【健康饮食】减肥不节食，9款【减脂午餐】这样吃，低卡低脂营养够，轻松吃出瘦身效果。

<p>“好身材是吃出来的！” 我们都知道想要吃出好身材，就必须要有点技巧。掌握合理有效的饮食管理模式，严格管控每一天的热量摄入，一般上就能循序渐进地瘦下去。不过，一定要记得减肥不等于饿肚子，节食未必能保持长期有效的瘦身效果，反而会影响身体健康。<br></p><p><picture><source media="(min-width: 992px)"> <img id="image1162020134716" src="https://images.goodytech.io/images/catalog/18120/20200711_15944458546861.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200711_15944458546861_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200711_15944458546861.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/d4dXlyu'); return false;" value="Photo Source" id="photoimage1162020134716" class="photo-source-style">  </picture></p><p><a href="https://s.click.taobao.com/d4dXlyu" target="_blank" style="font-weight: bold;">（点此查看上图）</a></p><p>想要通过饮食管理来达到减肥效果的话，我们就要从三个原则入手。首先，计算身体每一天的基础代谢值，和总代谢值，让热量摄入不低于身体的基础代谢，同时不高于身体总代谢水平。换句话来说，一个人的基础代谢值在1200~1500大卡左右，总代谢值在1800~2200大卡左右，那么热量摄入可以低于身体总代谢的300~400大卡，以此达到满足身体基础代谢所需的热量，同时也能让身体出现一定的热量缺口，自然而然可以达到循序渐进有效的瘦身效果。</p><p><picture><source media="(min-width: 992px)"> <img id="image116202020503" src="https://images.goodytech.io/images/catalog/18120/20200711_15944717436151_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200711_15944717436151_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200711_15944717436151.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/iXobkyu'); return false;" value="Photo Source" id="photoimage116202020503" class="photo-source-style">  </picture></p><p><a href="https://s.click.taobao.com/iXobkyu" target="_blank" style="background-color: white; font-weight: bold;">（点此查看上图）</a><br></p><p>第二，我们要合理搭配饮食，记得碳水、蛋白、脂肪是身体必不可少的三大营养元素，而且还需要各种维生素、矿物质和膳食纤维来提供代谢运转动力。换句话说，饮食搭配要尽量多样化，才能让身体吸收到多样化的营养，提高身体的代谢能力。</p><p><picture><source media="(min-width: 992px)"> <img id="image1162020211213" src="https://images.goodytech.io/images/catalog/18120/20200711_15944730559191_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200711_15944730559191_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200711_15944730559191.jpeg'"></picture><br><br></p><p><a href="https://s.click.taobao.com/N8Kbkyu" target="_blank" style="font-weight: bold;">（点此查看上图）</a></p><p>第三，则是要选择健康的烹饪方法来提高饮食的质量。简单来说，蒸煮炖或烤是比较好的烹饪方法，同时避免煎炸类的做法，如果真的要煎炸，也最好是选择无油的做法，才不会增加身体的负担。</p><p><picture><source media="(min-width: 992px)"> <img id="image11620202153" src="https://images.goodytech.io/images/catalog/18120/20200711_15944465236331_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200711_15944465236331_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200711_15944465236331.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/N8Kbkyu'); return false;" value="Photo Source" id="photoimage11620202153" class="photo-source-style">  </picture></p><p><a href="https://s.click.taobao.com/N8Kbkyu" target="_blank" style="font-weight: bold;">（点此查看上图）</a><br></p><p>话说回来，减脂餐吃着吃着就不晓得要吃什么了？没关系，现在就来分享9款很适合作为午餐或晚餐的减脂餐，让你的减肥计划能够早日“享瘦”成功。</p><p>----------------<br></p><p><picture><source media="(min-width: 992px)"> <img id="image116202013946" src="https://images.goodytech.io/images/catalog/18120/20200710_15943731460811_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200710_15943731460811_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200710_15943731460811.