【健康饮食】9天不重样【减脂早餐】：低卡饱腹不囤肉，开启一整天的瘦身战斗力。【早餐吃得好，减肥瘦得快】

<p>老话说：“一日之计在于晨”，所以对于减肥人士或健身达人来说，可以提升一整天瘦身战斗力的营养早餐是每一天必不可少的开始。<br></p><p><picture><source media="(min-width: 992px)"> <img id="image126202081519" src="https://images.goodytech.io/images/catalog/18120/20200712_15945127776154.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200712_15945127776154_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200712_15945127776154.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=652356090'); return false;" value="Photo Source" id="photoimage126202081519" class="photo-source-style">  </picture></p><p>想要减肥效果持久的姐妹们要记得，减脂期间三餐要照常吃，不要过度节食，关键是要改变不健康或不规律的饮食模式。想要通过饮食管理来减肥，就要知道“人的基础代谢的热量是有限的”，我们在有限的热量里吃饱吃好，养成良好的饮食习惯，自然就能循序渐进地降低体脂率。</p><p><picture><source media="(min-width: 992px)"> <img id="image126202081442" src="https://images.goodytech.io/images/catalog/18120/20200712_15945128485801.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200712_15945128485801_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200712_15945128485801.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=652356192'); return false;" value="Photo Source" id="photoimage126202081442" class="photo-source-style">  </picture></p><p><picture>一天之中，早餐最重要，把早餐吃好了，自然就不容易发胖。千万不要为了减肥不吃早餐，毕竟经过一个晚上的消耗，我们的身体确实急需补充新的能量来面对新的一天，才能更有精力和精神去应付工作和代谢。今天就来分享几款元气早餐，让你的减脂餐计划更多样化，每天吃着美味早餐来变瘦。</picture></p><p>--------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image126202081544" src="https://images.goodytech.io/images/catalog/18120/20200712_15945122922351_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200712_15945122922351_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200712_15945122922351.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/c43d77a6ly1ggnft67ho2j20qp0px786.jpg'); return false;" value="Photo Source" id="photoimage126202081544" class="photo-source-style">  </picture></p><p><span style="font-weight: bold;">早餐#01</span>【意式夏巴塔Ciabatta（一种意大利面包）+小黄瓜+西兰花+小番茄+煎蛋+黑咖啡】-----做法：（1）煎一个鸡蛋，把黄瓜削成薄片；（2）西兰花掰成小朵，放入加了一点盐的清水里浸泡几分钟后，起锅煮开水，沸水加几滴橄榄油和一点盐，放入西兰花焯烫2分钟后盛出装盘，撒适量海盐或蘸自己喜欢的调料酱来吃；（3）在夏巴塔（或小面包）切开，夹入黄瓜片和煎蛋；（4）搭配小番茄和黑咖啡食用。</p><p><picture><source media="(min-width: 992px)"> <img id="image126202081544" src="https://images.goodytech.io/images/catalog/18120/20200712_15945122925192_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200712_15945122925192_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200712_15945122925192.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/c43d77a6ly1ggnft6ga5wj20qo0px422.jpg'); return false;" value="Photo Source" id="photoimage126202081544" class="photo-source-style">  </picture></p><p><span style="font-weight: bold;">早餐#02</span>【日式红豆包+炒蛋+蓝莓+胡萝卜苹果泥】-----胡萝卜苹果泥的做法：（1）把胡萝卜和苹果去皮，切成小块；（2）入锅隔水蒸熟后，用搅拌机打碎；（3）喜欢生吃的可以直接放搅拌机搅碎拌匀。