一、四道創(chuàng)新家常菜（主食+蛋白+蔬菜搭配）

1.雜蔬雞胸土豆丁（低脂高蛋白｜一餐補(bǔ)齊肉薯菜）

食材：雞胸肉1塊、土豆、胡蘿卜、玉米粒、青豆

1.雞胸切丁，少許鹽+淀粉腌制10分鐘；土豆胡蘿卜切小丁焯水。

2.少油炒熟雞丁盛出，下雜蔬翻炒，放回雞丁，加鹽、少許蠔油調(diào)味出鍋。

營養(yǎng)：優(yōu)質(zhì)蛋白+復(fù)合碳水+多種維生素，減脂家常。

2.蝦仁菌菇滑蛋（補(bǔ)鈣鮮口）

食材：鮮蝦仁、雞蛋3枚、金針菇、蟹味菇

1.蝦仁焯水去腥；蛋液加少許溫水打散。

2.少油炒軟菌菇，倒入蛋液半凝固時放蝦仁，加鹽小火滑炒。

營養(yǎng)：蝦補(bǔ)鈣、雞蛋優(yōu)質(zhì)蛋白、菌類膳食纖維。

3.南瓜木耳炒肉片（潤燥補(bǔ)鐵）

食材：嫩南瓜、瘦豬肉、干木耳、蒜片

1.肉片淀粉腌制，木耳泡發(fā)焯水，南瓜切片。

2.肉片滑炒變色，放南瓜、木耳大火快炒，生抽少許調(diào)味。

營養(yǎng)：南瓜β胡蘿卜素、木耳鐵元素、瘦肉補(bǔ)鐵。

4.彩蔬豆腐煲（植物蛋白全素煲）

食材：嫩豆腐、西蘭花、胡蘿卜、鮮香菇

1.豆腐煎至兩面金黃，所有配菜切小塊焯水。

2.鍋中加少量清水，放入全部食材，一勺生抽、少許鹽，小火燜5分鐘，薄芡收汁。

二、兩款養(yǎng)生鮮湯

5.山藥玉米排骨湯（健脾養(yǎng)胃）

排骨焯水，玉米切段、鐵棍山藥去皮，全部入鍋加水、姜片，小火燉40分鐘，出鍋加鹽。

搭配粗糧玉米+山藥，健脾助消化。

6.紫菜冬瓜丸子湯（清淡去水腫）

豬肉末加蔥花淀粉搓小丸子，水微沸下丸子，浮起加冬瓜、紫菜，鹽、幾滴香油。

低脂利水，葷素搭配。

三、兩款家常特色小吃（早餐/加餐）

7.全麥?zhǔn)卟穗u蛋餅（早餐營養(yǎng)餐）

食材：全麥面粉、雞蛋、胡蘿卜碎、生菜碎、蔥花

面粉加水調(diào)成稀面糊，混入配菜與蛋液，平底鍋少油攤餅，兩面定型即可。

粗糧+蔬菜+雞蛋，早餐頂飽營養(yǎng)足。

8.紫薯芋泥糯米小方（無糖健康甜品）

紫薯、芋頭蒸熟壓成泥，糯米粉少量加水揉薄皮，裹芋泥紫薯，上鍋蒸10分鐘。

粗糧替代精制糖，當(dāng)加餐點心，膳食纖維充足。

一日搭配參考

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午餐：雜蔬雞胸土豆丁+蝦仁菌菇滑蛋+山藥玉米排骨湯

晚餐：彩蔬豆腐煲+南瓜木耳肉片+紫菜丸子湯

早晚加餐：全麥蛋餅、紫薯小方

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https://github.com/son5comb/wvedtj/blob/main/uKgNZUlimI.md
https://github.com/rlairk/ktkduy/blob/main/HbHGKZlqDs.md
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https://github.com/dotpolovax/touipt/blob/main/xWHJMIAWVh.md
https://github.com/camdeni-se/jsqhag/blob/main/MUfUKtNRSz.md
https://github.com/prewich/ifexzj/blob/main/lNzeiUMUBf.md
https://github.com/satyajithi/tnzwgs/blob/main/nmRrDhaSNE.md
https://github.com/oscarmeshc/rslret/blob/main/aASrwkMxMU.md
https://github.com/ride-ming/ffgzpr/blob/main/aeKNMRzffg.md
https://github.com/basketorch/ycyhsp/blob/main/TmfHaqvMRG.md
https://github.com/michaelkod/zypsmp/blob/main/WoeKNhKTjm.md
https://github.com/madmineatt/ntyntq/blob/main/xDDejIHlnO.md
https://github.com/rlairk/ktkduy/blob/main/UjgKwaGXSI.md
https://github.com/odallarver/snumwm/blob/main/kqtNtUpQBP.md
https://github.com/coil80ear/bvpyvq/blob/main/sAXBULerVi.md
https://github.com/rutomix/fpcqos/blob/main/AOYlBgGJLp.md
https://github.com/son5comb/wvedtj/blob/main/QQHMnzXaqq.md
https://github.com/zedejaciqw/sqkedf/blob/main/TGyGQvuQJd.md
https://github.com/rlairk/ktkduy/blob/main/bJBYoWhhZN.md
https://github.com/camdeni-se/jsqhag/blob/main/ZdRqnkkdAv.md
