 1/4 顆（燉）

105Please respect copyright.ＰＥＮＡＮＡ9mBVTKQRq8

雞蛋 2 顆

105Please respect copyright.ＰＥＮＡＮＡzbKglf9j7L

紅牛低脂牛奶 1 杯

105Please respect copyright.ＰＥＮＡＮＡtamxJJjc8g

賀寶芙奶昔 2 杯

105Please respect copyright.ＰＥＮＡＮＡHK8DMH0gCo

豆漿粉 2 包

105Please respect copyright.ＰＥＮＡＮＡWANOuhEiaQ

🌿 Day 3（加 1 根香蕉，幫你營養更好、熱量更多）

105Please respect copyright.ＰＥＮＡＮＡa1fzp1yaVp

茄子 1.5 條

105Please respect copyright.ＰＥＮＡＮＡsdWS61Pt5U

地瓜葉 100g

105Please respect copyright.ＰＥＮＡＮＡM2PZS1vnNG

高麗菜 1/4 顆

105Please respect copyright.ＰＥＮＡＮＡqDj4b50u7o

雞蛋 2 顆

105Please respect copyright.ＰＥＮＡＮＡn26fC9h1lh

香蕉 1 根（100 kcal）

105Please respect copyright.ＰＥＮＡＮＡPVbxgCQXBj

賀寶芙 2 杯

105Please respect copyright.ＰＥＮＡＮＡJg9bNI0POA

牛奶 1 杯

105Please respect copyright.ＰＥＮＡＮＡ5UyVoB4f7G

豆漿粉 2 包

105Please respect copyright.ＰＥＮＡＮＡQg4Ef4O53G

發泡錠 3 錠

105Please respect copyright.ＰＥＮＡＮＡZek2EPgx0F

> 如果你太餓、月經要來、心情不好：3 號菜單最剛好

105Please respect copyright.ＰＥＮＡＮＡbXw4zejdq2

🌿 Day 4（換吃番茄或青椒，加少量抗氧化營養）

105Please respect copyright.ＰＥＮＡＮＡzOLVdhuWU9

茄子 1.5 條

105Please respect copyright.ＰＥＮＡＮＡpnNgz9BMv7

高麗菜 1/4 顆

105Please respect copyright.ＰＥＮＡＮＡnu5GWBk1jq

空心菜 200g

105Please respect copyright.ＰＥＮＡＮＡDvc2ojTP4m

番茄或青椒 100g（不會影響熱量）

105Please respect copyright.ＰＥＮＡＮＡTQdF9NoOzN

雞蛋 2 顆

105Please respect copyright.ＰＥＮＡＮＡjOlyavFFir

賀寶芙 2 杯

105Please respect copyright.ＰＥＮＡＮＡadMOUBUIss

牛奶 1 杯

105Please respect copyright.ＰＥＮＡＮＡKKiUSnsPa9

豆漿粉 2 包

105Please respect copyright.ＰＥＮＡＮＡyrXKNOCQO3

發泡錠 3 錠

105Please respect copyright.ＰＥＮＡＮＡIh3itl8rpg

🌿 Day 5（加 1 顆蛋，蛋白質日提高版）

105Please respect copyright.ＰＥＮＡＮＡ1v0hgDPgKA

茄子 1.5 條

105Please respect copyright.ＰＥＮＡＮＡ88RKKCpdL5

地瓜葉 100g

105Please respect copyright.ＰＥＮＡＮＡU7kKTCfBR6

高麗菜 1/4 顆

105Please respect copyright.ＰＥＮＡＮＡJ7O75q21xF

雞蛋 3 顆（多增加約 6g 蛋白質）

105Please respect copyright.ＰＥＮＡＮＡM7TrAoAnVj

賀寶芙 2 杯

105Please respect copyright.ＰＥＮＡＮＡjnn40ougWh

牛奶 1 杯

105Please respect copyright.ＰＥＮＡＮＡMzeEC7L4NP

豆漿粉 2 包

105Please respect copyright.ＰＥＮＡＮＡkW8g6smW9n

🌿 Day 6（加 150g 豆腐，增加鈣與蛋白質）

105Please respect copyright.ＰＥＮＡＮＡLmc24eHxRE

茄子 1.5 條

105Please respect copyright.ＰＥＮＡＮＡlPIzDwCFe1

空心菜 200g

105Please respect copyright.ＰＥＮＡＮＡDl4dXIXjya

高麗菜 1/4 顆

105Please respect copyright.ＰＥＮＡＮＡfBaHvciITc

豆腐 150g（熱量 120 蛋白質 10g）

105Please respect copyright.ＰＥＮＡＮＡRhZ978hJ34

