【健康饮食】宿舍党专属：最适合减肥吃的【快手三明治】，10分钟搞定健康早餐，低卡减脂还管饱。

<p>减肥期间可以吃什么？对于懒星人来说，最好的答案肯定包括了各种好吃又不发胖的三明治。只要控制好总能量，三明治就是可以让你吃着吃着就变瘦的减脂餐。<br></p><p><picture><source media="(min-width: 992px)"> <img id="image762020113841" src="https://images.goodytech.io/images/catalog/18120/20200707_15940931169771_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15940931169771_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15940931169771.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=927688387'); return false;" value="Photo Source" id="photoimage762020113841" class="photo-source-style">  </picture></p><p>三明治特别适合作为早餐和减脂期来吃，一个有着蛋白质、膳食纤维、碳水的三明治可以提供饱腹感，而且高蛋白低热量的三明治不管怎么看都比大部分外卖食物健康得多。如果你也喜欢吃三明治，今天这一波分享正好就是你要的！<br></p><p>---------------</p><p><picture><source media="(min-width: 992px)"> <img id="image76202091911" src="https://images.goodytech.io/images/catalog/18120/20200707_15940847192121_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15940847192121_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15940847192121.jpeg'"><input type="button" onclick="window.open('https://wx4.sinaimg.cn/mw690/c43d77a6ly1gg9igmkfyaj20zk0zk0xr.jpg'); return false;" value="Photo Source" id="photoimage76202091911" class="photo-source-style">  </picture></p><p><span style="font-weight: bold;">三明治 #01【自制奶酪吐司+马苏里拉+萨拉米+番茄+培根+自制青酱】：</span>（1）在奶酪吐司上涂抹青酱，萨拉米切碎后均匀撒在表面，再撒上马苏里拉芝士；（2）铺上培根、番茄片，盖上另一片吐司；（3）烤箱180度，10-15分钟。</p><p><picture><source media="(min-width: 992px)"> <img id="image76202091911" src="https://images.goodytech.io/images/catalog/18120/20200707_15940847194182_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15940847194182_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15940847194182.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/c43d77a6ly1gg9igmzbwqj20zk0zkjws.jpg'); return false;" value="Photo Source" id="photoimage76202091911" class="photo-source-style">  </picture></p><p><span style="font-weight: bold;">三明治 #02【自制吐司+豆腐+鸡蛋+黄瓜+辣椒酱+木瓜】：</span>（1）煮一个鸡蛋，把吐司烤至自己喜欢的程度；（2）黄瓜切片，木瓜切丁；（3）豆腐压碎后加一点盐，放置碗的一角等水分满满渗出来，待用；（4）鸡蛋煮熟后放碗里捣碎，加入木瓜丁、豆腐和适量甜辣酱拌匀；（5）吐司+黄瓜片+鸡蛋豆腐泥+吐司，按照这个顺序叠好食材，用保鲜膜裹好，横刀一切即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image76202091911" src="https://images.goodytech.io/images/catalog/18120/20200707_15940847196373_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15940847196373_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15940847196373.jpeg'"><input type="button" onclick="window.open('https://wx2.sinaimg.cn/mw690/c43d77a6ly1gg9ignulgcj20zk0zkq7f.jpg'); return false;" value="Photo Source" id="photoimage76202091911" class="photo-source-style">  </picture></p><p><span style="font-weight: bold;">三明治 #03【牛奶吐司+肥牛片+番茄+煎鸡蛋+芒果+黑椒酱】：</span>（1）煎一个鸡蛋，肥牛片加盐和胡椒粉煎熟，芒果（也可用橘子）切片，番茄切片；（2）吐司+黑椒酱+肥牛片+煎鸡蛋+芒果+番茄+吐司，按照这个顺序叠好食材，用保鲜膜裹好，横刀一切即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image76202091911" src="https://images.goodytech.io/images/catalog/18120/20200707_15940847198524_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15940847198524_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15940847198524.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/c43d77a6ly1gg9igo7vb1j20zk0zk79a.jpg'); return false;" value="Photo Source" id="photoimage76202091911" class="photo-source-style">  </picture></p><p><span style="font-weight: bold;">三明治 #04【低碳水吐司+豆腐干+鸡蛋+哈密瓜+罗马生菜+藤椒酱】：</span>（1）煎一个鸡蛋，再用余油煎一煎豆腐，生菜洗净过凉开水撕成小片，哈密瓜切片；（2）吐司+藤椒酱+生菜+豆腐干+鸡蛋+哈密瓜+吐司，按照这个顺序叠好食材，用保鲜膜裹好，横刀一切即可。</p><p><img id="image76202091911" src="https://images.goodytech.io/images/catalog/18120/20200707_15940847200355_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15940847200355_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15940847200355.