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用AI教你做膳食計劃 - 黃先生的每日飲食（二）（AI版） | 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 #14
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 #14
黃先生的每日飲食（二）（AI版）
No Plagiarism!N7mNI5ypHAZJxD2rTYgyposted on PＥNAＮＡ

我把這 7 天輪替菜單改成 文字版、簡單易複製，每天都有熱量、蛋白質、鈉含量資訊。

🔹 Day 1

105Please respect copyright.ＰＥＮＡＮＡmy6RqlNSRn

番茄汁半瓶（喝一天）

105Please respect copyright.ＰＥＮＡＮＡZYeArU0oPt

105Please respect copyright.ＰＥＮＡＮＡGRJs6q5mSO

午餐（糙米粥版）：半片吐司+ 蝦仁100g炒菜豆或番茄蛋 + 豆腐100g + 小碟蔬菜

105Please respect copyright.ＰＥＮＡＮＡc5sM62q1Gd

105Please respect copyright.ＰＥＮＡＮＡHUBKi8ut3g

下午點心：半片鮭魚50–70g、橘子（或半串小葡萄）

105Please respect copyright.ＰＥＮＡＮＡyihEeNCkhT

105Please respect copyright.ＰＥＮＡＮＡIXtdH5Vizh

晚餐：水煮蛋1顆 + 豆乾3片 + 小碟空心菜

105Please respect copyright.ＰＥＮＡＮＡu437N6RAiU

宵夜：水煮蛋一顆、藍莓一小盒

105Please respect copyright.ＰＥＮＡＮＡ5Q5g09X1dR

全天合計：熱量約1,100 kcal，蛋白質約90g，鈉約900mg

105Please respect copyright.ＰＥＮＡＮＡhvHjEoleTv

🔹 Day 2

105Please respect copyright.ＰＥＮＡＮＡKjjYVWMEWj

早餐：同 Day1

105Please respect copyright.ＰＥＮＡＮＡE2bycSCL8R

105Please respect copyright.ＰＥＮＡＮＡsCa7AraUaD

午餐（吳郭魚版）：吳郭魚100g + 蝦仁炒菜豆 + 小碟白菜+橘子

105Please respect copyright.ＰＥＮＡＮＡyS9ENrrC7T

105Please respect copyright.ＰＥＮＡＮＡjWBiJvqDe4

下午點心：豆腐100 g+半片吐司

105Please respect copyright.ＰＥＮＡＮＡuNoJXOyHsC

105Please respect copyright.ＰＥＮＡＮＡKxKFYyvkyw

晚餐：水煮蛋1顆 + 豆乾3片 + 小碟空心菜

105Please respect copyright.ＰＥＮＡＮＡMhU2TLGjGx

105Please respect copyright.ＰＥＮＡＮＡ2yQalu7YwC

宵夜：7日都同上：水煮蛋1顆，藍莓一小盒

105Please respect copyright.ＰＥＮＡＮＡHyuUT9VR0B

105Please respect copyright.ＰＥＮＡＮＡRycJVlxkvY

全天合計：熱量約940 kcal，蛋白質約79 g，鈉約641 mg

105Please respect copyright.ＰＥＮＡＮＡFEfVciHsix

105Please respect copyright.ＰＥＮＡＮＡzphq5UKgyJ

🔹 Day 3

105Please respect copyright.ＰＥＮＡＮＡXLFHfR08jS

早餐同 Day1

午餐：半碗糙米粥 + 蝦仁100g + 豆腐100g + 小碟地瓜葉

105Please respect copyright.ＰＥＮＡＮＡP9R1TcadGt

熱量約460 kcal，蛋白質約42 g，鈉約165 mg

105Please respect copyright.ＰＥＮＡＮＡODrwwYi3Gr

105Please respect copyright.ＰＥＮＡＮＡdcFoc4savV

下午點心：半片鮭魚50–70g+橘子

晚餐：水煮蛋1顆 + 豆乾3片 + 小碟白菜

105Please respect copyright.ＰＥＮＡＮＡHa3atkJARE

宵夜同

105Please respect copyright.ＰＥＮＡＮＡiU8UxTWygT

全天合計：熱量約1,100 kcal，蛋白質約89 g，鈉約675 mg

105Please respect copyright.ＰＥＮＡＮＡhMzJY3q3XN

🔹 Day 4

105Please respect copyright.ＰＥＮＡＮＡaFUkNpmF2e

早餐同 Day1

午餐：吳郭魚100g + 豆腐100g + 小碟空心菜+橘子

下午點心：蝦仁100g + 小碟蔬菜+半片吐司

晚餐：水煮蛋1顆 + 豆乾3片 + 小碟白菜

105Please respect copyright.ＰＥＮＡＮＡEwFeFtT4gX

宵夜同

105Please respect copyright.ＰＥＮＡＮＡtPJusgWNky

全天合計：熱量約980 kcal，蛋白質約，94 g，鈉約735 mg

105Please respect copyright.ＰＥＮＡＮＡyqt2HQZDll

🔹 Day 5

105Please respect copyright.ＰＥＮＡＮＡo87Wabd10y

早餐同 Day1

午餐：半碗糙米粥 + 蝦仁100g炒菜豆 + 豆腐100g

下午點心：半片鮭魚50–70g、橘子

晚餐：水煮蛋1顆 + 豆乾3片 + 小碟空心菜

105Please respect copyright.ＰＥＮＡＮＡ5J34PnxIUg

霄夜同

105Please respect copyright.ＰＥＮＡＮＡoISrlrzLYv

全天合計：熱量約1,100 kcal，蛋白質約89 g，鈉約675 mg

105Please respect copyright.ＰＥＮＡＮＡn7E8zSKuj1

🔹 Day 6

105Please respect copyright.ＰＥＮＡＮＡ9KzD8I7j13

早餐同 Day1

午餐：吳郭魚100g + 蝦仁炒菜豆 + 小碟白菜+橘子

下午點心： 半片吐司+豆腐100g

晚餐：水煮蛋1顆 + 豆乾3片 + 小碟空心菜

105Please respect copyright.ＰＥＮＡＮＡq1XQ3Mrezc

宵夜同

105Please respect copyright.ＰＥＮＡＮＡMPwS60GxYl

全天合計：熱量約940 kcal，蛋白質約89 g，鈉約641 mg

105Please respect copyright.ＰＥＮＡＮＡO5pxcZMzW0

105Please respect copyright.ＰＥＮＡＮＡMYgeIEJwix

🔹 Day 7

105Please respect copyright.ＰＥＮＡＮＡulOiAy09dF

早餐同 Day1

午餐：半碗糙米粥 + 蝦仁100g + 豆腐100g + 小碟地瓜葉

下午點心：半片鮭魚50–70g、橘子

晚餐：水煮蛋1顆 + 豆乾3片 + 小碟白菜

霄夜同

全天合計：熱量約1,100 kcal，蛋白質約89 g，鈉約675 mg

105Please respect copyright.ＰＥＮＡＮＡHlFMQjZ3jg

這樣每天直接複製就能照著吃，不用再算。

半夜肚子餓 → 水煮蛋1顆或豆腐100g即可，蛋白質補足又低鈉。

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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