</p><p><picture><source media="(min-width: 992px)"> <img id="image126202081544" src="https://images.goodytech.io/images/catalog/18120/20200712_15945122927783_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200712_15945122927783_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200712_15945122927783.jpeg'"><input type="button" onclick="window.open('https://wx3.sinaimg.cn/mw690/c43d77a6ly1ggnft6oqxuj20qo0pxq7d.jpg'); return false;" value="Photo Source" id="photoimage126202081544" class="photo-source-style">  </picture></p><p><span style="font-weight: bold;">早餐#03</span>【碱水结Pretzel（德国面包）+西兰花+黑木耳+玉米】-----做法：（1）黑木耳泡软，起锅煮开水，放沸水里烫熟；（2）西兰花掰成小朵，放入加了一点盐的清水里浸泡几分钟后，起锅煮开水，沸水加几滴橄榄油和一点盐，放入西兰花焯烫2分钟后盛出装盘，撒适量海盐或蘸自己喜欢的调料酱来吃；（3）玉米蒸熟剖成粒或直接用罐头玉米粒；（4）搭配pretzel一起食用。<br><picture><source media="(min-width: 992px)"> <img id="image126202081544" src="https://images.goodytech.io/images/catalog/18120/20200712_15945122932945_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200712_15945122932945_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200712_15945122932945.jpeg'"><input type="button" onclick="window.open('https://wx4.sinaimg.cn/mw690/c43d77a6ly1ggnft5ybwaj20qo0pyq7u.jpg'); return false;" value="Photo Source" id="photoimage126202081544" class="photo-source-style">  </picture></p><p><span style="font-weight: bold;">早餐#04</span>【全麦面包+生菜+番茄+煎蛋】-----做法：（1）煎一个鸡蛋；（2）番茄切片，生菜洗净撕成小片；（3）准备一片全麦片包，抹适量千岛沙拉酱或自制沙拉酱，铺上生菜、番茄片和煎蛋，撒上适量海盐和黑芝麻。<br><picture><source media="(min-width: 992px)"> <img id="image126202081544" src="https://images.goodytech.io/images/catalog/18120/20200712_15945122935156_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200712_15945122935156_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200712_15945122935156.jpeg'"><input type="button" onclick="window.open('https://wx3.sinaimg.cn/mw690/c43d77a6ly1ggnft7bgcaj20qp0pxjvz.jpg'); return false;" value="Photo Source" id="photoimage126202081544" class="photo-source-style">  </picture></p><p><span style="font-weight: bold;">早餐#05</span>【枫糖桑葚芝士包+橙子+草莓】-----枫糖桑葚芝士包的做法：（1）冷藏酵种（220g高筋面粉+140g牛奶+3g高耐糖酵母+3g海盐+6g奶粉）混合均匀后盖上保鲜膜，放入入冰箱冷藏发酵约17小时后取出，切块和主面团材料（95g高筋面粉+10g奶粉+2g高耐糖酵母+50g枫糖浆+10g砂糖+25g+鸡蛋+3g海盐+80g桑葚酱）混合揉成团；（2）面团揉打光滑后加桑葚碎和黄油，揉到薄膜扩展阶段后整圆，盖上保鲜膜静置15分钟；（3）将静置松弛好的面团分割成20g~30g一个的面团，滚圆排入烤盘中，盖上保鲜膜室温发酵；（4）室温发酵至原来的1倍大；（5）表面刷蛋液，烤箱预热170°，烘烤15分钟即可，10分钟左右注意留意面包上方颜色，或加盖锡纸避免烤焦；（6）多人份的芝士包，可以和多人共享；（7）懒得自制面包的时候，我会换成简单易做的全麦吐司三明治来当早餐。</p><p><picture><source media="(min-width: 992px)"> <img id="image126202081544" src="https://images.goodytech.io/images/catalog/18120/20200712_15945122937627_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200712_15945122937627_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200712_15945122937627.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/c43d77a6ly1ggnft7mtb0j20qo0py41q.jpg'); return false;" value="Photo Source" id="photoimage126202081544" class="photo-source-style">  </picture></p><p><span style="font-weight: bold;">早餐#06</span>【综合燕麦片+青芒+蓝莓+草莓+黑咖啡】-----做法：（1）青芒洗净切小块，草莓洗净切片，蓝莓洗净；（2）燕麦片加适量开水冲泡5分钟，倒入低脂牛奶和坚果碎拌匀；（3）加入水果一起吃；（4）建议减脂期选择钢切燕麦粒（steel-cut oats）食用，燕麦粒一般需煮约20分钟，或者前一晚把燕麦粒加三倍开水煮1分钟，关火放过夜，第二天早上再煮5~10分钟即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image126202081544" src="https://images.goodytech.io/images/catalog/18120/20200712_15945122939578.