【健康饮食】低卡美味的【减脂便当】跟着吃，9天不重样，饱腹不发胖，让你的体重嗖嗖嗖直降。

<p>减肥瘦身的方法有很多，简直是五花八门，但总结起来就六个字：“管住嘴，迈开腿。” 在饮食这方面，最重要的就是【控制碳水、控制热量】，选择对减脂期有益的食材并通过合理的烹饪方式来巧妙搭配，坚持进行所定制的瘦身计划，才能循序渐进地减肥成功并且不引起反弹。</p><p><picture><source media="(min-width: 992px)"> <img id="image1362020145418" src="https://images.goodytech.io/images/catalog/18120/20200713_15946141380962_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946141380962_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946141380962.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/o90Ghyu'); return false;" value="Photo Source" id="photoimage1362020145418" class="photo-source-style">  </picture></p><p>想要减肥不反弹，就不要随意节食，以免身体健康受影响。很多减脂餐其实既低脂低卡，营养也很足够，同时要戒掉垃圾零食和奶茶，就能不挨饿来降体重。如果本身体脂率比较高，可以搭配合理有效的有氧运动来提高燃脂率，达到降体重还能塑造好看身材曲线的效果。</p><p><picture><source media="(min-width: 992px)"> <img id="image1362020145321" src="https://images.goodytech.io/images/catalog/18120/20200713_15946141397347_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946141397347_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946141397347.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/NXHRgyu'); return false;" value="Photo Source" id="photoimage1362020145321" class="photo-source-style">  </picture></p><p>如果你也和我一样被腰腹部莫名增加的肥肉吓到了，就千万别再犹豫啦。今天就开始调整日常饮食，工作日不再随意吃外卖，改成给自己带自制减脂便当，慢慢地你就能看到体重秤上的体重变得越来越轻啦。9款减脂便当跟着吃，好吃管饱还不发胖！<br></p><p>----------------</p><p><picture><source media="(min-width: 992px)"> <img id="image136202015559" src="https://images.goodytech.io/images/catalog/18120/20200713_15946220166393_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946220166393_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946220166393.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1230220239'); return false;" value="Photo Source" id="photoimage136202015559" class="photo-source-style">  </picture></p><p>减脂便当#01【香菇滑鸡煲+紫菜蛋花汤+白灼生菜】-----<span style="font-weight: bold;">香菇滑鸡煲的做法：</span>（1）香菇洗净后提前泡发，泡软后取出控干，切片；（2）鸡肉加料酒+姜片+生抽腌制30分钟；（3）起锅热油，放入香菇片煸炒至发出香味，可放入洋葱或红葱翻炒；（4）加鸡肉翻炒至鸡肉断生，加适量酱油继续翻炒，鸡肉上色时加少许水，大火煮开后转小火，煨约20分钟即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image136202015559" src="https://images.goodytech.io/images/catalog/18120/20200713_15946220167994_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946220167994_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946220167994.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1230220237'); return false;" value="Photo Source" id="photoimage136202015559" class="photo-source-style">  </picture></p><p>减脂便当#02【虾仁炒黄瓜+生姜炒青菜+番茄鸡蛋魔芋丝】-----<span style="font-weight: bold;">番茄鸡蛋魔芋丝的做法：</span>（1）魔芋丝泡开待用，鸡蛋打散放入葱花，番茄切丁；（2）锅内放少许油，放小葱并倒入蛋液，翻炒片刻倒入番茄，加少量水；（3）待番茄出水变软后，放入魔芋丝，可再加适量水一起炒；（4）加适量盐、酱油调味，画圈搅拌以免粘锅，待收汁后即可出锅。</p><p><picture><source media="(min-width: 992px)"> <img id="image136202015559" src="https://images.goodytech.io/images/catalog/18120/20200713_15946220169925_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946220169925_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946220169925.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1230220236'); return false;" value="Photo Source" id="photoimage136202015559" class="photo-source-style">  </picture></p><p>减脂便当#03【爆炒牛肉+紫菜虾滑汤+清炒芥兰】-----<span style="font-weight: bold;">紫菜虾滑汤的做法：</span>（1）紫菜提前泡开；（2）鲜虾去壳去头去虾线后剁成泥，加鸡蛋清+胡椒粉+油+盐+淀粉，顺时针搅拌；（3）把剩下的鸡蛋黄打散，用平底锅翻炒后盛出；（4）锅中烧开水，虾滑用勺子做成丸子或捏成小团放入锅里，煮至虾滑变色，加入紫菜和鸡蛋，煮10~15分钟，加适量盐调味拌匀，再撒葱花即可出锅。</p><p><picture><source media="(min-width: 992px)"> <img id="image1362020151020" src="https://images.goodytech.io/images/catalog/18120/20200713_15946233536391_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946233536391_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946233536391.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1230220233'); return false;" value="Photo Source" id="photoimage1362020151020" class="photo-source-style">  </picture></p><p>减脂便当#04【鸡蛋卷+照烧鸡腿+紫菜蛋花汤+清炒时蔬】-----<span style="font-weight: bold;">照烧鸡腿的做法：</span>（1）鸡腿去骨，没有皮的那面用刀背轻拍1分钟，用蒜蓉+盐腌制30分钟；（2）小碗倒入生抽+料酒+少许耗油+蜂蜜+适量热水搅拌成照烧汁；（3）平底锅倒适量油，放入鸡腿肉用小火煎至两面金黄，倒入调好的照烧汁，大火烧开后转小火慢熬；（4）待汁水剩一半后，大火收汁盛出；（5）取出后切成条，再淋汁摆盘，撒上少许芝麻粒。