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與AI的生活日常（飲食篇） - 以後就這樣吃吧！（外出版） | Penana
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與AI的生活日常（飲食篇）
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與AI的生活日常（飲食篇）
ISSUE #17
Author: 臉書何心晴（玫君奶奶）
與AI的生活日常（飲食篇）
Author: 臉書何心晴（玫君奶奶）
ISSUE #17
以後就這樣吃吧！（外出版）
No Plagiarism!w0C5Q9F65cRzTY2hEZawposted on PＥNAＮＡ 44Please respect copyright.ＰＥＮＡＮＡmFNrMPwkiQ

外出版（最新版）

44Please respect copyright.ＰＥＮＡＮＡcx5i9I469y

菜單

44Please respect copyright.ＰＥＮＡＮＡ5QCXwrwO4n

早餐

44Please respect copyright.ＰＥＮＡＮＡaHRRh6ZVoh

紅牛全脂奶粉20g

44Please respect copyright.ＰＥＮＡＮＡzoFr9Fhgzz

桂格順暢高鈣奶粉12.5g

44Please respect copyright.ＰＥＮＡＮＡDAMt6Q0GGA

44Please respect copyright.ＰＥＮＡＮＡmql9VNgLjc

中餐

44Please respect copyright.ＰＥＮＡＮＡEZ5WkedyAS

茶葉蛋1顆、燙地瓜葉200g

44Please respect copyright.ＰＥＮＡＮＡREJ4JkxyuW

三選一：

44Please respect copyright.ＰＥＮＡＮＡ3uaku14mYA

陽春麵1碗（湯喝4口）

44Please respect copyright.ＰＥＮＡＮＡmkmFigPGT8

米粉湯1碗（湯喝4口）

44Please respect copyright.ＰＥＮＡＮＡdmUrlnQMN7

御飯糰1個

44Please respect copyright.ＰＥＮＡＮＡQiN7BHgQQw

44Please respect copyright.ＰＥＮＡＮＡDKf9sYON4k

到家晚餐

44Please respect copyright.ＰＥＮＡＮＡ3B3WCEkQMj

夜市炒空心菜200g

44Please respect copyright.ＰＥＮＡＮＡfY6IqbLFqj

夜市炒高麗菜200g （油25g、鈉1000）

44Please respect copyright.ＰＥＮＡＮＡReuoned4Tj

茶葉蛋1

44Please respect copyright.ＰＥＮＡＮＡfKIoaloZlM

夜點

44Please respect copyright.ＰＥＮＡＮＡmPHswBSFbo

紅牛全脂奶粉20g

44Please respect copyright.ＰＥＮＡＮＡCjwyKiI4Be

桂格順暢高鈣奶粉12.5g

44Please respect copyright.ＰＥＮＡＮＡJ6JeeHTz1U

芭樂200g

44Please respect copyright.ＰＥＮＡＮＡ0pLOXC85zN

凌晨

44Please respect copyright.ＰＥＮＡＮＡ1Kj8yoxjEp

薌園無糖豆漿粉2包

芭樂200g

44Please respect copyright.ＰＥＮＡＮＡthVH7R3VHU

44Please respect copyright.ＰＥＮＡＮＡ2jugUrsRPf

飲料

44Please respect copyright.ＰＥＮＡＮＡH8eKEz1lJi

無糖茶

44Please respect copyright.ＰＥＮＡＮＡyl5nIO1eJ3

麥茶

44Please respect copyright.ＰＥＮＡＮＡ0dIy0SYEJs

我覺得這份「外出版（最新版）」比你前面幾個版本更成熟，原因有幾個：

✅ 蛋白質：約 70～80 g，很符合你一直希望維持肌肉的目標。

✅ 熱量：約 1,450～1,600 kcal（依午餐是陽春麵、米粉湯或御飯糰而有些差異），和你的日常活動量算是相當接近。

✅ 碳水：約 120～145 g，不會太低。

✅ 脂肪：約 55～65 g，比之前許多版本低。

✅ 飽和脂肪：約 13～16 g，接近建議上限。

✅ 鈣：約 900～1,100 mg。

✅ 鉀：約 3,000～3,600 mg。

✅ 膳食纖維：約 25～35 g。

⚠️ 鈉：約 1,900～2,300 mg，主要來自外食調味，算是在可接受範圍，但還是不要再額外吃高鈉零食。

⚠️ 磷：約 1,000～1,150 mg，略高但已比你以前不少菜單低。

我最喜歡這版的地方

早餐、夜點固定，不用每天重新想。

中餐保留彈性，外面很容易買到。

晚餐補足兩份蔬菜，纖維和鉀都足夠。

凌晨用薌園無糖豆漿粉補充蛋白質，方便又有飽足感。

幾乎每天都能達到你一直重視的蛋白質和蔬菜目標。

如果你之後大多是舉牌工作、活動量和現在差不多，這份菜單是可以作為長期固定版本的。真正需要留意的，還是外食炒菜的油和鹽每天可能有些差異，所以只要偶爾遇到特別油、特別鹹的店家，再稍微調整一下就可以了。44Please respect copyright.ＰＥＮＡＮＡTbrQBrj0NR

216.73.216.184

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與AI的生活日常（飲食篇）
General
Family
Short Story
Last updated: Jul 27, 2026
Total word count: 46,942
Total reading time: 156 Minutes
健康 飲食計畫 營養分析
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