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用AI教你做膳食計劃 - （結論）我與黃先生每日菜單（二） | 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 #31
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 #31
（結論）我與黃先生每日菜單（二）
No Plagiarism!xZ32p29FXFOURK3bSbhhposted on PＥNAＮＡ

好的，玉晴，我幫你整理 「你 vs 黃先生每日對照版」，完全文字敘述、沒有表格，一眼就能看出誰吃什麼、差異在哪。

87Please respect copyright.ＰＥＮＡＮＡD1uxLkMS7f

87Please respect copyright.ＰＥＮＡＮＡcV2wDosu70

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87Please respect copyright.ＰＥＮＡＮＡN2q47BMPri

🍱 你 vs 黃先生每日對照版（文字版）

87Please respect copyright.ＰＥＮＡＮＡeDokHqf0HK

87Please respect copyright.ＰＥＮＡＮＡVYKag3I5pB

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87Please respect copyright.ＰＥＮＡＮＡoKfSH6VRbs

一、午餐

87Please respect copyright.ＰＥＮＡＮＡ8lvVOyhV75

蔬菜（兩人相同選擇）

87Please respect copyright.ＰＥＮＡＮＡt1pemK07H6

200克，每天從地瓜葉、空心菜、大白菜、高麗菜、茄子中選一種

87Please respect copyright.ＰＥＮＡＮＡ58T825vU6f

黃先生：川燙3分鐘，調味1.5匙鹽＋1.5匙味精，菜水倒掉，油20克（吃進10克）

87Please respect copyright.ＰＥＮＡＮＡxGvpw3oCzr

你：不川燙，調味1.5匙鹽＋1.5匙味精，油10克

87Please respect copyright.ＰＥＮＡＮＡTEQLXxGPyx

87Please respect copyright.ＰＥＮＡＮＡTPCny24C85

主餐

87Please respect copyright.ＰＥＮＡＮＡEoLcvUFJbF

黃先生（三選一，每天不同）：

87Please respect copyright.ＰＥＮＡＮＡM7EdfyN68r

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

87Please respect copyright.ＰＥＮＡＮＡuccvjmioZL

87Please respect copyright.ＰＥＮＡＮＡZxOk0VuUIL

2. 鮭魚140克，不調味，與魚油煎蛋或豆乾一起

87Please respect copyright.ＰＥＮＡＮＡQMJgmfBrlI

87Please respect copyright.ＰＥＮＡＮＡwUqIYaL1LK

3. 蝦身5尾100克，與滑蛋一起炒，味精1匙，油20克吃進10克

87Please respect copyright.ＰＥＮＡＮＡjLhCc4WvU2

87Please respect copyright.ＰＥＮＡＮＡautXgFvdC6

87Please respect copyright.ＰＥＮＡＮＡ1CPWwEAi7C

你（每日固定選擇）：

87Please respect copyright.ＰＥＮＡＮＡc4EksbLzHJ

1. 雞里肌42克＋豆腐150克，調味1匙味精＋半匙鹽，油10克

87Please respect copyright.ＰＥＮＡＮＡ58jLKvYVbn

87Please respect copyright.ＰＥＮＡＮＡTgXnxIPOPO

2. 或賀寶芙奶昔＋奶粉1杯

87Please respect copyright.ＰＥＮＡＮＡF0G2zvtE3F

87Please respect copyright.ＰＥＮＡＮＡX5oaW5sYE3

87Please respect copyright.ＰＥＮＡＮＡlrqqioYRSm

87Please respect copyright.ＰＥＮＡＮＡ9B7kz9Ylik

水果

87Please respect copyright.ＰＥＮＡＮＡ1xW8fMumHf

黃先生：橘子200克（或其他）

87Please respect copyright.ＰＥＮＡＮＡAlkNhdCCvL

你：半顆芭樂150克，與蛋白質一起吃

87Please respect copyright.ＰＥＮＡＮＡkRjvFppNd2

87Please respect copyright.ＰＥＮＡＮＡdDRJzXtrr8

87Please respect copyright.ＰＥＮＡＮＡVwZr98RdVA

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87Please respect copyright.ＰＥＮＡＮＡFWQ0JpotsN

