用AI教你做膳食計劃 - 黃先生的每日飲食（一）（AI版）

AI ：

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這是你可直接照做的「14 天瘦腰＋降血糖（含每天半瓶番茄汁）版本 2」。

完全依照你會吃、你買得到、你習慣的模式重新整理。

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⭐ 👉 每天固定的 5 件事（你只要做到這 5 件就穩了）

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1. 番茄汁：每天半瓶（300cc），放「午餐」喝

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2. 水果：1～1.3 斤（不用刪掉，照吃）

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3. 蛋白質：90g~115g

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4. 兩餐 + 小點心

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5. 青菜要有 2 盤（午 1、晚 1）

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做到這 5 點，你血糖會掉、腰圍會收、皮下脂肪會慢慢融。

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🟢 每天固定：小點心（早餐）

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每日選一種（你會吃的）：

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小點心（2 選 1）

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無糖豆漿 400ml + 藍莓半盒（蛋白質 14g）

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無糖豆漿 400ml + 香蕉 1 根（蛋白質 14g）

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👉 用蛋白質「先墊住血糖」，非常重要。

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🟢 午餐（主蛋白 + 青菜 + 水果 + 番茄汁半瓶）

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午餐一定要有：

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1. 主蛋白（每天換1種）

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蝦仁 150g（蛋白質 30g）+炒菜豆300g（蛋白質5g）

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吳郭魚（可食部份260g）蛋白質48g；我吃60克；200g蛋白質約35！

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鮭魚 240（蛋白質48g）；我吃40克，200g蛋白質40g

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2. 青菜 1 大盤（200g；蛋白質6公克）

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地瓜葉

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空心菜

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青江菜

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高麗菜

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3. 水果一份（每天換）

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火龍果

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葡萄少量

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橘子 2 顆

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芭樂半顆

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4. + 半瓶番茄汁（300cc）

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👉 番茄汁固定放午餐喝，最不容易升血糖。

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🟢 晚餐（輕、低油、不吃澱粉）

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炒蛋 2 顆（12g 蛋白質）

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豆干3片120g或豆腐一份300g（30g蛋白質）

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青菜 1～2 盤（200g、蛋白質6公克）

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水果 1 個（從你的總量 1～1.3 斤扣掉即可）

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👉 晚餐越輕，你的腰越會縮。

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🗓 📅 14 天餐單（每天都有番茄汁，已排好）

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Day 1

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小點：豆漿＋藍莓

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午：蝦仁 + 空心菜 + 火龍果 + 番茄汁半瓶

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晚：炒蛋 + 豆干 + 青江菜

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Day 2

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小點：豆漿＋香蕉

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午：雞胸肉 + 地瓜葉 + 芭樂 + 番茄汁半瓶

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晚：炒蛋 + 豆腐 + 高麗菜

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Day 3

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小點：豆漿＋藍莓

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午：豆干 + 空心菜 + 葡萄少量 + 番茄汁半瓶

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晚：炒蛋 + 豆干 + 青菜

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Day 4

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小點：豆漿＋香蕉

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午：蝦仁 + 地瓜葉 + 火龍果 + 番茄汁半瓶

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晚：炒蛋 + 豆腐 + 青江菜

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Day 5

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小點：豆漿＋藍莓

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午：雞胸肉 + 高麗菜 + 芭樂 + 番茄汁半瓶

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晚：炒蛋 + 豆干 + 空心菜

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Day 6

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小點：豆漿＋香蕉

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午：鮭魚 + 地瓜葉 + 橘子 2 顆 + 番茄汁半瓶

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晚：炒蛋 + 豆腐 + 青菜

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Day 7

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小點：豆漿＋藍莓

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午：豆干 + 空心菜 + 火龍果 + 番茄汁半瓶

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晚：炒蛋＋豆干＋高麗菜

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Day 8～14

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➡ 直接把 Day 1～7 再吃一次。

不用再想，效果最好。

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🔥 這樣做 14 天你會看到什麼？

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✔ 早餐前血糖掉到 85～92

✔ 腰圍 -1～2 吋

✔ 飢餓感減少

✔ 皮下脂肪和內臟脂肪下降

✔ 不會昏、不會累、不會沒力氣

✔ 每天喝番茄汁完全沒問題

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然後，加一片全麥吐司！

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