【健康饮食】减脂餐·元气早餐 | 每天给自己做一份低卡又好吃的健康餐，饱腹不长肉，吃着吃着就瘦了。

<p>怎样减肥才会又快又健康？那当然是【管住嘴+迈开腿】啦。都说三分练，七分吃，这句话已经说明了饮食管理对减肥的重要性。想要瘦得比别人快，就得在注重运动健身的同时，也严格管理饮食来控制热量的摄入，让热量摄入小于消耗，就能轻松达到减肥瘦身的效果。<br></p><p><picture><source media="(min-width: 992px)"> <img id="image372020182419" src="https://images.goodytech.io/images/catalog/18120/20200803_15964502303131_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200803_15964502303131_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200803_15964502303131.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=978310212'); return false;" value="Photo Source" id="photoimage372020182419" class="photo-source-style">  </picture></p><p>今天继续来分享新的一波减脂早餐，让你每一个充满元气的早晨都能享受到管饱不发胖的元气早餐，好吃又健康还能吃着吃着就瘦了。<br></p><p>--------------------<br></p><p><picture><source media="(min-width: 992px)"> <img id="image37202010320" src="https://images.goodytech.io/images/catalog/18120/20200803_15964200530251_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200803_15964200530251_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200803_15964200530251.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/c43d77a6gy1ghcvo3un7ij20to0to158.jpg'); return false;" value="Photo Source" id="photoimage37202010320" class="photo-source-style">  </picture></p><p>元气早餐 #01<span style="font-weight: bold;">【杂粮饭+洋葱+红薯+西兰花+胡萝卜+贝贝南瓜+水果+坚果】</span>-----蒸杂粮饭的做法：（1）除了大米，其他（糙米+黑米+小米+红豆）提前浸泡一个晚上，黑米可另外分开浸泡；（2）第二天早上，把所有浸泡过的米+红豆，混合适量大米，和平常一样淘洗干净；（3）加入适量的清水，水量可以比米粒高一点；（4）冷水下锅，开大火烧开后转中火，蒸大约30~40分钟即可。</p><p>--------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image37202010326" src="https://images.goodytech.io/images/catalog/18120/20200803_15964200532512_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200803_15964200532512_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200803_15964200532512.jpeg'"><input type="button" onclick="window.open('https://wx4.sinaimg.cn/mw690/c43d77a6gy1ghcvo4b59gj20t60t6gx4.jpg'); return false;" value="Photo Source" id="photoimage37202010326" class="photo-source-style">  </picture></p><p>元气早餐 #02【玉米+煎鸡蛋+青菜+胡萝卜+番茄+草莓+零度可乐】-----做法：（1）先用不粘锅煎一个鸡蛋，再用余油把青菜炒熟；（2）玉米蒸熟；（3）胡萝卜切片、番茄切片即可，不喜欢生吃的可以用开水稍微焯烫一遍或用不粘锅炒一炒再吃；（4）零度可乐比较适合作为午餐时喝，如果是早餐可以换成脱脂牛奶或豆浆。<br></p><p>--------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image37202010331" src="https://images.goodytech.io/images/catalog/18120/20200803_15964200535243.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200803_15964200535243_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200803_15964200535243.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/c43d77a6gy1ghcvo4y124j20to0tn13x.jpg'); return false;" value="Photo Source" id="photoimage37202010331" class="photo-source-style">  </picture></p><p>元气早餐 #03<span style="font-weight: bold;">【魔芋丝+木耳+鸡肉丝+番茄+黄瓜条+马铃薯丝】</span>-----做法：（1）将鸡胸肉放入小汤锅中，放入料酒、生姜和清水，大火煮开锅后撇去浮末，小火煮十分钟关火再捞出鸡肉，等凉了就撕成细丝或小片；（2）锅里煮开水，把魔芋丝放入焯烫约30秒，捞出用冷水冲洗，控干水分备用，再放入泡发好的木耳，快速焯水后捞出备用；（3）马铃薯去皮后刨成细丝，煮开水放入马铃薯，煮熟即捞出过凉水，再沥去多余水分；（4）番茄切片，黄瓜切条，和其他食材一起放入沙拉碗，拌入日式洋葱沙拉汁，拌匀后开吃！</p><p>--------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image37202010335" src="https://images.goodytech.io/images/catalog/18120/20200803_15964200537284_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200803_15964200537284_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200803_15964200537284.jpeg'"><input type="button" onclick="window.open('https://wx3.sinaimg.cn/mw690/c43d77a6gy1ghcvo5gugwj20tm0tmqde.jpg'); return false;" value="Photo Source" id="photoimage37202010335" class="photo-source-style">  </picture></p><p>元气早餐 #04<span style="font-weight: bold;">【五彩缤纷燕麦碗+水果】</span>-----做法：（1）可以用酸奶打底，再铺上喜欢的各种食材例如燕麦、坚果、蓝莓、谷粒早餐等等；（2）也可选择拌法式芥末沙拉酱honey mustard sauce来吃。</p><p>--------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image37202010340" src="https://images.goodytech.io/images/catalog/18120/20200803_15964200539965_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200803_15964200539965_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200803_15964200539965.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/c43d77a6gy1ghcvo3by5hj20t00t0qcl.jpg'); return false;" value="Photo Source" id="photoimage37202010340" class="photo-source-style">  </picture></p><p>元气早餐 #05<span style="font-weight: bold;">【水煮蛋+胡萝卜+虾饺+番茄+黄瓜+酸奶杯】</span>-----虾饺的做法：（1）把澄面和玉米淀粉混合在一起，把开水倒入，趁热合成面团后，用湿布盖好，醒半小时；（2）虾仁洗净去壳去虾线剁成虾泥，胡萝卜和瘦肉切碎；（3）放入锅中，加适量盐拌匀，再加澄粉和适量水搅拌；（4）把醒好的澄皮揉成长条，用刀切断，擀成饺子皮；（5）把拌好的虾馅和鲜虾包入，包成饺子（擀好的澄皮要用湿布盖好，不然会变硬）；（6）蒸锅水烧开后放入虾饺，隔水蒸5分钟，然后焖3分钟就好了；（7）喜欢煎的可以将虾饺用不粘锅煎一煎即可。