/story/199496/用ai教你做膳食計劃/issue/9
用AI教你做膳食計劃 - 我教你做膳食計畫（九）我喜歡鯖魚罐頭 | 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 #9
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 #9
我教你做膳食計畫（九）我喜歡鯖魚罐頭
No Plagiarism!DjEC6rHGWBoyF0nAMrfSposted on PＥNAＮＡ

AI：太好了，我幫你設計一個7天鯖魚罐頭搭配範例菜單，以方便、低鈉、營養均衡為原則，每天都有變化，不單調，又能控制鈉與汞。

106Please respect copyright.ＰＥＮＡＮＡTU4X4HXYHV

🐟 7天鯖魚罐頭搭配範例菜單

106Please respect copyright.ＰＥＮＡＮＡAfRocIpBri

Day 1

106Please respect copyright.ＰＥＮＡＮＡx1myxr79CN

早餐：全麥吐司 2 片 + 水煮蛋 1 顆 + 半罐水煮鯖魚 + 小番茄 5 顆

106Please respect copyright.ＰＥＮＡＮＡGAGiO1s4Wt

午餐：糙米飯 3/4 杯 + 半罐鯖魚 + 燙菠菜 1 小盤 + 豆腐 100g

106Please respect copyright.ＰＥＮＡＮＡybpoD9N4Y2

點心：芭樂 1/3 顆

106Please respect copyright.ＰＥＮＡＮＡniTeRWTKS0

晚餐：地瓜 100g + 半罐鯖魚 + 涼拌黃瓜 1 小盤

106Please respect copyright.ＰＥＮＡＮＡvYLNglVf26

Day 2

106Please respect copyright.ＰＥＮＡＮＡPXd3tS1DSr

早餐：燕麥片半杯 + 牛奶 200ml + 半罐鯖魚 + 生菜沙拉 1 小盤

106Please respect copyright.ＰＥＮＡＮＡMarDX80ztv

午餐：蕎麥飯 1/2 杯 + 雞胸肉 100g + 炒青椒洋蔥 1 小盤

106Please respect copyright.ＰＥＮＡＮＡedmFVTE0P2

點心：柚子 1/2 顆

106Please respect copyright.ＰＥＮＡＮＡWNfP0ZxYEQ

晚餐：地瓜葉 1 小盤 + 半罐鯖魚 + 豆乾 50g

106Please respect copyright.ＰＥＮＡＮＡSXBEaBeim4

Day 3

106Please respect copyright.ＰＥＮＡＮＡcInfBq2Vln

早餐：全麥吐司 1 片 + 水煮蛋 2 顆 + 半罐鯖魚 + 小番茄 5 顆

106Please respect copyright.ＰＥＮＡＮＡqqmaK5loBj

午餐：糙米飯 1/2 杯 + 半罐鯖魚 + 燙地瓜葉 1 小盤 + 豆腐 100g

106Please respect copyright.ＰＥＮＡＮＡeZup7lwrSK

點心：蘋果 1 顆

106Please respect copyright.ＰＥＮＡＮＡ4FqpO42m8P

晚餐：蕎麥飯 1/2 杯 + 雞胸肉 100g + 炒青椒 1 小盤

106Please respect copyright.ＰＥＮＡＮＡqXdfzil4D5

Day 4

106Please respect copyright.ＰＥＮＡＮＡ2iobahYmMi

早餐：燕麥片半杯 + 豆漿 200ml + 半罐鯖魚 + 生菜沙拉 1 小盤

106Please respect copyright.ＰＥＮＡＮＡUClLC7ywYo

午餐：地瓜 100g + 半罐鯖魚 + 炒高麗菜 1 小盤 + 豆腐 100g

106Please respect copyright.ＰＥＮＡＮＡwvK3FIoFSo

點心：葡萄柚 1/2 顆

106Please respect copyright.ＰＥＮＡＮＡQjQTBocRAL

晚餐：糙米飯 1/2 杯 + 鮭魚 100g（替換鯖魚）+ 燙菠菜 1 小盤

106Please respect copyright.ＰＥＮＡＮＡ33tc6bTX2r

Day 5

106Please respect copyright.ＰＥＮＡＮＡ803c2qEylf

早餐：全麥吐司 2 片 + 水煮蛋 1 顆 + 半罐鯖魚 + 小番茄 5 顆

106Please respect copyright.ＰＥＮＡＮＡthgSzBWBvT

午餐：蕎麥飯 1/2 杯 + 半罐鯖魚 + 炒青椒洋蔥 1 小盤 + 豆乾 50g

106Please respect copyright.ＰＥＮＡＮＡfH5nz9zqeR

點心：芭樂 1/3 顆

106Please respect copyright.ＰＥＮＡＮＡceX8p83GXE

晚餐：地瓜葉 1 小盤 + 雞胸肉 100g + 半罐鯖魚

106Please respect copyright.ＰＥＮＡＮＡC6sQgaAkKC

Day 6

106Please respect copyright.ＰＥＮＡＮＡMvtRBcohcj

早餐：燕麥片半杯 + 牛奶 200ml + 半罐鯖魚 + 生菜沙拉 1 小盤

106Please respect copyright.ＰＥＮＡＮＡeqzMOiMRw9

午餐：糙米飯 1/2 杯 + 半罐鯖魚 + 炒高麗菜 1 小盤 + 豆腐 100g

106Please respect copyright.ＰＥＮＡＮＡrarcZ89wFJ

點心：蘋果 1 顆

106Please respect copyright.ＰＥＮＡＮＡlJspur27Pc

晚餐：地瓜 100g + 鮭魚 100g + 涼拌黃瓜 1 小盤

106Please respect copyright.ＰＥＮＡＮＡe2beDze80K

Day 7

106Please respect copyright.ＰＥＮＡＮＡntnVjZ6qHE

早餐：全麥吐司 1 片 + 水煮蛋 2 顆 + 半罐鯖魚 + 小番茄 5 顆

106Please respect copyright.ＰＥＮＡＮＡ0jKOK57tjP

午餐：蕎麥飯 1/2 杯 + 半罐鯖魚 + 燙菠菜 1 小盤 + 豆乾 50g

106Please respect copyright.ＰＥＮＡＮＡXznDWfs1J8

點心：葡萄 100g

106Please respect copyright.ＰＥＮＡＮＡimSsibMPXW

晚餐：地瓜葉 1 小盤 + 雞胸肉 100g + 半罐鯖魚

106Please respect copyright.ＰＥＮＡＮＡnezOJaQaNt

🔹 小技巧

106Please respect copyright.ＰＥＮＡＮＡhveNExej1m

1. 鯖魚罐頭沖水：減少鹽分 20–50%，尤其是醬油口味。

106Please respect copyright.ＰＥＮＡＮＡBEN2ls7bt1

2. 每天蔬菜 2–3 小盤、水果 1–2 份：補充纖維和維生素。

106Please respect copyright.ＰＥＮＡＮＡiKNX4KjWFZ

3. 替換蛋白質：每週 1–2 天用雞胸肉、鮭魚或豆腐替代鯖魚，降低重金屬累積風險。

106Please respect copyright.ＰＥＮＡＮＡU5pIQImyxd

4. 油脂控制：罐頭油可少量保留，其他可用橄欖油炒菜。

106Please respect copyright.ＰＥＮＡＮＡJ0fxN5PqMk

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: 681,120
Total reading time: 2,270 Minutes
飲食 健康 成本控制 膳食計劃
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