【健康饮食】七日瘦身食谱：一日三餐这样吃，连续一周低卡低脂营养够，7天瘦7斤不是梦。

<p>听说你最近买了一件小一码的漂亮衣服想要秀性感身材却发现挤不进去？亲爱的，你需要这一份【七日瘦身食谱】！很多人由于前阵子“被迫宅在家”而开启了“吃喝睡+追剧玩手机”的日常模式而被脂肪悄悄赖上了，体重莫名增加了不少，导致衣柜里的漂亮衣服都穿不上。如果你也是其中一份子，那就要快点启动【瘦身计划】啦。</p><p><picture><source media="(min-width: 992px)"> <img id="image1362020101354" src="https://images.goodytech.io/images/catalog/18120/20200713_15946049296591_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946049296591_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946049296591.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/Jtm1hyu'); return false;" value="Photo Source" id="photoimage1362020101354" class="photo-source-style">  </picture></p><p><a href="https://s.click.taobao.com/Jtm1hyu" target="_blank" style="background-color: white;">（点此查看上图）</a><br></p><p>为了让自己尽快进入减肥状态，可以让体重降低的减肥餐计划是很有必要存在的。就算暂时没时间去健身房，可以控制日常热量摄入的饮食模式也能很好地帮我们达到瘦身效果。</p><p><picture><source media="(min-width: 992px)"> <img id="image1362020101236" src="https://images.goodytech.io/images/catalog/18120/20200713_15946047444093_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946047444093_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946047444093.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/Vah1hyu'); return false;" value="Photo Source" id="photoimage1362020101236" class="photo-source-style">  </picture></p><p><a href="https://s.click.taobao.com/Vah1hyu" target="_blank" style="background-color: white;">（点此查看上图）</a><br></p><p>不要再为体重一路飙升找借口啦，将每一天的早午晚三餐安排好，秉持低卡低脂但营养够的原则来进行【七日瘦身计划】，你就会看到体重日渐下降，让你一周瘦7斤不是梦！</p><p>------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image136202091541" src="https://images.goodytech.io/images/catalog/18120/20200713_15946022929141_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946022929141_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946022929141.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1233398600'); return false;" value="Photo Source" id="photoimage136202091541" class="photo-source-style">  </picture></p><p>DAY #01【早餐：蒸紫薯+白煮蛋+豆浆】& 【午餐：黑米饭+西兰花炒虾仁+水煮青菜】& 【晚餐：玉米+凉拌菠菜】------<span style="font-weight: bold;">西兰花炒虾仁的做法：</span>（1）西兰花洗净掰成小朵，沸水入锅焯水1分钟左右捞出浸泡在冷水中，待用；（2）新鲜虾去壳去头去虾线洗净后加料酒+盐腌制片刻，姜蒜切好备用；（3）锅里热油，小火下姜蒜爆香，加入虾仁转大火翻炒2分钟至虾仁变色；（4）倒入西兰花大火翻炒2分钟，加适量盐调味即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image136202091541" src="https://images.goodytech.io/images/catalog/18120/20200713_15946022932152_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946022932152_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946022932152.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1233398601'); return false;" value="Photo Source" id="photoimage136202091541" class="photo-source-style">  </picture></p><p>DAY #02【早餐：蒸红薯（番薯）+白煮蛋+ 无糖豆浆】& 【午餐： 玉米+煎鸡胸肉+炒时蔬】& 【晚餐：蒸土豆+芹菜炒豆干】------<span style="font-weight: bold;">无油煎鸡胸肉的做法：</span>（1）鸡胸肉用盐+料酒+生抽+黑胡椒腌制20分钟；（2）不粘锅热锅后，仿佛鸡胸肉片，煎至两面微微焦黄，也可加一点水来煎，注意水不要没过鸡肉；（3）水快干时翻面煎，撒适量孜然粉或黑胡椒，水干后出锅即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image136202091541" src="https://images.goodytech.io/images/catalog/18120/20200713_15946022934883_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946022934883_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946022934883.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1233398602'); return false;" value="Photo Source" id="photoimage136202091541" class="photo-source-style">  </picture></p><p><picture>DAY #03【早餐：玉米+白煮蛋+无糖豆浆】& 【午餐：意面+酱牛肉】& 【晚餐：蒸紫薯+杏鲍菇炒瘦肉+凉拌黄瓜】------<span style="font-weight: bold;">杏鲍菇炒瘦肉的做法：</span>（1）杏鲍菇洗净切片，生姜切片，大葱切段；（2）瘦肉切片加盐+料酒+少许水+生粉抓匀，腌制30分钟；（3）锅中倒入油烧热，倒入瘦肉翻炒，倒入葱段和姜片继续翻炒；（4）待肉片约七成熟时，倒入杏鲍菇一起翻炒片刻，加适量盐调味即可。</picture></p><p><picture><source media="(min-width: 992px)"> <img id="image136202091942" src="https://images.goodytech.io/images/catalog/18120/20200713_15946029586451_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946029586451_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946029586451.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1233398603'); return false;" value="Photo Source" id="photoimage136202091942" class="photo-source-style">  </picture></p><p>DAY #04【早餐：蒸紫薯+白煮蛋+低脂牛奶/无糖豆浆】& 【午餐：蒸/烤土豆+莴笋炒瘦肉+蒸虾】& 【 晚餐：小南瓜+炒菜心】------<span style="font-weight: bold;">莴笋炒瘦肉的做法：</span>（1）莴笋洗净切片，瘦肉切片或切丝，葱姜蒜切丝；（2）瘦肉加适量料酒、生抽和淀粉抓匀，腌制10分钟；（3）热锅上油，放姜葱蒜爆香，倒入肉片翻炒至七成熟盛出备用；（4）锅里余油，放入莴笋片，翻炒2分钟（可加少许热水一起炒），倒入炒过的瘦肉继续翻炒，加适量盐和生抽调味，翻炒入味即可出锅。