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/c43d77a6ly1ggjx7m77rtj20zk0qodl4.jpg'); return false;" value="Photo Source" id="photoimage116202013946" class="photo-source-style">  </picture></p><p>减脂餐#01<span style="font-weight: bold;">【荷兰豆炒虾仁+蒸紫薯+白煮蛋】</span>-----荷兰豆炒虾仁的做法：（1）虾去壳清泥线后洗净，用生抽+盐+料酒腌制10分钟；（2）荷兰豆洗净去茎，斜对切，沸水放两滴油焯烫片刻捞起沥干；（3）姜切丝，蒜切片；（4）热锅烧油，放虾仁稍微炒一炒再盛出待用；（5）用余油放入姜蒜爆香，倒入荷兰豆翻炒，加少许盐调味，加适量清水或刚才焯烫荷兰豆的水，再倒入虾仁翻炒至收汁即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image116202013946" src="https://images.goodytech.io/images/catalog/18120/20200710_15943731462702_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200710_15943731462702_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200710_15943731462702.jpeg'"><input type="button" onclick="window.open('https://wx2.sinaimg.cn/mw690/c43d77a6ly1ggjx7nub7jj20zk0qo0xv.jpg'); return false;" value="Photo Source" id="photoimage116202013946" class="photo-source-style">  </picture></p><p>减脂餐#02<span style="font-weight: bold;">【鸡腿+蒸南瓜+水煮金针菇+水煮生菜】</span>-----蒸鸡腿的做法：（1）鸡腿洗净后，在鸡腿上剖开一刀；（2）用盐+料酒/黄酒+生抽+香油+孜然粉+姜+蒜+辣椒粉抓匀，腌制20分钟以上；（3）将腌制好的鸡腿放入高压锅，上汽后蒸10分钟即可；（4）如果是用蒸锅蒸，一般要蒸大约25分钟。</p><p><picture><source media="(min-width: 992px)"> <img id="image116202013946" src="https://images.goodytech.io/images/catalog/18120/20200710_15943731464663_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200710_15943731464663_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200710_15943731464663.jpeg'"><input type="button" onclick="window.open('https://wx3.sinaimg.cn/mw690/c43d77a6ly1ggjx7od0tjj20zk0qowkq.jpg'); return false;" value="Photo Source" id="photoimage116202013946" class="photo-source-style">  </picture></p><p>减脂餐#03<span style="font-weight: bold;">【烤金针菇+烤西兰花+烤牛肉+南瓜燕麦饼】</span>-----烤金针菇+烤西兰花+烤牛肉的做法：（1）把橄榄油+酱油+料酒+葱花+白糖+芡粉混合在一起，把切好的牛肉放入其中搅拌，腌制半小时备用；（2）西兰花洗净、切小块、控干水分；（3）金针菇洗干净，去除尾端；（4）烤箱180到200度预热三分钟，把腌制好的牛肉放到烤盘中，撒上黑胡椒粉和孜然粉；（5）同时摆入西兰花和金针菇；（6）放入烤箱。先用200度的温度烤10分钟；（7）取出来把牛肉翻面，再把溢出的牛肉汁往金针菇和西兰花的方向倾斜使其沾到牛肉汁；（8）再放入烤箱，180度，烤5分钟即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image116202013946" src="https://images.goodytech.io/images/catalog/18120/20200710_15943731466114_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200710_15943731466114_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200710_15943731466114.jpeg'"><input type="button" onclick="window.open('https://wx2.sinaimg.cn/mw690/c43d77a6ly1ggjx7p0zksj20zk0qf0zg.jpg'); return false;" value="Photo Source" id="photoimage116202013946" class="photo-source-style">  </picture></p><p>减脂餐#04<span style="font-weight: bold;">【荞麦面+菠菜+煎鸡蛋+鸡丝+金针菇+胡萝卜】</span>-----做法：（1）煎一个鸡蛋；（2）鸡胸肉洗净冷水下锅，加花椒和八角煮熟捞起（别煮太久），手撕成大小均匀的鸡丝；（3）用煮过鸡胸肉的沸水把菠菜、金针菇和胡萝卜焯烫片刻捞起备用；（4）面条下锅煮熟后捞出，浸入凉水中，冷却后捞出，倒入调味酱（酱油+醋+适量开水））拌匀，配上其他食材一起食用。</p><p><picture><source media="(min-width: 992px)"> <img id="image116202013946" src="https://images.goodytech.io/images/catalog/18120/20200710_15943731467845_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200710_15943731467845_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200710_15943731467845.jpeg'"><input type="button" onclick="window.open('https://wx3.sinaimg.cn/mw690/c43d77a6ly1ggjx7priimj20zk0qowjk.jpg'); return false;" value="Photo Source" id="photoimage116202013946" class="photo-source-style">  </picture></p><p>减脂餐#05<span style="font-weight: bold;">【牛肉红薯番茄三明治+白煮蛋】</span>-----蔬菜三明治的做法：（1）准备酱牛肉片、红薯、番茄和生菜；（2）红薯蒸熟后烤熟后捣成泥；（3）生菜-番茄片-酱牛肉片-红薯泥-生菜，按照这个顺序或随自己的喜好叠好食材，用保鲜膜裹好，吃之前对半切开即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image116202013946" src="https://images.goodytech.io/images/catalog/18120/20200710_15943731469326_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200710_15943731469326_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200710_15943731469326.