一天六餐 增肌減脂菜單分享 - 健身
By Franklin
at 2022-09-01T23:35
at 2022-09-01T23:35
Table of Contents
以自己BMR1600來說
每天TEDD大概抓2200上下
早餐:
一盒7-11沙拉 55
醬汁選和風
雞胸肉 59
低脂牛奶400ml 45
兩顆茶葉蛋 20
以上初估熱量約500卡 蛋白質50 金額 179
午餐:
7-11香草雞腿便當 89
5.1濃豆漿 32
以上初估熱量約600卡 蛋白質40 金額 121
下午茶:
雞胸肉 59
統一ab優酪乳 28
以上初估熱量250卡 蛋白質30 金額 87
晚餐:
7-11香烤雞胸鮮蔬餐
以上初估熱量350 蛋白質18 金額89
宵夜:
5.1濃豆漿
以上初估熱量180 蛋白質19 金額32
一天下來總共攝取
1880卡(高於基礎代謝1600 低於TEDD2200約300卡) 蛋白質 157 (兩倍體重)
總共花費508元
(以小資族來說不算貴)
每天這樣吃
營養均衡又能瘦
分享給大家
--
每天TEDD大概抓2200上下
早餐:
一盒7-11沙拉 55
醬汁選和風
雞胸肉 59
低脂牛奶400ml 45
兩顆茶葉蛋 20
以上初估熱量約500卡 蛋白質50 金額 179
午餐:
7-11香草雞腿便當 89
5.1濃豆漿 32
以上初估熱量約600卡 蛋白質40 金額 121
下午茶:
雞胸肉 59
統一ab優酪乳 28
以上初估熱量250卡 蛋白質30 金額 87
晚餐:
7-11香烤雞胸鮮蔬餐
以上初估熱量350 蛋白質18 金額89
宵夜:
5.1濃豆漿
以上初估熱量180 蛋白質19 金額32
一天下來總共攝取
1880卡(高於基礎代謝1600 低於TEDD2200約300卡) 蛋白質 157 (兩倍體重)
總共花費508元
(以小資族來說不算貴)
每天這樣吃
營養均衡又能瘦
分享給大家
--
Tags:
健身
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