【健康饮食】越吃越瘦Meal Plan：【减脂便当】天天不重样，上班、健身、出游都适合，好吃不长胖。

<p>都说“民以食为天”，而“百病从口入，百祸从口出”更是大家都知道的“至理名言”。说到底，吃得好、吃得对才能提高健康水平，而如果你也是减肥一族，更要多注意培养良好的饮食习惯和饮食模式，通过合理的饮食管理来keep住好身材。<br></p><p><picture><source media="(min-width: 992px)"> <img id="image2362020181253" src="https://images.goodytech.io/images/catalog/18120/20200723_15954990830634_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200723_15954990830634_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200723_15954990830634.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/rXGqLyu'); return false;" value="Photo Source" id="photoimage2362020181253" class="photo-source-style">  </picture></p><p>想要吃得健康又营养，并不一定要花很多钱去请专业营养师来指点，实际上平时只要多用心，就能满足一般族群的减脂需求。尤其是喜欢点外卖或吃外食的上班族，只要养成给自己带自制便当的习惯，自然而然就能通过更严格的饮食管理来控制热量的摄入。<br></p><p><picture><source media="(min-width: 992px)"> <img id="image2362020181334" src="https://images.goodytech.io/images/catalog/18120/20200723_15954990822451_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200723_15954990822451_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200723_15954990822451.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/eCmpLyu'); return false;" value="Photo Source" id="photoimage2362020181334" class="photo-source-style">  </picture></p><p>今天就来分享9款非常适合作为便当的减脂餐，不管是上班、上学、健身或出游都很适合的减脂餐，好吃还不长胖哦。<br></p><p>-----------------</p><p><picture><source media="(min-width: 992px)"> <img id="image236202091328" src="https://images.goodytech.io/images/catalog/18120/20200723_15954666270621_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200723_15954666270621_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200723_15954666270621.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/c43d77a6ly1gguefxayhmj20zk0zkdny.jpg'); return false;" value="Photo Source" id="photoimage236202091328" class="photo-source-style">  </picture></p><p>减脂便当#01【番茄虾仁意面+黑椒鸡蛋小白菜+樱桃】-----<span style="font-weight: bold;">番茄虾仁意面的做法：</span>（1）烧一锅水，水沸后放少许盐，放意面炖煮；（2）虾仁去虾线焯熟，番茄切小块，蒜拍碎；（3）意面煮约8~12分钟，随自己的喜欢的口感关火捞起来，过凉白开水后控干水分备用；（4）热锅倒少许油，放香蒜末后放入番茄，用锅铲压着番茄炒出汁；（5）放虾仁炒一会儿，放入意面翻炒让意面裹上番茄汁，出锅前再放些许盐+胡椒调味即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image23620209133" src="https://images.goodytech.io/images/catalog/18120/20200723_15954666275683_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200723_15954666275683_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200723_15954666275683.jpeg'"><input type="button" onclick="window.open('https://wx3.sinaimg.cn/mw690/c43d77a6ly1gguefyv0cjj20zk0zkn58.jpg'); return false;" value="Photo Source" id="photoimage23620209133" class="photo-source-style">  </picture></p><p>减脂便当#02【黄焖鸡+贝贝南瓜（一种小南瓜）+樱桃】-----<span style="font-weight: bold;">黄焖鸡（鸡胸肉）的做法：</span>（1）香菇提前泡发，留着香菇水备用；（2）鸡胸肉切块，姜切片，青椒切片；（3）先炒糖色，起锅放油，放几粒冰糖用小火炒化（想要更低糖的可以略过这个步骤）；（4）倒入鸡胸肉翻炒，加料酒、姜、生抽炒匀；（5）倒入香菇和青椒翻炒，再放适量香菇泡过的水，大火烧开后转小火炖约10分钟，开锅转大火收汁，加入适量盐、黑胡椒调味拌匀即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image23620209133" src="https://images.goodytech.io/images/catalog/18120/20200723_15954666278334_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200723_15954666278334_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200723_15954666278334.