Breakfast6湯匙(~42g) 佳之選(金色)全粒燕麥片Energy(kcal) 147.4protein(g) 5.1Fat(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) 2Emmi Semi Skimmed milk 250mlEnergy(kcal) 115protein(g) 8Fat(g) 2.4Carbs(g) 0.9Snack30g 雜果仁Energy(kcal) 177protein(g) 6.6Fat(g) 12.6Carbs(g) 9.9Lunch唐記包點香菇雞包(~130g) X 1Energy(kcal) 285protein(g) ~12Fat(g) ~13Carbs ~30gFiber(g) ~3g烚急凍鴨胸肉(去皮) 160gEnergy(kcal) 169.6protein(g) 32.8Fat(g) 3.4DinnerMcDonald 板燒雞腿包 X 1Energy(kcal) 358protein(g) 23Fat(g) 14.6Carbs(g) 33.4西蘭花 ~100gEnergy(kcal) 34protein(g) 2.8Fat(g) 0.4Carbs(g) 6.6Fiber(g) 2.6 宵夜長洲芒果糯米糍Energy(kcal) ~180protein(g) 2Fat(g) 4.5Carbs(g) 19.5Fiber(g) 0.4Today total intakeEnergy(kcal) 1557protein(g) 94.9Fat(g) 63Carbs(g) 111.7TargetEnergy 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組負重深蹲(5KG)20次 X3組負重盪壺深蹲(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組身高: 165cm目前體重: 54.2KG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壽司營養https://www.commonhealth.com.tw/article/article.action?nid=78074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