【健康饮食】9天瘦身挑战 | 减脂膳食这样安排，早午晚三餐低脂低卡又健康，管饱腹还不发胖。

<p>有的人对于一天三餐吃什么毫不烦恼，但对于大多数减肥者来说，一日三餐是让人相当头疼的一个问题。不吃早餐减肥比较快吗？午餐要吃什么？晚餐几点吃比较好？这些都是让很多减肥者感到烦恼的问题。<br></p><p><picture><source media="(min-width: 992px)"> <img id="image762020161548" src="https://images.goodytech.io/images/catalog/18120/20200707_15941097110111_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15941097110111_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15941097110111.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1154439734'); return false;" value="Photo Source" id="photoimage762020161548" class="photo-source-style">    </picture></p><p>其实，减脂餐应该怎么吃才会更快奏效，关键是要看整体，而且成功的钥匙就在于——看你怎么搭配食材。记得一点：减肥的原理就是控制热量摄入小于消耗。在这个基础上，适当并合理地搭配食材，控制每一天的热量摄入，就能让你达到【越吃越瘦】的目标。<br></p><p><picture><source media="(min-width: 992px)"> <img id="image762020161622" src="https://images.goodytech.io/images/catalog/18120/20200707_15941097676351_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15941097676351_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15941097676351.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1154429585'); return false;" value="Photo Source" id="photoimage762020161622" class="photo-source-style">  </picture></p><p>因此，能不能减肥成功主要是取决于你每一天吃了什么，以及吃了多少。如果你还不知道要怎么搭配一整天的早午晚三餐，那就来看看今天的分享吧。<br></p><p>--------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image762020143446" src="https://images.goodytech.io/images/catalog/18120/20200707_15941036721981_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15941036721981_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15941036721981.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1232105111'); return false;" value="Photo Source" id="photoimage762020143446" class="photo-source-style">  </picture></p><p>DAY #01<span style="font-weight: bold;">【早餐：紫薯杂粮米糊+水煮蛋+黄瓜拌木耳+圣女果 / 午餐：清蒸龙利鱼+醋溜白菜+全麦包+脱脂牛奶 / 晚餐：蒸土豆+火龙果+坚果+小苹果+花生红枣豆浆】</span>///清蒸龙利鱼的做法：（1）龙利鱼洗净切段，摆盘，撒胡椒+姜丝、淋上适量料酒；（2）上锅蒸三分钟后倒掉多余水，加入适量料酒+柠檬汁+生抽，再蒸三到四分钟；（3）淋上适量香油，焖一会儿即可出锅。</p><p><picture><source media="(min-width: 992px)"> <img id="image762020143446" src="https://images.goodytech.io/images/catalog/18120/20200707_15941036724612_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15941036724612_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15941036724612.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1232105112'); return false;" value="Photo Source" id="photoimage762020143446" class="photo-source-style">  </picture></p><p>DAY #02<span style="font-weight: bold;">【早餐：紫薯红枣杂粮米糊+小葱香菜+干豆腐+黄瓜+辣椒酱+鸡蛋 / 午餐：香菇油麦菜+煎牛排+番茄意面+脱脂牛奶 / 晚餐：花生核桃豆浆+醋溜白菜+橘子+贝贝南瓜+坚果】</span>///煎牛排的做法：（1）前一晚用料酒+黑胡椒碎+盐腌制牛排，放冰箱里备用；（2）第二天不粘锅刷点橄榄油，放入牛排煎制，可先煎油脂的地方，再每面煎约2分钟，封边；（3）把肉盛出休息5分钟，锅里下黄油，再把牛排下锅煎，用夹子按压肉至稍软，撒上适量盐和黑胡椒调味即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image762020143446" src="https://images.goodytech.io/images/catalog/18120/20200707_15941036726753_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15941036726753_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15941036726753.