Breakfast2湯匙 藜麥4湯匙 桂格(紅色)燕麥片1湯匙 杞子3粒 桂圓1粒 (和田)紅棗少量 鹽和雞粉適量 水Energy(kcal) 283protein(g) 8.5Fat(g) 5.2Carbs(g) 51.8Fiber(g) 4.9白雞蛋(~50g) X １Energy(kcal) 68.5protein(g) 6.3Fat(g) 4.6Carbs 0.8Snack30g 雜果仁Energy(kcal) 177protein(g) 6.6Fat(g) 12.6Carbs(g) 9.9Fiber(g) ~1Lunch(運動前)白雞蛋(~50g) X １Energy(kcal) 68.5protein(g) 6.3Fat(g) 4.6Carbs 0.8半嘜十穀米 (生米~76g, 煮熟約1碗飯)Energy(kcal) 280protein(g) 10Fat(g) 3Carbs(g) 53.2Fiber 61磚白腐乳(~10g)Energy(kcal) 13.3protein(g) 1.1Fat(g) 0.8Carbs(g) 0.4Fiber 0.1Dinner(Camping)豬排 50gEnergy(kcal) 107protein(g) 9.6Fat(g) 7.3雞腎 50gEnergy(kcal) 59protein(g) 9.6Fat(g) 1.4Carbs 2牛排 20gEnergy(kcal) 28protein(g) 4.3Fat(g) 1.2雞排 15gEnergy(kcal) 40.7protein(g) 2.4Fat(g) 1蜆肉 15gEnergy(kcal) 24protein(g) 3.5Fat(g) 0.7Carbs 0.9白雞蛋(~50g) X 2Energy(kcal) 137protein(g) 12.6Fat(g) 9.2Carbs 1.6蒜香台灣腸(~70g) X １Energy(kcal) 175protein(g) 9.1Fat(g) 7.7Carbs 14橄欖油 2.5湯匙Energy(kcal) 331.3Fat(g) 37.5Today total intakeEnergy(kcal) 1792.3protein(g) 89.9Fat(g) 96.8Carbs(g) 125.4Fiber(g) 12TargetEnergy 1437kcalCarbs 152gprotein 99gFat <48g今日運動: 30 min站著練馬甲線入門版 X 3次https://www.youtube.com/watch?v=D12mKw6_ynI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=2120https://shulong888.pixnet.net/blog/post/338522870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