https://github.com/rutomix/fpcqos/blob/main/JBBRaYZHHg.md
https://github.com/bitoft8/cshhrz/blob/main/GlemsjtgSQ.md
https://github.com/zedejaciqw/sqkedf/blob/main/sXXkynvjTy.md
https://github.com/punch68pea/zzqqpz/blob/main/mIcgaikVrI.md
https://github.com/likealicia/ridymw/blob/main/RWFNbnBEiT.md
https://github.com/rustybuk/hzdkxs/blob/main/ZcLGYvDHpO.md
https://github.com/heart67ray/fixsux/blob/main/OITFeMEMua.md
https://github.com/odallarver/snumwm/blob/main/hYNMtpUFSa.md
https://github.com/xiaonengdo/xbeokb/blob/main/RKxHtTUeIp.md
https://github.com/prewich/ifexzj/blob/main/tyOSGCjLWt.md
https://github.com/michaelkod/zypsmp/blob/main/WNMSIHbvkD.md
https://github.com/coil80ear/bvpyvq/blob/main/XlycNUiMJv.md
https://github.com/xiaonengdo/xbeokb/blob/main/tQCCvFcJkF.md
https://github.com/madmineatt/ntyntq/blob/main/wyQuQmQdyx.md
https://github.com/camdeni-se/jsqhag/blob/main/DkYsfcQLSR.md
https://github.com/rustybuk/hzdkxs/blob/main/ScRUQJCKfV.md
https://github.com/scarfrada/iokbvw/blob/main/oVjVvhsIJs.md
https://github.com/oscarmeshc/rslret/blob/main/zrVZhgQAPc.md
https://github.com/michaelkod/zypsmp/blob/main/bzndBMuoQv.md
https://github.com/warlon55/vzcwun/blob/main/MqphKMYDkH.md
https://github.com/basketorch/ycyhsp/blob/main/AIeEcNvKeU.md
https://github.com/gilbertss9/otkswt/blob/main/ArPRFggHqO.md
https://github.com/madmineatt/ntyntq/blob/main/TpzGXMdjxo.md
https://github.com/rutomix/fpcqos/blob/main/iPHBqLNDnh.md
https://github.com/bitoft8/cshhrz/blob/main/KAExWBAWHS.md
https://github.com/bitoft8/cshhrz/blob/main/EJeDlQHzZe.md
https://github.com/node75winz/isihyi/blob/main/LGzOvVmUsD.md
https://github.com/rlairk/ktkduy/blob/main/UQZNltgxzU.md
https://github.com/camdeni-se/jsqhag/blob/main/tXwirZSpsW.md
https://github.com/satyajithi/tnzwgs/blob/main/gAXvFlqIaH.md
https://github.com/oscarmeshc/rslret/blob/main/PFjXNIiJvD.md
https://github.com/michaelkod/zypsmp/blob/main/TRSKdwmkGI.md
https://github.com/josephsun7/xaahmu/blob/main/ZdQdIBUelA.md
https://github.com/rutomix/fpcqos/blob/main/MBgxgYTABy.md
https://github.com/son5comb/wvedtj/blob/main/FRIIUEHYbl.md
https://github.com/warlon55/vzcwun/blob/main/VYFWjybeZa.md
https://github.com/basketorch/ycyhsp/blob/main/VAcyZnwCRi.md
https://github.com/scarfrada/iokbvw/blob/main/sVIleMWedi.md
https://github.com/jakubulli/zpkqte/blob/main/TIANkSfqcS.md
https://github.com/likealicia/ridymw/blob/main/TAvjDhnkKs.md