二、晚餐

87Please respect copyright.ＰＥＮＡＮＡ30BoLosb4Y

蔬菜

87Please respect copyright.ＰＥＮＡＮＡV4x7wd4V0D

200克，選擇與午餐不同的種類

87Please respect copyright.ＰＥＮＡＮＡE3IQ2fsY8E

黃先生：川燙3分鐘，調味1.5匙鹽＋1.5匙味精，菜水倒掉，油10克

87Please respect copyright.ＰＥＮＡＮＡcfzKzucZqz

你：同午餐，調味及油量一致

87Please respect copyright.ＰＥＮＡＮＡaOsPmP0xeh

87Please respect copyright.ＰＥＮＡＮＡEeQ3dyKT0j

主餐

87Please respect copyright.ＰＥＮＡＮＡwoFkybyKcx

黃先生：豆乾2片＋滑蛋1顆（無調味，蝦日則與蝦一起炒）

87Please respect copyright.ＰＥＮＡＮＡ2PzerI8Ig1

你：賀寶芙奶昔＋奶粉1杯

87Please respect copyright.ＰＥＮＡＮＡwinKOBcXRp

87Please respect copyright.ＰＥＮＡＮＡOVXzJsRmE2

水果

87Please respect copyright.ＰＥＮＡＮＡYqYCUbaaTx

黃先生：橘子200克（或其他）

87Please respect copyright.ＰＥＮＡＮＡvUv6cYj3vG

你：奶粉內已有醣，一天水果控制在400克以內

87Please respect copyright.ＰＥＮＡＮＡc1mdtmFJsY

87Please respect copyright.ＰＥＮＡＮＡX6zYIozilg

87Please respect copyright.ＰＥＮＡＮＡJ2yCAgvOsO

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三、夜點

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蛋

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黃先生：水煮蛋1顆（吃蝦日省略）

87Please respect copyright.ＰＥＮＡＮＡ8TRPdb2PNO

你：炒蛋2顆＋半顆芭樂

87Please respect copyright.ＰＥＮＡＮＡyoZdXVa7A6

87Please respect copyright.ＰＥＮＡＮＡ5ntXvKzEk1

堅果

87Please respect copyright.ＰＥＮＡＮＡnTdLzEc602

黃先生：核桃15片

87Please respect copyright.ＰＥＮＡＮＡGFiudEgvOv

你：綜合堅果25粒

87Please respect copyright.ＰＥＮＡＮＡB64iwvIQMt

87Please respect copyright.ＰＥＮＡＮＡXTqor66IFc

87Please respect copyright.ＰＥＮＡＮＡ4zrTWih56n

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87Please respect copyright.ＰＥＮＡＮＡjYJTqS7AwW

四、飲品

87Please respect copyright.ＰＥＮＡＮＡc2XonMmGXC

晨間

87Please respect copyright.ＰＥＮＡＮＡOyAI6jW2Wj

黃先生：含糖或無糖豆漿1杯

87Please respect copyright.ＰＥＮＡＮＡFZyRrllH0V

你：無糖豆漿粉1杯＋味精1匙

87Please respect copyright.ＰＥＮＡＮＡBCfIPXVYg3

87Please respect copyright.ＰＥＮＡＮＡVYHNYaaDYx

午夜

87Please respect copyright.ＰＥＮＡＮＡkkx1QK2OMe

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）

87Please respect copyright.ＰＥＮＡＮＡl5MIX0lOSZ

你：汽泡錠、草本茶等；夜點再一包無糖豆漿粉＋味精1匙

87Please respect copyright.ＰＥＮＡＮＡc10JxGQRHC

87Please respect copyright.ＰＥＮＡＮＡ59MXnm11S4

水

87Please respect copyright.ＰＥＮＡＮＡKKyLrviJrI

全天空檔喝水1200cc（兩人相同）

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87Please respect copyright.ＰＥＮＡＮＡLu5R1XiVF2

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87Please respect copyright.ＰＥＮＡＮＡam1sRaFIbE