</p><p><picture><source media="(min-width: 992px)"> <img id="image136202015559" src="https://images.goodytech.io/images/catalog/18120/20200713_15946220174147_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946220174147_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946220174147.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1230220234'); return false;" value="Photo Source" id="photoimage136202015559" class="photo-source-style">  </picture></p><p>减脂便当#05【生菜牛肉丸汤+小白菜+藜麦黑米饭+蔬菜鸡蛋卷+广式盐焗鸡】-----<span style="font-weight: bold;">简易版广式盐焗鸡的做法：</span>（1）先把盐+生抽+老抽拌匀在一起调成酱，均匀地涂在鸡肉上；（2）姜葱蒜放电饭煲里，把鸡肉放进去；（3）按正常煮饭的档位开煮；（4）跳档后再焖30分钟左右即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image1362020151237" src="https://images.goodytech.io/images/catalog/18120/20200713_15946233442081_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946233442081_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946233442081.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1230220235'); return false;" value="Photo Source" id="photoimage1362020151237" class="photo-source-style">  </picture></p><p>减脂便当#06【香煎大鸡排+生菜魔鬼鱼丸汤+白灼菜心】-----<span style="font-weight: bold;">生菜魔鬼鱼丸汤的做法：</span>（1）锅里放清水，烧开后，放入鱼丸；（2）煮至鱼丸断生，放少许盐和糖调味；（3）放入生菜煮一会儿，不要煮太久，让生菜保持爽脆；（4）煮几分钟后关火，放一点食用油即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image136202016927" src="https://images.goodytech.io/images/catalog/18120/20200713_15946245851831_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946245851831_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946245851831.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1230220241'); return false;" value="Photo Source" id="photoimage136202016927" class="photo-source-style">  </picture></p><p>减脂便当#07【杂粮饭团+香煎柠檬龙利鱼+凉拌小黄瓜+清炒白菜】-----<span style="font-weight: bold;">香煎柠檬龙利鱼的做法：</span>（1）解冻好的龙利鱼放水里，挤入两片柠檬的汁，浸泡1~2分钟后捞出控干；（2）龙利鱼切段，刷鸡蛋液，沾上生粉；（3）不粘锅烧热，倒入凉油，迅速放入鱼片煎；（4）等鱼片在锅中能晃动时，才用锅铲给鱼片翻面，继续煎至微微金黄，撒少许海盐调味即可，吃的时候可以再挤上几滴柠檬汁。</p><p><picture><source media="(min-width: 992px)"> <img id="image136202016934" src="https://images.goodytech.io/images/catalog/18120/20200713_15946244216061_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946244216061_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946244216061.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1230220232'); return false;" value="Photo Source" id="photoimage136202016934" class="photo-source-style">  </picture></p><p>减脂便当#08【牛肉炒芥兰+蒜蓉娃娃菜+番茄炒蛋】-----牛肉炒芥兰的做法：（1）牛肉切薄片，放盐+胡椒粉+淀粉抓匀，腌制15分钟；（2）芥兰叶和茎分开择好，茎用刀斜切成段；（3）热锅放油，把芥兰茎段放入炒至颜色变嫩，倒入菜叶加适量盐翻炒至熟，盛出；（4）原锅放适量油，油热后放入牛肉，炒至变色，加一点水和适量盐翻炒，不要炒太久免得牛肉变老了不好吃；（5）待微微收汁，将牛肉和锅里的肉汁一起淋在芥兰上。</p><p><picture><source media="(min-width: 992px)"> <img id="image136202016117" src="https://images.goodytech.io/images/catalog/18120/20200713_15946233269541_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946233269541_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946233269541.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1230220240'); return false;" value="Photo Source" id="photoimage136202016117" class="photo-source-style">  </picture></p><p>减脂便当#09【吊瓜（黄瓜）虾仁汤+泡菜炒牛排+蒜蓉炒芥兰】-----<span style="font-weight: bold;">老黄瓜虾仁汤的做法：</span>（1）黄瓜去皮去籽后，斜切成段或片状；（2）鲜虾去壳去头去虾线，放料酒+胡椒粉+生抽腌制10分钟；（3）起锅热油，放蒜末爆香，放入虾仁翻炒片刻，加入黄瓜炒至五成熟后，放适量清水；（4）水煮开后，加适量盐和胡椒粉炖煮片刻即可。</p><p>----------------</p><p><picture><source media="(min-width: 992px)"> <img id="image1362020145349" src="https://images.goodytech.io/images/catalog/18120/20200713_15946141378581_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200713_15946141378581_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200713_15946141378581.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/o90Ghyu'); return false;" value="Photo Source" id="photoimage1362020145349" class="photo-source-style">  </picture></p><p>想要减肥的人其实都知道，想要让身材一直保持在一个完美的状态，光靠练或光靠吃是很难的。记得“减肥三分靠练，七分靠吃”，所以很多健身达人对自己的饮食习惯也有所规划，并不会因为运动量大就随意胡吃海喝的。至于平日缺乏运动的人如果想要瘦身，减脂餐更是最好的饮食模式，免得自己的身材由于热量摄入过多而走样。不想后悔的话，就要严格管住自己的嘴。带着好吃的减脂便当去上班，你会越来越瘦哦。</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/o90Ghyu" target="_blank">左</a>）/（<a href="https://s.click.taobao.com/NXHRgyu" target="_blank">右</a>）取自【<a href="https://s.click.taobao.com/ZzbFhyu" target="_blank" style="font-weight: bold;">天才の厨房</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>