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用AI教你做膳食計劃 - 你與黃先生每日菜單（簡易可照做版，不含表格） | Penana
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用AI教你做膳食計劃
ISSUE #30
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 #30
你與黃先生每日菜單（簡易可照做版，不含表格）
No Plagiarism!3WL6jGtIAYuoCXdVWQoLposted on PＥNAＮＡ

一、午餐

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蔬菜

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200克，每天選一種：地瓜葉、空心菜、大白菜、高麗菜或茄子

做法：川燙3分鐘（你不用川燙），調味鹽1.5匙＋味精1.5匙（吃進肚子裏約1匙鹽+1匙味精），菜水倒掉

油20克（你吃進10克）

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主餐選擇

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黃先生午餐主餐三選一：

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1. 吳郭魚180克，紅燒後醬汁倒掉，調味蠔油、醬油各5克，吃進各2克

95Please respect copyright.ＰＥＮＡＮＡIEdV1VtxUA

95Please respect copyright.ＰＥＮＡＮＡID53F0wN4a

2. 鮭魚140克，不調味，魚油煎蛋或豆乾

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3. 蝦身5尾100克，與滑蛋一起炒，味精1匙，油20克吃進10克

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你午餐主餐：

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1. 雞里肌42克＋豆腐150克，調味1匙味精＋半匙鹽，油10克

95Please respect copyright.ＰＥＮＡＮＡDaN2BelBe2

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2. 或賀寶芙奶昔＋奶粉1杯（含蛋白質及碳水）

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水果

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黃先生：橘子200克（或其他）

你：半顆芭樂150克，配蛋白質一起吃

95Please respect copyright.ＰＥＮＡＮＡnQSGq8QWRG

二、晚餐

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蔬菜

95Please respect copyright.ＰＥＮＡＮＡ4L9VA8VDvc

200克，與午餐不同的選擇（五種輪流），調味同午餐

油10克（吃進）

95Please respect copyright.ＰＥＮＡＮＡIIStfwEAa6

主餐

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黃先生：豆乾2片（可與豆腐輪換，調味味精1匙）＋滑蛋1顆（無調味，或蝦日與蝦一起炒）

你：賀寶芙奶昔＋奶粉1杯（菜相同）

95Please respect copyright.ＰＥＮＡＮＡqJzCzjJR1A

水果

95Please respect copyright.ＰＥＮＡＮＡSykdH7SXP7

黃先生：橘子200克（或其他）

你：奶粉裏已有醣，不再另吃水果，一天水果不超過400克

95Please respect copyright.ＰＥＮＡＮＡZciyohWi26

三、夜點

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蛋

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黃先生：水煮蛋1顆（當天吃蝦就省略）

你：炒蛋2顆配半顆芭樂

95Please respect copyright.ＰＥＮＡＮＡLPgbV2pCNQ

堅果

95Please respect copyright.ＰＥＮＡＮＡXO2SA8mljU

黃先生：核桃15片

你：綜合堅果25粒

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四、飲品

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晨間

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黃先生：含糖或無糖豆漿1杯

你：無糖豆漿粉1杯＋味精1匙

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午夜

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黃先生：金桔檸檬、酸梅汁、小汽水三選一

若豆漿無糖可選兩份，原則上小汽水＋果飲2擇1

你：汽泡錠、草本茶等

夜點再一包無糖豆漿粉＋味精1匙

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水

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全天空檔喝水1200cc

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五、備註

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1. 每天固定：豆漿×1、豆乾×2、滑蛋×1

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2. 夜點蛋視情況，吃蝦就不吃夜點蛋；全天蛋不超過2顆

95Please respect copyright.ＰＥＮＡＮＡHNNGpMlEry

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3. 水果一天控制在400克以內

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4. 調味鹽和味精均使用低鈉鹽

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5. 蔬菜川燙後倒菜水可降低鉀攝入（黃先生特別需要）

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這樣寫法完全 沒有表格，每個餐點與份量都清楚、容易照做，也適合直接貼冰箱或給黃先生。

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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: 685,102
Total reading time: 2,284 Minutes
飲食 健康 膳食計劃 成本控制
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