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/c43d77a6ly1gguefzqe5sj20zk0zk11b.jpg'); return false;" value="Photo Source" id="photoimage23620209133" class="photo-source-style">  </picture></p><p><picture>减脂便当#03【粉丝娃娃菜Baby Cabbage+西兰花+草莓+樱桃】-----<span style="font-weight: bold;">粉丝娃娃菜的做法：</span>（1）粉丝/粉条丝可先用清水浸泡软后沥干水分备用，娃娃菜洗净后切成小段，彩椒切片；（2）热锅下油，放入娃娃菜和彩椒翻炒一下，加一点盐调味，加适量水和鸡精（一点），盖上锅盖用大火煮5分钟；（3）煮到水分剩下差不多的时候，放入粉丝翻炒，让粉丝吸收水分即可关火了。</picture></p><p><picture><source media="(min-width: 992px)"> <img id="image236202091336" src="https://images.goodytech.io/images/catalog/18120/20200723_15954666272882_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200723_15954666272882_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200723_15954666272882.jpeg'"><input type="button" onclick="window.open('https://wx3.sinaimg.cn/mw690/c43d77a6ly1gguefykucoj20zk0zkai9.jpg'); return false;" value="Photo Source" id="photoimage236202091336" class="photo-source-style">  </picture></p><p>减脂便当#04【黑椒时蔬乌冬面+凉拌黄瓜小豆干+樱桃】-----<span style="font-weight: bold;">黑椒时蔬乌冬面的做法：</span>（1）乌冬面打开后在清水中浸泡5分钟，胡萝卜切丝，香葱切段，洋葱切丝放在清水里浸泡一会儿；（2）起锅放少许橄榄油，放胡萝卜丝煸炒后方洋葱丝一起翻炒；（3）锅中加入黑胡椒酱汁用中小火煮至酱汁浓稠，再加入控干水分的乌冬面翻炒，加少许生抽和盐，待乌冬面变软后加入香葱翻炒，让食材全都裹上酱汁即可出锅。</p><p><picture><source media="(min-width: 992px)"> <img id="image23620209133" src="https://images.goodytech.io/images/catalog/18120/20200723_15954666280395_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200723_15954666280395_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200723_15954666280395.jpeg'"><input type="button" onclick="window.open('https://wx3.sinaimg.cn/mw690/c43d77a6ly1ggueg0psxaj20zk0zkk1d.jpg'); return false;" value="Photo Source" id="photoimage23620209133" class="photo-source-style">  </picture></p><p>减脂便当#05【凉拌荞麦面+鸡蛋卷+西兰花】-----<span style="font-weight: bold;">鸡蛋卷的做法：</span>（1）把鸡蛋打进碗里打散，蔬菜类（胡萝卜丁+青椒碎）切成末放鸡蛋也中混合（也可不加），放少许盐和生抽或胡椒粉拌匀；（2）把不粘锅烧热后转小火，倒入少量鸡蛋液，甩动锅把蛋液均匀铺开，等上面一层成凝固状态时，用锅铲将鸡蛋煎由上往下地卷起来；（3）将卷好的鸡蛋卷移到锅的另一端，再倒入少量鸡蛋液用同样方法铺开，再用铲子将卷好的往前卷；（4）前后一共倒入三次蛋液，最后将都卷好的鸡蛋卷用刀切成段再装盘即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image23620209133" src="https://images.goodytech.io/images/catalog/18120/20200723_15954666282696_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200723_15954666282696_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200723_15954666282696.jpeg'"><input type="button" onclick="window.open('https://wx4.sinaimg.cn/mw690/c43d77a6ly1ggueg1ahnzj20zk0zkn63.jpg'); return false;" value="Photo Source" id="photoimage23620209133" class="photo-source-style">  </picture></p><p>减脂便当#06【肉松寿司+章鱼火腿+凉拌茄子】-----<span style="font-weight: bold;">肉松寿司的做法：</span>（1）米饭加一点寿司醋，米粉和醋的比例是1:5，搅拌均匀后蒸熟（不要蒸得太粘，要有点干度，现蒸的米饭要放凉来做寿司，如果是剩饭则可直接做）；（2）在寿司帘的上面铺好海苔，再铺上一层米饭后压实，放上切好的黄瓜条、火腿、寿司萝卜条，撒上适量肉松；（3）将寿司帘卷起裹紧，切开成段即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image23620209133" src="https://images.goodytech.io/images/catalog/18120/20200723_15954666284767_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200723_15954666284767_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200723_15954666284767.jpeg'"><input