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用AI教你做膳食計劃 - 外食參考 | 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 #271
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 #271
外食參考
No Plagiarism!5U8i3RFyc0SmsVYm0Imzposted on PＥNAＮＡ 61Please respect copyright.ＰＥＮＡＮＡBNhqqrPqJa

自助餐風（白飯+蒸蛋+白菜滷+花椰菜）

食物

份量

熱量 kcal

蛋白質 g

碳水 g

脂肪 g

纖維 g

鈉 mg

鉀 mg

磷 mg

鈣 mg

61Please respect copyright.ＰＥＮＡＮＡ0TDVTWXgPU

白飯

100 g

130

2

28

0

0

0

35

10

5

61Please respect copyright.ＰＥＮＡＮＡJyri7D24cT

蒸蛋

1份 100 g

140

10

2

9

0

70

120

140

50

61Please respect copyright.ＰＥＮＡＮＡnlLEjZY7WE

白菜滷

1份 100 g

35

1

6

0

2

300

200

30

30

61Please respect copyright.ＰＥＮＡＮＡJlFoj4lBZR

花椰菜

100 g

35

3

7

0

3

10

250

30

40

61Please respect copyright.ＰＥＮＡＮＡmQTz9gcyDE

午餐A小計

熱量：340 kcal

蛋白質：16 g

碳水：43 g

脂肪：9 g

纖維：5 g

鈉：380 mg

鉀：605 mg

磷：210 mg

鈣：125 mg

61Please respect copyright.ＰＥＮＡＮＡg6fBZxopmz

版本B：炒黃麵200g（無淋醬無肉燥）

食物

份量

熱量 kcal

蛋白質 g

碳水 g

脂肪 g

纖維 g

鈉 mg

鉀 mg

磷 mg

鈣 mg

61Please respect copyright.ＰＥＮＡＮＡm52HBggINn

炒黃麵

200 g

300

10

60

3

3

10

200

100

20

61Please respect copyright.ＰＥＮＡＮＡeTNaSplT62

午餐B小計

熱量：300 kcal

蛋白質：10 g

碳水：60 g

脂肪：3 g

纖維：3 g

鈉：10 mg

鉀：200 mg

磷：100 mg

鈣：20 mg

61Please respect copyright.ＰＥＮＡＮＡFzHa86FsJ1

午餐C：湯麵黃麵250g（湯不喝）+菜埔蛋2顆（菜埔鈉500mg）

食物

份量

熱量 kcal

蛋白質 g

碳水 g

脂肪 g

纖維 g

鈉 mg

鉀 mg

磷 mg

鈣 mg

61Please respect copyright.ＰＥＮＡＮＡX2xTuH3inj

黃麵

250 g

375

12

75

3

3

10

250

120

25

61Please respect copyright.ＰＥＮＡＮＡJilRSPAlOJ

菜埔蛋

2顆

180

14

2

10

0

500

120

140

60

61Please respect copyright.ＰＥＮＡＮＡ2BRSxtMUHt

午餐C小計

熱量：555 kcal

蛋白質：26 g

碳水：77 g

脂肪：13 g

纖維：3 g

鈉：510 mg

鉀：370 mg

磷：260 mg

鈣：85 mg

61Please respect copyright.ＰＥＮＡＮＡoQD8s2DRLu

61Please respect copyright.ＰＥＮＡＮＡhUtjIpsmT1
61Please respect copyright.ＰＥＮＡＮＡWt0XhM76Hc

216.73.217.54

ns216.73.217.54da2
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用AI教你做膳食計劃
General
Short Story
Family
Last updated: Jun 27, 2026
Total word count: 666,779
Total reading time: 2,223 Minutes
飲食 健康 成本控制 膳食計劃
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