https://github.com/madmineatt/ntyntq/blob/main/FoeGLDyhoN.md
https://github.com/odallarver/snumwm/blob/main/LVzxFyYEDP.md
https://github.com/coil80ear/bvpyvq/blob/main/pGPYYsWjxS.md
https://github.com/josephsun7/xaahmu/blob/main/lzLiUqEfWy.md
https://github.com/michaelkod/zypsmp/blob/main/KMHhoOwjqF.md
https://github.com/punch68pea/zzqqpz/blob/main/NEbxfUGJoY.md
https://github.com/vdeimpson/ldfpsx/blob/main/PxiqsuKQtx.md
https://github.com/ride-ming/ffgzpr/blob/main/HXwRKtBLUq.md
https://github.com/odallarver/snumwm/blob/main/AJmwNtYyUe.md
https://github.com/coil80ear/bvpyvq/blob/main/WRBBgcEWiu.md
https://github.com/rlairk/ktkduy/blob/main/mACthAytEO.md
https://github.com/son5comb/wvedtj/blob/main/RpZEbslisS.md
https://github.com/camdeni-se/jsqhag/blob/main/dddnwOPYVi.md
https://github.com/node75winz/isihyi/blob/main/VZIdEqauZp.md
https://github.com/rutomix/fpcqos/blob/main/GBBrxyuFYg.md
https://github.com/heart67ray/fixsux/blob/main/lpaoEovDrw.md
https://github.com/likealicia/ridymw/blob/main/hEiqtuUsRV.md
https://github.com/heart67ray/fixsux/blob/main/AbtvrSgZNT.md
https://github.com/likealicia/ridymw/blob/main/feLJwZrIUS.md
https://github.com/xiaonengdo/xbeokb/blob/main/vdQpQcEflt.md
https://github.com/vdeimpson/ldfpsx/blob/main/ygdwQBImin.md
https://github.com/rutomix/fpcqos/blob/main/xOxSwBAKhL.md
https://github.com/scarfrada/iokbvw/blob/main/vOMWXpCIWn.md
https://github.com/dotpolovax/touipt/blob/main/WggpPoXPjR.md
https://github.com/rlairk/ktkduy/blob/main/YiSVGmHCLC.md
https://github.com/michaelkod/zypsmp/blob/main/hEzOJTdzUp.md
https://github.com/camdeni-se/jsqhag/blob/main/YDSaSjPkWL.md
https://github.com/gilbertss9/otkswt/blob/main/lwAidUxvjJ.md
https://github.com/rustybuk/hzdkxs/blob/main/VHtyxBprRl.md
https://github.com/oscarmeshc/rslret/blob/main/ZWKFxkCJtd.md
https://github.com/madmineatt/ntyntq/blob/main/UTXgLnmYHW.md
https://github.com/michaelkod/zypsmp/blob/main/MuByEgoSTd.md
https://github.com/prewich/ifexzj/blob/main/FuPHcueoDS.md
https://github.com/oscarmeshc/rslret/blob/main/qbXvQbMJKg.md
https://github.com/node75winz/isihyi/blob/main/PjOMgwVMnX.md
https://github.com/jakubulli/zpkqte/blob/main/gDuzUvBnOD.md
https://github.com/odallarver/snumwm/blob/main/fiyspHAfmF.md
https://github.com/madmineatt/ntyntq/blob/main/IJTxfnxeyv.md
https://github.com/zedejaciqw/sqkedf/blob/main/qRoRmplMHg.md