五、固定規則與差異重點

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1. 蛋白質來源：

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黃先生：魚/蝦/豆乾/滑蛋

87Please respect copyright.ＰＥＮＡＮＡX5pt919MbI

你：里肌＋豆腐或奶昔＋奶粉，夜點炒蛋2顆

87Please respect copyright.ＰＥＮＡＮＡCSVNURHths

87Please respect copyright.ＰＥＮＡＮＡGLk8Yd1xOm

87Please respect copyright.ＰＥＮＡＮＡdSi1515GqF

2. 水果量：

87Please respect copyright.ＰＥＮＡＮＡ9rePdK4P2D

黃先生：一天可吃橘子或葡萄等共400g左右

87Please respect copyright.ＰＥＮＡＮＡ33yYYdMMdP

你：控制在400g內，奶粉內含糖可抵部分水果

87Please respect copyright.ＰＥＮＡＮＡd3sp7HR7TI

87Please respect copyright.ＰＥＮＡＮＡkmtuLOgx2V

87Please respect copyright.ＰＥＮＡＮＡShipGKNfsh

3. 夜點蛋：

87Please respect copyright.ＰＥＮＡＮＡEQEo2Hg0do

黃先生：水煮蛋1顆，吃蝦日省略

87Please respect copyright.ＰＥＮＡＮＡvOQ2IlyJGG

你：炒蛋2顆，與芭樂一起

87Please respect copyright.ＰＥＮＡＮＡkrzs49WV1l

87Please respect copyright.ＰＥＮＡＮＡ3VbqR2N8la

87Please respect copyright.ＰＥＮＡＮＡHtd9o191Ef

4. 堅果：

87Please respect copyright.ＰＥＮＡＮＡYFay1XeHvR

黃先生：核桃15片

87Please respect copyright.ＰＥＮＡＮＡSsJxAItVNs

你：綜合堅果25粒

87Please respect copyright.ＰＥＮＡＮＡEIqXWjWTcQ

87Please respect copyright.ＰＥＮＡＮＡTyYieZhT7Z

87Please respect copyright.ＰＥＮＡＮＡ14Ii9NNXDr

5. 調味：

87Please respect copyright.ＰＥＮＡＮＡP1I8Ke5hl5

黃先生：低鈉鹽，川燙後倒掉菜水

87Please respect copyright.ＰＥＮＡＮＡyAcnGQ0Wwz

你：低鈉鹽，不川燙，油量略少

87Please respect copyright.ＰＥＮＡＮＡ28QM33CGHA

87Please respect copyright.ＰＥＮＡＮＡCpLwnUZ3Vd

87Please respect copyright.ＰＥＮＡＮＡPX4g3eSZNi

6. 飲品控制：

87Please respect copyright.ＰＥＮＡＮＡmWsXrKCBRy

黃先生：可喝含糖豆漿或果飲/汽水，控制糖量

87Please respect copyright.ＰＥＮＡＮＡLZruUPhdf2

你：無糖豆漿粉、草本茶、汽泡錠，夜點加豆漿粉

87Please respect copyright.ＰＥＮＡＮＡqggZ0FwyRv

87Please respect copyright.ＰＥＮＡＮＡIvOD2xOfSz

87Please respect copyright.ＰＥＮＡＮＡRbMW8Cdayl

87Please respect copyright.ＰＥＮＡＮＡeCvUlC6lVo

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87Please respect copyright.ＰＥＮＡＮＡdyDJnPwBy4

這份對照版 完全文字化，方便一眼看出誰吃什麼、差異在哪，

你可以直接印出或貼冰箱。

87Please respect copyright.ＰＥＮＡＮＡbHVzItPNdm

87Please respect copyright.ＰＥＮＡＮＡ7YWwL40CXo

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87Please respect copyright.ＰＥＮＡＮＡitqvVqMG2x

如果你願意，我可以幫你做一個 「超簡化一頁版，黃先生＋你每日菜單快速照做版」，

只保留餐點和份量，不含任何細節解說，更適合每天快速操作。

87Please respect copyright.ＰＥＮＡＮＡ6yhZsa5nTf

你想要我做嗎？

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