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/c43d77a6ly1ggjx7qdpjyj20zk0qogr1.jpg'); return false;" value="Photo Source" id="photoimage116202013946" class="photo-source-style">  </picture></p><p>减脂餐#06<span style="font-weight: bold;">【蒸红薯+水煮鸡胸肉+水煮金针菇+菠菜+白煮蛋】</span>-----水煮鸡胸肉的做法：（1）冰鲜鸡胸泡水解冻后，换水泡约15分钟；（2）倒掉水，放入姜片腌15分钟，腌好后取出，用水冲洗片刻；（3）鸡胸肉冷水下锅，加入刚才的姜片，大火煮3分钟，翻面再煮3分钟；（4）水煮开后撒适量胡椒粉，转小火焖8分钟即可出锅；（5）吃的时候可蘸酱油或自制蘸水（辣椒+蒜蓉+盐）。</p><p><picture><source media="(min-width: 992px)"> <img id="image116202013946" src="https://images.goodytech.io/images/catalog/18120/20200710_15943731470647_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200710_15943731470647_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200710_15943731470647.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/c43d77a6ly1ggjx7qs800j20zk0qoted.jpg'); return false;" value="Photo Source" id="photoimage116202013946" class="photo-source-style">  </picture></p><p>减脂餐#07<span style="font-weight: bold;">【杂粮饭+水煮生菜+水煮牛肉+白煮蛋】</span>-----杂粮饭的做法：（1）红豆+黑米+小米+高粱米+薏米+燕麦+糙米混合，倒入电饭锅洗一洗；（2）加适量水浸泡约3小时；（3）电饭煲选择粗粮饭或杂粮饭功能键开煮（根据自己喜欢的口感来选择），煮熟即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image116202013946" src="https://images.goodytech.io/images/catalog/18120/20200710_15943731471988_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200710_15943731471988_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200710_15943731471988.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/c43d77a6ly1ggjx7s0kh0j20zk0qoq9e.jpg'); return false;" value="Photo Source" id="photoimage116202013946" class="photo-source-style">  </picture></p><p>减脂餐#08<span style="font-weight: bold;">【全麦面包+煎鸡胸肉+蟹柳+水煮菠菜】</span>-----煎鸡胸肉的做法：（1）鸡胸肉用料酒+盐+黑胡椒粉腌制10分钟以上；（2）不粘锅放适量橄榄油，放入鸡胸肉，用中火煎至鸡胸肉表面变色或微微金黄，翻面再煎；（3）煎熟后盛出，吃的时候可撒上少许芝麻。</p><p><picture><source media="(min-width: 992px)"> <img id="image116202013946" src="https://images.goodytech.io/images/catalog/18120/20200710_15943731473429_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200710_15943731473429_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200710_15943731473429.jpeg'"><input type="button" onclick="window.open('https://wx2.sinaimg.cn/mw690/c43d77a6ly1ggjx7l5ssgj20zk0pw445.jpg'); return false;" value="Photo Source" id="photoimage116202013946" class="photo-source-style">  </picture></p><p>减脂餐#09【牛肉虾仁蟹柳三明治】-----的做法：（1）准备吐司、酱牛肉、虾仁、蟹柳和生菜；（2）把蟹柳和腌制好的虾仁焯烫熟或煎熟皆可，生菜洗净撕成小片；（3）吐司-生菜-蟹柳-酱牛肉片-虾仁-吐司，按照这个顺序或随自己的喜好叠好食材，也可淋上喜欢的沙拉酱，用保鲜膜裹好，吃之前对半切开即可。</p><p>----------------</p><p><picture><source media="(min-width: 992px)"> <img id="image1162020135326" src="https://images.goodytech.io/images/catalog/18120/20200711_15944466316691.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200711_15944466316691_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200711_15944466316691.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/dlXblyu'); return false;" value="Photo Source" id="photoimage1162020135326" class="photo-source-style">  </picture><br><br></p><p><a href="https://s.click.taobao.com/dlXblyu" target="_blank" style="font-weight: bold;">（点此查看上图）</a></p><p>最后再啰嗦一句，除了正餐安排的减脂餐，也要有意识地避免各种高油高盐高糖的零食和饮料，否则会让你白白浪费努力。口渴时多喝白开水，馋嘴的时候吃小分量的坚果或黄瓜，以此来缓解饥饿感。此外，如果本身体脂率比较高，最好是搭配有规律的有氧运动来减肥，这样你会瘦得更快哦。</p><p>-以上减脂餐来自@<a href="https://weibo.com/u/1715500855" target="_blank">快乐星球常驻人员呜</a>。</p><p>-封面照（<a href="https://s.click.taobao.com/dlXblyu" target="_blank">左</a>）/（<a href="https://s.click.taobao.com/d4dXlyu" target="_blank">右</a>）取自【<a href="https://s.click.taobao.com/CDfakyu" target="_blank">范智乔</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></p>