type="button" onclick="window.open('https://wx2.sinaimg.cn/mw690/c43d77a6ly1ggueg230zvj20zk0zk7da.jpg'); return false;" value="Photo Source" id="photoimage23620209133" class="photo-source-style">  </picture></p><p>减脂便当#07【黑椒螺旋意面+水煮蛋+金针菇焖鸡+草莓】-----<span style="font-weight: bold;">黑椒螺旋意面的做法：</span>（1）烧一锅水，水沸后放少许盐，放意面炖煮，煮约8~12分钟，随自己的喜欢的口感关火捞起来，过凉白开水后控干水分备用；（2）起锅热油，放青豆、玉米粒、洋葱丝炒香炒软，放入蟹柳片炒匀；（3）倒入意面，继续翻炒，加适量生抽和黑胡椒调味拌匀即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image23620209133" src="https://images.goodytech.io/images/catalog/18120/20200723_15954666287218_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200723_15954666287218_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200723_15954666287218.jpeg'"><input type="button" onclick="window.open('https://wx4.sinaimg.cn/mw690/c43d77a6ly1ggueg2gma2j20zk0zkqc9.jpg'); return false;" value="Photo Source" id="photoimage23620209133" class="photo-source-style">  </picture></p><p>减脂便当#08【肉末茄子拌面+西葫芦炒鸡蛋+奥尔良鸡翅】-----<span style="font-weight: bold;">肉末茄子拌面的做法：</span>（1）切好茄子后下沸水汆烫一下或上锅蒸几分钟，使其软化后备用，这样可以降低茄子的吸油能力；（2）肉沫用生抽+料酒+姜葱腌制10分钟后过油炒熟备用；（3）起锅热油爆香姜葱蒜，倒入茄子，加生抽、黑胡椒粉、盐炒匀，倒入肉沫翻炒片刻后盛出备用；（4）起锅烧开水，下面条煮熟后捞出沥干水，拌入炒好的肉末茄子即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image23620209133" src="https://images.goodytech.io/images/catalog/18120/20200723_15954666289299_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200723_15954666289299_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200723_15954666289299.jpeg'"><input type="button" onclick="window.open('https://wx4.sinaimg.cn/mw690/c43d77a6ly1gguefw80fmj20zk0zkthn.jpg'); return false;" value="Photo Source" id="photoimage23620209133" class="photo-source-style">  </picture></p><p>减脂便当#09【紫薯寿司+无油鸡排+蒜蓉小青菜+小番茄】-----<span style="font-weight: bold;">紫薯寿司的做法：</span>（1）紫薯洗净去皮切块，上蒸锅蒸熟后压成泥；（2）煎一个鸡蛋后切条状，黄瓜洗净切成条，奶酪片（芝士片）切条，番茄切片；（3）寿司帘上铺上一片海苔，将紫薯泥铺上并压实，放上黄瓜条、芝士条、番茄片、鸡蛋条；（4）将寿司帘卷起裹紧，切开成段即可。</p><p>-----------------</p><p><picture><source media="(min-width: 992px)"> <img id="image2362020181143" src="https://images.goodytech.io/images/catalog/18120/20200723_15954990833225_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200723_15954990833225_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200723_15954990833225.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/PFwpLyu'); return false;" value="Photo Source" id="photoimage2362020181143" class="photo-source-style">  </picture></p><p>现在网上到处可以搜罗到五花八门的减肥方法，如果是饮食控制的话，一般上都是让你控制碳水、控制热量。话说，千万不要轻易迷信任何“快速减肥”的方法，或者花大钱去买产品来减肥，以免欲速则不达。想要长期瘦身有效的话，最好的方法就是“管住嘴、迈开腿”，而平日只要选择对减肥有益的食材并通过适合的烹饪方法来搭配，一天天坚持就能收到不反弹的瘦身效果啦。<br></p><p>----------------<br></p><p>-以上减脂餐来自@<a href="https://weibo.com/u/5861542701" target="_blank">今年你可爱了吗Y</a>。</p><p>-封面照（<a href="https://s.click.taobao.com/yk23Lyu" target="_blank">左</a>）/（<a href="https://s.click.taobao.com/PFwpLyu" target="_blank">右</a>）取自<a href="https://s.click.taobao.com/Fit3Lyu" target="_blank" style="font-weight: bold;">【疯狂的桃子君】</a>。<br></p><p><a href="https://goodyearn.com/register?editor=1&recruitment_id=18120" target="_blank" style="background-color: white; 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