Breakfast6湯匙(~42g) 佳之選(金色)全粒燕麥片(少量雞粉和鹽)Energy(kcal) 147.4protein(g) 5.12Fat(g) 4.1Carbs(g) 28.4Fiber(g) 5.671湯匙(~15g) 純黑芝麻粉Energy(kcal) 91protein(g) 2.6Fat(g) 8Carbs(g) 3Fiber(g) 2Snack20g 雜果仁Energy(kcal) 118protein(g) 4.4Fat(g) 4.2Carbs(g) 3.3Fiber(g) ~1Lunch唐記包點香菇雞包(~130g) X 1Energy(kcal) 285protein(g) ~12Fat(g) ~13Carbs ~30gFiber(g) ~3g節瓜半碗(~100g) X 1Energy(kcal) 12protein(g) 0.6Fat(g) 0.1Carbs(g) 3.4Fiber(g) 1.2瘦肉片30gEnergy(kcal) 42.9protein(g) 6.1Fat(g) 1.9Carbs(g) 0.5Dinner(運動後)[煎蠔餅]鴨蛋 X 半隻Energy(kcal) 62.5protein(g) 4.4Fat(g) 4.8薯粉 X 1.5茶匙(~1.9g)Energy(kcal) 6.7Carbs(g) 1.7蠔仔 1/4斤(~63g)Energy(kcal) 30.5protein(g) 5.6Fat(g) 0.8Carbs(g) 1.2芥花籽油 1湯匙Energy(kcal) 132.5Fat(g) 15芫荽 ~7.5gEnergy(kcal) 2protein(g) 0.1Carbs(g) 0.4Fiber(g) 0.2半嘜十穀米 (~76g)Energy(kcal) 280protein(g) 10Fat(g) 3Carbs(g) 53.2水煮芥蘭 120gEnergy(kcal) 24protein(g) 2Fat(g) 0.4Carbs(g) 3.8Fiber(g) 2.3宵夜Emmi Semi Skimmed milk 250mlEnergy(kcal) 115protein(g) 8Fat(g) 2.42Carbs(g) 0.92Today total intakeEnergy(kcal) 1349.6protein(g) 60.92Fat(g) 58.12Carbs(g) 129.8Fiber(g) 15.37TargetEnergy 1437kcalprotein 99gFat 48gCarbs 152g今日運動: 30 min (每組動作之間休息10-15秒)深蹲20次 X3組負重盪壺深蹲(1.5KG)20次 X3組弓步下蹲左右各20次 X3組交叉弓步下蹲左右各20次 X3組Donkey kick 20次 X3組卧姿抬雙腿20次 X3組椅上平板直手支撐踼腳扭轉 1min X3組身高: 165cm目前體重: 53.8 KG小幫手:食品營養成份https://consumer.fda.gov.tw/Food/tfndDetail.aspx?nodeID=178&f=0&id=2120食物營養搜尋器https://news.stust.edu.tw/user/news_file%5CE300%5C2015110216135https://www.cfs.gov.hk/tc_chi/nutrient/presearch3.php9_2.pdf香港麥當勞® 部分食品之營養資料https://www.mcdonalds.com.hk/content/dam/hongkong/English/food/learn-more-about-mcdonalds-food/balanced-active-lifestyle/what-are-the-nutrition-facts-of-our-food/nutrition-info.pdf