雞蛋 2 顆

105Please respect copyright.ＰＥＮＡＮＡHWVgSUZxRw

牛奶 1 杯

105Please respect copyright.ＰＥＮＡＮＡjsgUQsvsmZ

賀寶芙 2 杯

105Please respect copyright.ＰＥＮＡＮＡYErikX8OGh

豆漿粉 2 包

105Please respect copyright.ＰＥＮＡＮＡClpptVTF5l

🌿 Day 7（回到最原始——你最習慣的版本）

105Please respect copyright.ＰＥＮＡＮＡxq4UB1C5WK

茄子 1.5 條

105Please respect copyright.ＰＥＮＡＮＡvYICyfJGQE

地瓜葉 100g

105Please respect copyright.ＰＥＮＡＮＡetZJOqL0AE

高麗菜 1/4 顆

105Please respect copyright.ＰＥＮＡＮＡnmFU30j5tU

雞蛋 2 顆

105Please respect copyright.ＰＥＮＡＮＡ7e2KcZvRSp

牛奶 1 杯

105Please respect copyright.ＰＥＮＡＮＡlI89keOSN8

賀寶芙 2 杯

105Please respect copyright.ＰＥＮＡＮＡGteN3p2jwA

豆漿粉 2 包

105Please respect copyright.ＰＥＮＡＮＡhIreDXwB1w

發泡錠 3 錠

105Please respect copyright.ＰＥＮＡＮＡnA65LcZS70

105Please respect copyright.ＰＥＮＡＮＡRYdvOl7LPH

🔥 整體規劃重點

105Please respect copyright.ＰＥＮＡＮＡsc7yf8VnQv

✔ 每天蔬菜 800–1000g（非常健康）

105Please respect copyright.ＰＥＮＡＮＡjb66bE00pS

✔ 蛋白質每天 64–75g，完全達標

105Please respect copyright.ＰＥＮＡＮＡ8yz1yEfqJA

✔ 熱量維持 1050–1150 kcal（你會穩定瘦）

105Please respect copyright.ＰＥＮＡＮＡdyUfMT73fm

✔ 鈉 1900–2200 mg（不算過量）

105Please respect copyright.ＰＥＮＡＮＡpby5EnvTRJ

✔ 不用吃到飯、麵、肉，也可以很均衡

105Please respect copyright.ＰＥＮＡＮＡKjNoe1bGAF

✔ 大部分營養價值都由蔬菜＋奶類＋豆製品鎖定，非常安全

105Please respect copyright.ＰＥＮＡＮＡapxUAiCHnC

105Please respect copyright.ＰＥＮＡＮＡuJKspmEXLQ

105Please respect copyright.ＰＥＮＡＮＡ5jKq1axusc

105Please respect copyright.ＰＥＮＡＮＡxJJNegbHZc

105Please respect copyright.ＰＥＮＡＮＡKum96U1zoP

105Please respect copyright.ＰＥＮＡＮＡ9w7KBl4DHY

105Please respect copyright.ＰＥＮＡＮＡyBdU6y0R34

105Please respect copyright.ＰＥＮＡＮＡtFXed0mdkO

105Please respect copyright.ＰＥＮＡＮＡbglCs2TSoY

105Please respect copyright.ＰＥＮＡＮＡE0FUTlwedh

105Please respect copyright.ＰＥＮＡＮＡNyF5hBikuo

105Please respect copyright.ＰＥＮＡＮＡLWqLEAqUAG

105Please respect copyright.ＰＥＮＡＮＡ6E2BJSUMdI

105Please respect copyright.ＰＥＮＡＮＡmvHbRSR7yd

105Please respect copyright.ＰＥＮＡＮＡvWXvAxjYCh

105Please respect copyright.ＰＥＮＡＮＡb9AreEt2R1

105Please respect copyright.ＰＥＮＡＮＡNaQfaa1osq

105Please respect copyright.ＰＥＮＡＮＡckHFfNeIef

105Please respect copyright.ＰＥＮＡＮＡokd5Zm51cR

105Please respect copyright.ＰＥＮＡＮＡ5ZX46HBs7O

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: 685,272
Total reading time: 2,284 Minutes
飲食 健康 膳食計劃 成本控制
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