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1232105113'); return false;" value="Photo Source" id="photoimage762020143446" class="photo-source-style">  </picture></p><p>DAY #03<span style="font-weight: bold;">【早餐：杂豆粥+荷包蛋+芹菜拌豆干+坚果 / 午餐：煎鸡胸肉+番茄炒角瓜+白灼虾+玉米 / 晚餐：地瓜（甘薯）+猕猴桃+圣女果+坚果+脱脂牛奶】</span>///煎鸡胸肉的做法：（1）鸡胸肉处理好后对半切开，双面撒上黑胡椒+盐，腌制10~15分钟；（2）不粘锅烧到最热，放鸡胸肉，煎至一面变色即可翻面；（3）另一面煎至变色再慢煎1分钟；（4）趁热放适量料酒，收干后或筷子可穿透鸡肉即可起锅。</p><p><picture><source media="(min-width: 992px)"> <img id="image762020143446" src="https://images.goodytech.io/images/catalog/18120/20200707_15941036729274_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15941036729274_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15941036729274.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1232105114'); return false;" value="Photo Source" id="photoimage762020143446" class="photo-source-style">  </picture></p><p>DAY #04<span style="font-weight: bold;">【早餐：花生玉米粥+水煮蛋+芹菜拌豆干+橘子+坚果 / 午餐：番茄龙利鱼+菠菜木耳+芹菜豆干+蒸地瓜+胡萝卜/ 晚餐：红枣豆浆+蒸南瓜+苹果+黄瓜】</span>///番茄龙利鱼汤的做法：（1）龙利鱼解冻后擦干水分，切成小块，放适量橄榄油+黑胡椒+姜丝腌制10分钟；（2）番茄切成小块备用；（3）腌制好的鱼肉放沸水中烫熟，捞出备用；（4）锅烧热，加适量油，放入番茄，用中火翻炒让稍微出汁后加适量水，等水开后放入龙利鱼，煮约2分钟，加适量盐调味即可出锅。</p><p><picture><source media="(min-width: 992px)"> <img id="image762020143446" src="https://images.goodytech.io/images/catalog/18120/20200707_15941036731765_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15941036731765_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15941036731765.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1232105115'); return false;" value="Photo Source" id="photoimage762020143446" class="photo-source-style">  </picture></p><p>DAY #05<span style="font-weight: bold;">【早餐：蒸南瓜+蒸紫薯+鸡蛋+猕猴桃+脱脂牛奶 / 午餐：藜麦糙米杂粮米饭+胡萝卜炒角瓜+尖椒炒鸡胸肉+黑豆浆 / 晚餐：水煮菠菜+火龙果+核桃+黑豆浆】</span>///尖椒炒鸡胸肉的做法：（1）鸡胸肉切条或丁后加料酒+生抽+黑胡椒腌制10分钟，尖椒切丝；（2）热锅加适量油，放入尖椒翻炒出香味，加入鸡肉翻炒；（3）中间可加一点料酒，等变色后加适量盐调味，再翻炒片刻即可出锅。</p><p><picture><source media="(min-width: 992px)"> <img id="image762020143446" src="https://images.goodytech.io/images/catalog/18120/20200707_15941036734406_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15941036734406_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15941036734406.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1232105116'); return false;" value="Photo Source" id="photoimage762020143446" class="photo-source-style">  </picture></p><p>DAY #06<span style="font-weight: bold;">【早餐：鸡蛋羹+菠菜+圣女果+紫薯+脱脂牛奶 / 午餐：煎牛排+炒杂蔬+红豆杂粮米饭+冬瓜虾米汤 / 晚餐：烤鸡胸肉+玉米+白菜炖豆腐+苹果+坚果】</span>///冬瓜虾米汤的做法：（1）冬瓜洗净后切成块，虾米洗净沥干备用；（2）起油锅，放入冬瓜翻炒片刻，放虾米，加适量清水；（3）水煮开后，加适量盐调味再焖一会儿即可出锅。</p><p><picture><source media="(min-width: 992px)"> <img id="image762020143446" src="https://images.goodytech.io/images/catalog/18120/20200707_15941036736507_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15941036736507_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15941036736507.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1232105118'); return false;" value="Photo Source" id="photoimage762020143446" class="photo-source-style">  </picture></p><p>DAY #07<span style="font-weight: bold;">【早餐：蒸南瓜+黑玉米+猕猴桃+脱脂牛奶 / 午餐：煎牛排+西兰花+番茄意面+海带豆腐汤 / 晚餐：牡蛎汤+干豆腐+小葱+核桃+橘子】</span>///海带豆腐汤的做法：（1）豆腐切小块，海带和虾米先浸泡10分钟后捞出沥干，海带切小块；（2）豆腐下油锅，煎至微金黄色时倒入适量清水，待清水煮沸后，倒进海带和虾米一起煮；（3）炖煮一会儿后，加适量盐调味即可出锅。