【健康饮食】My Healthy Lunch Box：上班族要减肥就不能当外卖党，【减脂午餐】这样吃才能瘦得快。

<p>每天都忙得“昏天暗地”的上班族和学生党一般上都是外卖党或外食党，叫外卖或在外面吃就是解决平日饮食最快捷、方便的方式。不过，对于想要keep住好身材或减肥的人来说，外卖或外食可不是很好的饮食方式哦。毕竟大部分外卖为了追求味道，很可能会增加过多的添加剂，不仅对需要控制热量的减肥人士不友善，而且长期食用还可能会影响健康。</p><p><picture><source media="(min-width: 992px)"> <img id="image47202083417" src="https://images.goodytech.io/images/catalog/18120/20200804_15965009912634_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200804_15965009912634_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200804_15965009912634.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/I2hVwxu'); return false;" value="Photo Source" id="photoimage47202083417" class="photo-source-style">  </picture></p><p><picture>因此，想要更好地管理身材和提高健康水平，我们就很有必要有意识地选择健康低卡有营养的食物来吃。与其让外卖控制我们的饮食模式，不如改变饮食方式，每天带上一个自制便当去上班或上学吧。今天就来分享几款很适合作为便当的减脂餐，坚持照着吃，轻松吃出好身材。</picture></p><p>----------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image47202082758" src="https://images.goodytech.io/images/catalog/18120/20200804_15965003405072_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200804_15965003405072_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200804_15965003405072.jpeg'"><input type="button" onclick="window.open('https://wx2.sinaimg.cn/mw690/c43d77a6ly1gh1c562g54j20qo0zk0y4.jpg'); return false;" value="Photo Source" id="photoimage47202082758" class="photo-source-style">  </picture></p><p>便当午餐 #01<span style="font-weight: bold;">【燕麦饭+胡萝卜炒油菜+香辣龙利鱼】</span>-----香辣龙利鱼的做法：（1）龙利鱼洗净后切成段，放生抽+料酒+胡椒粉+辣椒粉，抓匀后腌制10分钟；（2）平底锅的锅底刷一层油，放一点葱段，放一点水；（3）把腌制好的龙利鱼放在葱段上，盖上锅盖后开大火烧开，再转小火炖5分钟；（4）5分钟后取出撒上葱花或芝麻即可。P.S.也可选择自己喜欢的其他鱼类。</p><p>----------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image4720208285" src="https://images.goodytech.io/images/catalog/18120/20200804_15965003401961_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200804_15965003401961_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200804_15965003401961.jpeg'"><input type="button" onclick="window.open('https://wx2.sinaimg.cn/mw690/c43d77a6ly1gh1c55shbaj20qo0zkjvk.jpg'); return false;" value="Photo Source" id="photoimage4720208285" class="photo-source-style">  </picture></p><p>便当午餐 #02<span style="font-weight: bold;">【黑米饭+鸡胸肉+青椒孜然马铃薯+芥菜虾皮（小虾米）炒蛋】</span>-----芥菜虾皮炒蛋的做法：（1）芥菜洗净切段，打一个鸡蛋后放点小虾米并加点油和盐拌匀；（2）锅里加油烧热倒入鸡蛋，翻炒片刻后盛出；（3）起锅烧热放少许油，放入芥菜翻炒片刻，倒入炒好的鸡蛋；（4）加点盐调味，炒匀出锅。P.S.芥菜可随意换成其他适合的蔬菜。<br></p><p>----------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image47202082832" src="https://images.goodytech.io/images/catalog/18120/20200804_15965003411474_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200804_15965003411474_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200804_15965003411474.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/c43d77a6ly1gh1c57rg49j20qo0zkafh.jpg'); return false;" value="Photo Source" id="photoimage47202082832" class="photo-source-style">  </picture></p><p>便当午餐 #03<span style="font-weight: bold;">【燕麦饭+洋葱孜然鸡胸肉+香菇炒西兰花】</span>-----洋葱孜然鸡胸肉的做法：（1）鸡胸肉切片，加生抽+老抽+少许耗油+少许淀粉，拌匀腌制20分钟；（2）锅烧热放油，放入鸡肉，翻炒片刻后放入姜葱蒜碎；（3）加入切片洋葱，翻炒片刻加适量老抽上色；（4）加点盐和孜然调味，炒匀即可出锅。<br></p><p>----------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image47202082838" src="https://images.goodytech.io/images/catalog/18120/20200804_15965003408043_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200804_15965003408043_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200804_15965003408043.jpeg'"><input type="button" onclick="window.open('https://wx2.sinaimg.cn/mw690/c43d77a6ly1gh1c577s6ij20qo0zkn2b.jpg'); return false;" value="Photo Source" id="photoimage47202082838" class="photo-source-style">  </picture></p><p>便当午餐 #04<span style="font-weight: bold;">【海苔藜麦饭+三文鱼+裙带菜（海藻类）+西葫芦zucchini炒鸡胸】</span>-----西葫芦炒鸡胸肉的做法：（1）鸡胸肉切丁，西葫芦切小块，胡萝卜切小块；（2）锅里放油，加热后放葱花，香味飘出后放入鸡肉，翻炒片刻后加入适量生抽炒匀；（3）加入胡萝卜和西葫芦，翻炒至西葫芦变软，加适量盐调味炒匀即可。<br></p><p>----------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image47202082845" src="https://images.goodytech.io/images/catalog/18120/20200804_15965003414985_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200804_15965003414985_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200804_15965003414985.jpeg'"><input type="button" onclick="window.open('https://wx3.sinaimg.cn/mw690/c43d77a6ly1gh1c587678j20qo0zk0x3.jpg'); return false;" value="Photo Source" id="photoimage47202082845" class="photo-source-style">  </picture></p><p>便当午餐 #05<span style="font-weight: bold;">【燕麦饭+芸豆（四季豆）炒肉+圣女果】</span>-----四季豆炒肉的做法：（1）瘦肉洗净后切小片，把四季豆两头摘去后切段；（2）起锅热油，放入瘦肉翻炒，加少许姜葱片煸炒出香味，加适量酱油上色；（3）放入四季豆，加适量水烧开，大火翻炒至四季豆变软后收汁起锅。