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/c43d77a6ly1gg9igom6evj20zk0zkjx7.jpg'); return false;" value="Photo Source" id="photoimage76202091911" class="photo-source-style">  <br></p><p><span style="font-weight: bold;">三明治 #05【全麦吐司+白煮蛋+低脂火腿片+罗马生菜+丑橘+开心果酱】：</span>（1）煮一个鸡蛋，火腿片煎一煎，生菜洗净过凉开水撕成小片，橘子剥开；（2）吐司+果酱+生菜+橘子+鸡蛋+火腿片+吐司，按照这个顺序叠好食材，用保鲜膜裹好，横刀一切即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image76202091911" src="https://images.goodytech.io/images/catalog/18120/20200707_15940847202886_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15940847202886_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15940847202886.jpeg'"><input type="button" onclick="window.open('https://wx2.sinaimg.cn/mw690/c43d77a6ly1gg9igox1r8j20zk0zkdkc.jpg'); return false;" value="Photo Source" id="photoimage76202091911" class="photo-source-style">  </picture></p><p><span style="font-weight: bold;">三明治 #06【生吐司+槐花蛋+西葫芦+羊角蜜+奶酪片】：</span>（1）槐花放沸水里焯烫片刻捞出沥干，鸡蛋打散加点盐调味，加入槐花拌匀，起油锅加热后加入蛋液，翻面煎至两面微黄即可盛出备用；（2）西葫芦切片，用煎鸡蛋的余油煎一煎；（3）羊角蜜（也可用哈密瓜）切片；（4）吐司+槐花蛋+西葫芦片+羊角蜜+奶酪片+吐司，按照这个顺序叠好食材，用保鲜膜裹好，横刀一切即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image76202091911" src="https://images.goodytech.io/images/catalog/18120/20200707_15940847205467_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15940847205467_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15940847205467.jpeg'"><input type="button" onclick="window.open('https://wx4.sinaimg.cn/mw690/c43d77a6ly1gg9igm90gij20zk0zk78r.jpg'); return false;" value="Photo Source" id="photoimage76202091911" class="photo-source-style">  </picture></p><p><span style="font-weight: bold;">三明治 #07【潘达面包+煎双蛋+芝麻菜+芒果+豆瓣酱】：</span>（1）煎鸡蛋，芝麻菜（也可选用苦苣或生菜）洗净备用，芒果切片；（2）吐司+豆瓣酱+芝麻菜+鸡蛋+芒果+吐司，按照这个顺序叠好食材，用保鲜膜裹好，横刀一切即可；（4）不习惯豆瓣酱的可换成自己的沙拉酱或果酱。</p><p><picture><source media="(min-width: 992px)"> <img id="image76202091911" src="https://images.goodytech.io/images/catalog/18120/20200707_15940847207808_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15940847207808_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15940847207808.jpeg'"><input type="button" onclick="window.open('https://wx2.sinaimg.cn/mw690/c43d77a6ly1gg9igpb9p6j20zk0zktck.jpg'); return false;" value="Photo Source" id="photoimage76202091911" class="photo-source-style">  </picture></p><p><span style="font-weight: bold;">三明治 #08【自制吐司+卤牛肉+卷心菜沙拉+煎鸡蛋+苹果片+青酱】：</span>（1）煎个鸡蛋备用，卷心菜+胡萝卜+沙拉酱做成卷心菜沙拉，苹果切片；（2）吐司+青酱+卤牛肉+鸡蛋+卷心菜沙拉+苹果片+吐司，按照这个顺序叠好食材，用保鲜膜裹好，横刀一切即可；（3）卤牛肉也可换成鸡胸肉或虾仁。</p><p><picture><source media="(min-width: 992px)"> <img id="image76202091911" src="https://images.goodytech.io/images/catalog/18120/20200707_15940847209799_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15940847209799_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15940847209799.jpeg'"><input type="button" onclick="window.open('https://wx4.sinaimg.cn/mw690/c43d77a6ly1gg9igpoz2kj20zk0zktcs.jpg'); return false;" value="Photo Source" id="photoimage76202091911" class="photo-source-style">  </picture></p><p><span style="font-weight: bold;">三明治 #09【白吐司+牛奶滑蛋+无油煎午餐肉+黄瓜+腐乳酱】：</span>（1）打蛋拌匀，加入约30克的牛奶拌匀，不粘锅倒入剩下的牛奶用小火加热，倒入鸡蛋液，慢慢用锅铲推炒成大块的样子，注意不要煎老了，煎干牛奶再撒点盐调味即可出锅备用；（2）不粘锅放入午餐肉，小火煎熟；（3）黄瓜切片；（4）吐司+腐乳酱+黄瓜+午餐肉+牛奶滑蛋+吐司，按照这个顺序叠好食材，用保鲜膜裹好，横刀一切即可。</p><p>---------------</p><p><picture><source media="(min-width: 992px)"> <img id="image762020113723" src="https://images.goodytech.io/images/catalog/18120/20200707_15940930218461_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15940930218461_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15940930218461.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=582431465'); return false;" value="Photo Source" id="photoimage762020113723" class="photo-source-style">  </picture><br><br></p><p>无论是谁都怕发胖。不管是想要拥有好看的身材，还是希望能提高身体健康水平，控制体重都是很重要的一件事。虽然长胖的因素有很多，但饮食不规律绝对是大部分人变胖的原因。热量摄入控制固然很重要，但天天清汤寡水煮生菜还没有一滴油也坚持不了多久，倒不如选择好吃不发胖的三明治来吃吧！低卡健康又有饱腹感，让你吃着吃着就瘦了~</p><p>-以上减脂餐图片来自@<a href="https://weibo.com/u/2885832195" target="_blank" style="font-weight: bold;">小桃几姐姐</a>。<br></p><p>-封面照（<a href="https://www.duitang.com/blog/?id=1083833063" target="_blank">左</a>）/（<a href="https://www.duitang.com/blog/?id=927688387" target="_blank">右</a>）取自【<a href="https://www.duitang.com" target="_blank">堆糖</a>】。<br></p><p><a href="https://goodyearn.com/register?editor=1&recruitment_id=18120" target="_blank" style="background-color: white; font-weight: bold;">想要加入GOODY行列赚零花钱？点击【这里】注册！</a><br></p><p><picture><source media="(min-width: 992px)"> <img id="image76202011414" src="https://images.goodytech.io/images/catalog/18120/20200707_15940932601481_mobile.png" alt="https://images.goodytech.io/images/catalog/18120/20200707_15940932601481_mobile.png" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15940932601481.png'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=646766220'); return false;" value="Photo Source" id="photoimage76202011414" class="photo-source-style">  </picture></p>