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原料
蘆筍: 適量, 雞蛋: 適量, 西芹: 適量, 水果: 適量, 堅果: 少量, 白灼蝦: 適量, 米飯: 1兩(50克), 全麥土司: 每餐不超過兩片, 還有很多食材不一一展示,注意營養搭配就行:
步驟
1其實一餐中米飯充足的話可以不吃紅薯,有了紅薯也可以不吃米飯,碳水化合物有一種就夠了
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2煎雞胸肉
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3雞胸肉玉米彩椒燜飯
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4煎雞蛋+秋葵 火龍果
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5煎牛排
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6紅燒帶魚(少吃)
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7雞蛋卷+雞胸肉燜飯
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8雞胸肉洋蔥炒飯+培根
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9土豆泥+牛排
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10全麥土司沾雞蛋液煎一下很好吃
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11這樣的飯糰一餐頂多吃兩個就好
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12培根洋蔥炒飯
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13海鮮菇炒培根
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14西芹焯水兩分鐘就可以吃了
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15中間的是番茄粉絲金針菇
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16黑豆飯營養好吃,大米可以換成糙米
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