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200712_15945122939578_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200712_15945122939578.jpeg'"><input type="button" onclick="window.open('https://wx4.sinaimg.cn/mw690/c43d77a6ly1ggnft7yy97j20qo0pxaeo.jpg'); return false;" value="Photo Source" id="photoimage126202081544" class="photo-source-style">  </picture></p><p><span style="font-weight: bold;">早餐#07</span>【综合燕麦片+草莓+橙子+水煮蛋】-----做法：（1）水煮一个鸡蛋，切片；（2）橙子剖皮，草莓洗净切片；（3）冲泡或煮一杯燕麦片【参考早餐#06的做法】，铺上水果和水煮蛋一起食用。</p><p><picture><source media="(min-width: 992px)"> <img id="image126202081544" src="https://images.goodytech.io/images/catalog/18120/20200712_15945122942559_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200712_15945122942559_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200712_15945122942559.jpeg'"><input type="button" onclick="window.open('https://wx3.sinaimg.cn/mw690/c43d77a6ly1ggnft8k8yyj20qo0pxtdp.jpg'); return false;" value="Photo Source" id="photoimage126202081544" class="photo-source-style">  </picture></p><p><picture><span style="font-weight: bold;">早餐#08</span>【蒜香小法棍+黑豆苗+西兰花+番茄+煎蛋+生菜+黑咖啡】-----做法：（1）煎一个鸡蛋；（2）番茄切片，生菜洗净撕小片；（3）西兰花掰成小朵，黑豆苗去根，放入加了一点盐的清水里浸泡几分钟后，起锅煮开水，沸水加几滴橄榄油和一点盐，放入西兰花和黑豆苗焯烫2分钟后盛出备用；（4）蒜香小法棍切开，夹入食材一起食用，也可淋上喜欢的沙拉酱来吃。</picture></p><p><picture><source media="(min-width: 992px)"> <img id="image126202082344" src="https://images.goodytech.io/images/catalog/18120/20200712_15945130790441.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200712_15945130790441_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200712_15945130790441.jpeg'"><input type="button" onclick="window.open('https://wx3.sinaimg.cn/mw690/c43d77a6ly1ggnft70rjyj20qp0py434.jpg'); return false;" value="Photo Source" id="photoimage126202082344" class="photo-source-style">  </picture></p><p><span style="font-weight: bold;">早餐#09</span>【芝麻贝果+包菜+溏心蛋+午餐肉】-----日式溏心蛋的做法：（1）鸡蛋放入冷水，水要没过鸡蛋，放入一点盐，盖上盖子，开大火让水滚开；（2）煮的过程中稍微搅动，搅动后再盖上盖子等水煮沸；（3）水沸腾后，揭开盖子，将计时器设定为4分20秒，开始计时；（4）不要盖盖子，将火调成小火，锅里的水保持在微微滚烫的状态即可；（5）时间到了就捞出鸡蛋过冰水，稍微搅拌让它急速降温；（6）将溏心蛋酱汁【酱油+味淋+砂糖+清酒】和适量清水倒入锅中，煮开搅拌均匀后盛出放凉；（7）将煮好的鸡蛋剖壳泡进酱汁里，用保鲜膜包起来，冷藏一晚即可。【懒星人小仙女不想折腾的话，可以直接用白煮蛋代替。】</p><p>--------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image126202081345" src="https://images.goodytech.io/images/catalog/18120/20200712_15945127768682_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200712_15945127768682_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200712_15945127768682.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=652359973'); return false;" value="Photo Source" id="photoimage126202081345" class="photo-source-style">  </picture></p><p>想要健康减肥就不能盲目跟风，也不要轻易节食。在饮食上，我们可以适当减少碳水化合物、脂肪、蛋白质的摄入，有目的性地去搭配食材，并且选择合理的烹饪方式，让减脂餐营养均衡又低卡低脂，才能减肥不反弹，吃出你想要的瘦身效果。</p><p>-以上减脂餐来自@<a href="https://weibo.com/u/3841032906" target="_blank" style="font-weight: bold;">是大果粒啊</a>。</p><p>-封面照（<a href="https://www.duitang.com/blog/?id=652356192" target="_blank">左</a>）/（<a href="https://www.duitang.com/blog/?id=652359973" target="_blank">右</a>）取自【<a href="https://www.duitang.com" target="_blank" style="font-weight: bold;">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>