楼主的健身目标很明确,不做健身房小白,不去打酱油,必须做力量训练。废话不多说, 先上图吧!
![](https://qimg.cdnmama.com/gz/data/attachment/forum/2019/09/18/acec2f23dcdd4cbe841f3399d8f23f70_w300X400_w196X261.jpeg?imageView2/2/w/600/h/0/format/jpg/q/90)
很多时候,我们是三分练,七分吃,自己健身后,楼主的一日三餐,都是自己做的比较多,少油少盐。碳水+蛋白合理进食。
我没有太多的讲究,碳水、蛋白都要精准到一定的量,这个量,能吃到7-8分饱就可以了,我也没打算往健身这路发展,健身的初衷就是让自己更健康,没也严格定义我吃的这餐是增肌餐还是减肌餐;所以大家根据自己所需去吃,去训练。
DAY1
荷兰豆淮山胡萝卜炒牛油、无花果、水煮蛋、百香果气泡水
为了减少油脂的摄入,一些蔬菜我会用水焯一下再来炒,用不粘锅炒菜也会减少油量
1、牛肉切好,用一点酱油、盐、莲藕粉、料酒稍微腌一下
2、荷兰豆摘好、淮山胡萝卜去皮切片备用
3、将荷兰豆、淮山、胡萝卜用水焯一下,捞出沥干水备用
4、热锅倒一点橄榄油,然后倒入腌好的牛肉烽至变色,加入已焯过水的荷兰豆、淮山、胡萝卜炒香,加点盐再翻炒一下就可以出锅了。
PS:对于一些健身餐,我没有太多的章法,觉得怎么方便、怎么快手,就怎么来。
![](https://qimg.cdnmama.com/gz/data/attachment/forum/2019/09/18/afc7dffccc9e4e83a9256948ecd4043f_w300X300_w196X196.jpeg?imageView2/2/w/600/h/0/format/jpg/q/90)
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DAY2
香煎鳕鱼、水煮蛋、白灼西蓝花、小西红杮、挂耳咖啡
![](https://qimg.cdnmama.com/gz/data/attachment/forum/2019/09/19/49688246b55d4ae3bcca98778b404b06_w300X300_w196X196.jpeg?imageView2/2/w/600/h/0/format/jpg/q/90)
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DAY3
胡萝卜玉米青豆鸡丁卷、坚果、橘子、西柚汽泡水
其实,很多早餐都是倾向快手早餐,前一晚把食材备好,第二天早上起来洗洗,切丁,就可以下锅炒了。这样就不会占用太多的时间,还能顺手把当天的午餐做好。
![](https://qimg.cdnmama.com/gz/data/attachment/forum/2019/09/20/183963580bb243fb94cb157870802a30_w300X300_w196X196.jpeg?imageView2/2/w/600/h/0/format/jpg/q/90)
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![](https://qimg.cdnmama.com/gz/data/attachment/forum/2019/09/20/d293a90a794b49d397055ebb58089da0_w300X300_w196X196.jpeg?imageView2/2/w/600/h/0/format/jpg/q/90)
DAY4
彩椒藜麦沙拉、水煮蛋、法棍、牛油果奶昔
![](https://qimg.cdnmama.com/gz/data/attachment/forum/2019/09/23/74cc8e94bfc84d03bedd3717d50a7782_w300X300_w196X196.jpeg?imageView2/2/w/600/h/0/format/jpg/q/90)
![](https://qimg.cdnmama.com/gz/data/attachment/forum/2019/09/23/2d34750238524d59a23016da6d9e346f_w300X300_w196X196.jpeg?imageView2/2/w/600/h/0/format/jpg/q/90)
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DAY5
香煎鸡排、沙拉、法棍、百香果柠檬水
![](https://qimg.cdnmama.com/gz/data/attachment/forum/2019/09/23/a89287622a6d4145bd89627f4ded605d_w300X300_w196X196.jpeg?imageView2/2/w/600/h/0/format/jpg/q/90)
![](https://qimg.cdnmama.com/gz/data/attachment/forum/2019/09/23/152fbf5712814d1cba8af1f8eed77ae1_w300X300_w196X196.jpeg?imageView2/2/w/600/h/0/format/jpg/q/90)
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DAY6
白灼甜虾、烤南瓜、西生茶、坚果
![](https://qimg.cdnmama.com/gz/data/attachment/forum/2019/09/23/460b08af0e224452836ebabf14c19f08_w300X300_w196X196.jpeg?imageView2/2/w/600/h/0/format/jpg/q/90)
![](https://qimg.cdnmama.com/gz/data/attachment/forum/2019/09/23/a028ed49e1bd457fbea7d1fa97306db8_w300X300_w196X196.jpeg?imageView2/2/w/600/h/0/format/jpg/q/90)
![](https://qimg.cdnmama.com/gz/data/attachment/forum/2019/09/23/76e9a0404fcd40dd8d7445b4fb877cda_w300X300_w196X196.jpeg?imageView2/2/w/600/h/0/format/jpg/q/90)
![](https://qimg.cdnmama.com/gz/data/attachment/forum/2019/09/23/7f0c579c831d4dcfbce3b4eec27c3977_w300X300_w196X196.jpeg?imageView2/2/w/600/h/0/format/jpg/q/90)
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DAY7
水煮蛋、牛油果沙拉
![](https://qimg.cdnmama.com/gz/data/attachment/forum/2019/09/24/e912724d802747d7931bc4e115e487d8_w300X300_w196X196.jpeg?imageView2/2/w/600/h/0/format/jpg/q/90)
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