</p><p>--------------------<br></p><p><picture><source media="(min-width: 992px)"> <img id="image37202010345" src="https://images.goodytech.io/images/catalog/18120/20200803_15964200541986_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200803_15964200541986_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200803_15964200541986.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/c43d77a6gy1ghcvo5y3t4j20to0towp4.jpg'); return false;" value="Photo Source" id="photoimage37202010345" class="photo-source-style">  </picture></p><p>元气早餐 #06【烤香蕉燕麦+燕麦杯】-----烤香蕉燕麦的做法：（1）香蕉去皮捣成泥，加入燕麦片、芝麻、加入蜂蜜和葡萄干，充分拌匀；（2）倒入模具内压实，模具底部可刷一层油或铺上油纸，方便脱模；（3）也可再铺上一层香蕉薄片和葡萄干；（4）把模具放入烤箱中层，175度烤约30分钟即可；（5）吃之前可切成喜欢的大小。</p><p>--------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image37202010349" src="https://images.goodytech.io/images/catalog/18120/20200803_15964200545077_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200803_15964200545077_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200803_15964200545077.jpeg'"><input type="button" onclick="window.open('https://wx3.sinaimg.cn/mw690/c43d77a6gy1ghcvo6hipbj20tk0tkgvk.jpg'); return false;" value="Photo Source" id="photoimage37202010349" class="photo-source-style">  </picture></p><p>元气早餐 #07<span style="font-weight: bold;">【煎鸡胸+玉米青豆+巴旦木（一种坚果）+圣女果】</span>-----无油煎鸡胸的做法：（1）鸡胸肉片洗净后，撒上黑胡椒和盐，腌制10分钟；（2）不粘锅烧热，放入鸡胸肉煎到变色或微微焦黄后，再翻面煎；（3）趁热放少许料酒，待收干后用筷子测试熟不熟，一般是穿透鸡肉即可；（4）可撒少许黑胡椒增加风味。<br></p><p>--------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image37202010357" src="https://images.goodytech.io/images/catalog/18120/20200803_15964200547638_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200803_15964200547638_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200803_15964200547638.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/c43d77a6gy1ghcvo6y14dj20tq0tqthx.jpg'); return false;" value="Photo Source" id="photoimage37202010357" class="photo-source-style">  </picture></p><p>元气早餐 #08<span style="font-weight: bold;">【鸡米花+生菜+沙拉】</span>-----无油烤鸡米花的做法：（1）鸡胸肉切小块，放适量料酒+盐+黑胡椒和少许淀粉，腌制15分钟；（2）取一个小碗，打入一个鸡蛋后搅拌；（3）在烤盘上铺一层锡纸，烤箱预热200度；（4）把鸡胸肉块裹上鸡蛋液，也可再裹上面包糠，再整齐摆放在烤盘上，由于是减脂版所以就不刷油了；（5）放入烤箱，烤约15分钟后取出，撒上喜欢的黑胡椒粉或孜然粉都可以。</p><p>--------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image3720201043" src="https://images.goodytech.io/images/catalog/18120/20200803_15964200549749_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200803_15964200549749_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200803_15964200549749.jpeg'"><input type="button" onclick="window.open('https://wx4.sinaimg.cn/mw690/c43d77a6gy1ghcvo7bsamj20tf0tfwo3.jpg'); return false;" value="Photo Source" id="photoimage3720201043" class="photo-source-style">  </picture></p><p>元气早餐 #09<span style="font-weight: bold;">【西葫芦面Zoodles(zucchini pasta)+水煮蛋+牛奶麦圈】</span>-----西葫芦面的做法：（1）用compress slicer或sprializer（刨丝器）把西葫芦做成面条状，刀工好的也可用刀切成细条；（2）锅里加水，把水煮开后加入切好的西葫芦条，煮约3~4分钟后滤水捞出；（3）淋上喜欢的酱汁即可；（4）不喜欢太单调的可以搭配胡萝卜丝或撒上少许坚果碎。<br></p><p>--------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image372020182317" src="https://images.goodytech.io/images/catalog/18120/20200803_15964500761271_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200803_15964500761271_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200803_15964500761271.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1191778763'); return false;" value="Photo Source" id="photoimage372020182317" class="photo-source-style">  </picture></p><p>不要认为简单的食材就不好吃，只要花点小心思，我们照样可以将减脂餐吃出新鲜感。好吃又不长肉的元气早餐照着吃，可以让你的减肥计划事半功倍，加快脚步瘦出更完美的身段！<br></p><p>-以上减脂餐来自@<a href="https://weibo.com/u/3736515557" target="_blank" style="background-color: white;">W2en-</a>。<br></p><p>-封面照（<a href="https://www.duitang.com/blog/?id=978310507" target="_blank">左</a>）/（<a href="https://www.duitang.com/blog/?id=1191778763" target="_blank">中</a>）/（<a href="https://www.duitang.com/blog/?id=978310212" 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></p><p><picture><source media="(min-width: 992px)"> <img id="image372020182752" src="https://images.goodytech.io/images/catalog/18120/20200803_15964504632651_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200803_15964504632651_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200803_15964504632651.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=978310507'); return false;" value="Photo Source" id="photoimage372020182752" class="photo-source-style">  </picture><br></p>