</p><p><picture><source media="(min-width: 992px)"> <img id="image136202091942" src="https://images.goodytech.io/images/catalog/18120/20200713_15946029589632_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946029589632_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946029589632.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1233398604'); return false;" value="Photo Source" id="photoimage136202091942" class="photo-source-style">  </picture></p><p><picture>DAY #05【早餐：小南瓜+白煮蛋+低脂牛奶/无糖豆浆】& 【午餐：蒸土豆+去皮鸡腿+炒时蔬】& 【晚餐：紫薯+清炒西兰花】------<span style="font-weight: bold;">去皮鸡腿的做法：</span>（1）鸡腿去皮，并去除表面可见的油脂；（2）先把鸡腿放水里煮一遍，让浮沫和油脂出来，把水倒掉，鸡腿洗净后重新换清水上锅煮；（3）加香料（香叶+桂皮+八角+辣椒干或花椒）和料酒+老抽+盐+胡椒粉，盖上盖子用大火烧开后，转小火煮约15~20分钟；（4）用筷子插入鸡腿测试熟不熟，没有血水渗出即可关火，开盖静置一会儿让鸡腿入味。【懒星人可以直接用香料包来煮】</picture></p><p><picture><source media="(min-width: 992px)"> <img id="image136202094420" src="https://images.goodytech.io/images/catalog/18120/20200713_15946031884241_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946031884241_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946031884241.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1233398605'); return false;" value="Photo Source" id="photoimage136202094420" class="photo-source-style">  </picture></p><p>DAY #06【早餐：玉米+白煮蛋+低脂牛奶/无糖豆浆 】& 【 午餐：小南瓜+酱牛肉+蚝油生菜 】& 【晚餐：蒸红薯（番薯）+炒豆芽】------<span style="font-weight: bold;">酱牛肉的做法：</span>（1）牛腱洗净，放入冷水里泡3~4小时，泡除部分血水后捞起再沥干；（2）加入生抽没过肉（或少一点也可以），盖上保鲜膜，放入冰箱过夜冷藏；（3）第二天取出后加入足量冷水，高于肉4cm左右，开火煮开，撇去浮沫；（4）加入酱油、生姜、卤料（八角+桂皮+花椒+香叶）、冰糖继续煮，冰糖可帮助提色；（5）转小火炖2小时，期间注意看看水分有无变少，如果水太少需要加入适量热水；（6）小火炖2小时后用筷子戳一下，能戳穿说明已经煮得差不多了；（7）关火，待冷却后沥干牛肉，可放入冰箱等微硬后取出来切成薄片。</p><p><picture><source media="(min-width: 992px)"> <img id="image136202091541" src="https://images.goodytech.io/images/catalog/18120/20200713_15946022945207_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946022945207_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946022945207.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1233398606'); return false;" value="Photo Source" id="photoimage136202091541" class="photo-source-style">  </picture></p><p>DAY #07【早餐：玉米+白煮蛋+低脂牛奶/自制酸奶 】& 【午餐：小南瓜+蒸虾+凉拌海带】 &【 晚餐：蒸土豆+清炒莴笋丝】------<span style="font-weight: bold;">蒸虾的做法：</span>（1）鲜虾用盐水洗净，放入碟中；（2）铺上葱花和姜片，加适量料酒；（3）锅中放水，隔水蒸5~7分钟即可。</p><p>------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image136202094827" src="https://images.goodytech.io/images/catalog/18120/20200713_15946047437661_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946047437661_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946047437661.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/GPQphyu'); return false;" value="Photo Source" id="photoimage136202094827" class="photo-source-style">  </picture></p><p><span style="font-weight: bold;"><a href="https://s.click.taobao.com/GPQphyu" target="_blank" style="background-color: white;">（点此查看上图）</a><br></span></p><p>摸摸腰间的赘肉，低头想想：“嗯，我是真的需要减减肥了！” 当你也这样想的时候，就不要再犹豫啦。现在就开启你的【七日瘦身计划】，按照减肥食谱规律进食，一周后你就能瘦下去！</p><p>-以上减脂餐来自@<a href="https://www.duitang.com/" target="_blank">堆糖</a>。</p><p>-封面照（<a href="https://s.click.taobao.com/GPQphyu" target="_blank">左</a>）/（<a href="https://s.click.taobao.com/Jtm1hyu" target="_blank">右</a>）取自【<a href="https://s.click.taobao.com/853jhyu" target="_blank" style="font-weight: bold;">超会购</a>】。<br></p><p><a href="https://goodyearn.com/register?editor=1&recruitment_id=18120" target="_blank" style="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="image136202094810" src="https://images.goodytech.io/images/catalog/18120/20200713_15946047440832_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946047440832_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946047440832.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/27c1hyu'); return false;" value="Photo Source" id="photoimage136202094810" class="photo-source-style">  </picture></p><p><a href="https://s.click.taobao.com/27c1hyu" target="_blank" style="background-color: white; font-weight: bold;">（点此查看上图）</a></p>