</p><p><picture><source media="(min-width: 992px)"> <img id="image762020143446" src="https://images.goodytech.io/images/catalog/18120/20200707_15941036738758_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15941036738758_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15941036738758.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1232105119'); return false;" value="Photo Source" id="photoimage762020143446" class="photo-source-style">  </picture></p><p>DAY #08<span style="font-weight: bold;">【早餐：蒸南瓜+玉米+蒸胡萝卜+苹果+鸡蛋+脱脂牛奶 / 午餐：清蒸鳕鱼+炒杂蔬+全麦包+五谷豆浆 / 晚餐：五谷豆浆+番茄】</span>///清蒸鳕鱼的做法：（1）鳕鱼片化冻后，洗净沥水后，上蒸锅蒸约10分钟取出，去掉汤汁；（2）在鱼片上浇上酱油，撒上葱丝+姜丝+红椒丝；（3）淋上适量滚油，用香菜叶点缀。</p><p><picture><source media="(min-width: 992px)"> <img id="image762020143446" src="https://images.goodytech.io/images/catalog/18120/20200707_15941036740979_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15941036740979_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15941036740979.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1232105120'); return false;" value="Photo Source" id="photoimage762020143446" class="photo-source-style">  </picture></p><p>DAY #09<span style="font-weight: bold;">【早餐：脱脂牛奶+贝贝南瓜+圣女果+西兰花拌木耳+鸡蛋+坚果 / 午餐：番茄冬瓜汤+青菜炒大虾+黑米糙米饭+尖椒干豆腐 / 晚餐：无糖酸奶+白灼生菜+香菇炒魔芋丝+橘子】</span>///青菜炒大虾的做法：（1）虾洗净再去掉虾线并沥干水分，姜葱切片，青菜洗净切段；（2）起锅放适量油，放入姜葱炒香后倒入大虾，炒至虾变色后，倒入酱油；（3）倒入青菜，翻炒片刻后加适量盐调味即可出锅。</p><p>---------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image76202016151" src="https://images.goodytech.io/images/catalog/18120/20200707_15941096955141_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15941096955141_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15941096955141.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1154477433'); return false;" value="Photo Source" id="photoimage76202016151" class="photo-source-style">  </picture><br><br></p><p>真心减肥的朋友，千万不要节食。要记得健康的饮食原则是通用的，每天三餐都要保持膳食营养的平衡，并且要有饱腹感，才能更好地降低你去摄入垃圾食物的几率。总之一句话：不要单一化饮食，反而应该保证蛋白质、维生素、矿物质和膳食纤维等营养的摄入，才能让你的减肥计划更快收获效果。</p><p>-以上减脂餐图片来自@<a href="https://www.duitang.com/" target="_blank">堆糖</a>。<br></p><p>-封面照（<a href="https://www.duitang.com/blog/?id=1154429585" target="_blank">左</a>）/（<a href="https://www.duitang.com/blog/?id=1154439734" target="_blank">中</a>）/（<a href="https://www.duitang.com/blog/?id=1154446028" 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="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="image762020161438" src="https://images.goodytech.io/images/catalog/18120/20200707_15941096222811_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200707_15941096222811_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200707_15941096222811.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1154446028'); return false;" value="Photo Source" id="photoimage762020161438" class="photo-source-style">  </picture><br></p>