</p><p>----------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image47202082850" src="https://images.goodytech.io/images/catalog/18120/20200804_15965003421207_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200804_15965003421207_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200804_15965003421207.jpeg'"><input type="button" onclick="window.open('https://wx3.sinaimg.cn/mw690/c43d77a6ly1gh1c58omd1j20qo0zkq7y.jpg'); return false;" value="Photo Source" id="photoimage47202082850" class="photo-source-style">  </picture></p><p>便当午餐 #06<span style="font-weight: bold;">【香菇马铃薯焖饭+蒜蓉西兰花+水煮蛋】</span>-----蒜蓉西兰花的做法：（1）西兰花掰成小朵，放淡盐水里浸泡约10分钟；（2）洗净西兰花，放入开水锅焯水，水里放少许盐和油，焯烫至西兰花短生后捞出控干水分；（3）起锅热油，放入蒜粒，炒出香味；（4）倒入西兰花快速翻炒，加适量盐调味即可出锅。</p><p>----------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image47202082856" src="https://images.goodytech.io/images/catalog/18120/20200804_15965003418016_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200804_15965003418016_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200804_15965003418016.jpeg'"><input type="button" onclick="window.open('https://wx4.sinaimg.cn/mw690/c43d77a6ly1gh1c58fyaxj20qo0zkn1r.jpg'); return false;" value="Photo Source" id="photoimage47202082856" class="photo-source-style">  </picture></p><p>便当午餐 #07<span style="font-weight: bold;">【燕麦饭+午餐肉+辣炒大头菜（芥菜）】</span>-----辣炒芥菜的做法：（1）芥菜洗净切片或撕成小片后控干水分，红辣椒切段；（2）起锅热油，放少许葱花爆香，放入红辣椒和花椒翻炒；（3）倒入芥菜翻炒至芥菜变软，加适量盐或生抽调味，炒匀即可；（4）喜欢芥菜更软一些的可以盖上锅盖焖一会儿再出锅。</p><p>----------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image4720208299" src="https://images.goodytech.io/images/catalog/18120/20200804_15965003426239_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200804_15965003426239_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200804_15965003426239.jpeg'"><input type="button" onclick="window.open('https://wx2.sinaimg.cn/mw690/c43d77a6ly1gh1c56t4adj20qo0zk0x3.jpg'); return false;" value="Photo Source" id="photoimage4720208299" class="photo-source-style">  </picture></p><p>便当午餐 #08<span style="font-weight: bold;">【黑米饭+香辣竹笋炒肉+番茄炒西葫芦】</span>-----香辣竹笋炒肉：（1）竹笋洗净切片，瘦肉洗净切片后加适量淀粉和食用油抓匀；（2）起锅热油，放入瘦肉炒至变色后，放蒜片和姜丝爆香，再放入辣椒翻炒出香味；（3）加入竹笋和少许清水，翻炒片刻，加少许盐和生抽调味，炒匀即可出锅。<br></p><p>----------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image47202082914" src="https://images.goodytech.io/images/catalog/18120/20200804_15965003424088_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200804_15965003424088_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200804_15965003424088.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/c43d77a6ly1gh1c58yty8j20qo0zkdk4.jpg'); return false;" value="Photo Source" id="photoimage47202082914" class="photo-source-style">  </picture></p><p>便当午餐 #09<span style="font-weight: bold;">【燕麦饭+香辣竹笋+青椒炒午餐肉】</span>-----青椒炒午餐肉的做法：（1）青椒洗净切片，午餐肉切片；（2）起锅热油，放葱花用小火炒香；（3）放入青椒，翻炒至变软变熟；（4）加入午餐肉，翻炒约2分钟后，加一点盐调味，炒匀即可出锅。P.S.减脂期间建议选择低脂低卡的健康午餐肉，可自行搜索可靠的品牌哦。<br></p><p>----------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image47202083429" src="https://images.goodytech.io/images/catalog/18120/20200804_15965009919836_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200804_15965009919836_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200804_15965009919836.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/xUpVxxu'); return false;" value="Photo Source" id="photoimage47202083429" class="photo-source-style">  </picture></p><p>别再饿着肚子来减肥，也别轻易受到外卖的诱惑，让自己的身材越来越不受控制！与其节食或胡乱吃，不如自己带便当，让自己控制热量摄入，来达到瘦身的效果。想要将减肥计划进行到底？爱上你的便当午餐吧！</p><p>-以上减脂餐来自@<a href="https://weibo.com/u/3178458402" target="_blank">wwwency_</a>。</p><p>-封面照（<a href="https://s.click.taobao.com/EaXVwxu" target="_blank">左</a>）/（<a href="https://s.click.taobao.com/I2hVwxu" target="_blank">右</a>）取自【<a href="https://s.click.taobao.com/7I6Wwxu" target="_blank" style="font-weight: bold;">精致陶瓷看这里</a>】。</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><p><picture><source media="(min-width: 992px)"> <img id="image47202083436" src="https://images.goodytech.io/images/catalog/18120/20200804_15965009915875_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200804_15965009915875_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200804_15965009915875.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/EaXVwxu'); return false;" value="Photo Source" id="photoimage47202083436" class="photo-source-style">  </picture><br></p>