【健康饮食】享瘦就瘦·减脂餐 | 【早餐】吃好瘦得快，五彩缤纷的轻食早餐简单易做，低卡好吃不长肉。

<p>不要以为只有女生才会注重身材管理，现在很多男生对自己身材的要求也很高，每天除了保持有规律性的运动习惯，还会控制热量的摄入免得体重飙升变成大胖子。“管住嘴，迈开腿”，就是拥有一个完美身材的关键。如果你也想要提高减脂瘦身的效率，就很有必要重视三餐之中的重中之重——早餐。<br></p><p><picture><source media="(min-width: 992px)"> <img id="image28202093353" src="https://images.goodytech.io/images/catalog/18120/20200902_15990101513724_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200902_15990101513724_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200902_15990101513724.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1105224357'); return false;" value="Photo Source" id="photoimage28202093353" class="photo-source-style">  </picture></p><p>在各种早餐中，有种餐饮形态是越来越受欢迎的，那就是——“轻食”。轻食的“轻”，指的不仅是食材的分量（分量 fènliàng (1) [weight]∶比喻价值、作用、对判断有影响的力量 ，例如他们的意见总是很有分量；(2) [measure]∶重量;达到标准的数量 ，例如这桶牛奶的分量是否足。形容”力量”或”本来应得范围”的”分量”一词，常有人写成”份量”；严格的说，仍应以”分量”为正解！不过既然中文有”约定俗成”的讲法，”份量”也算是”弃正用俗”的一个趋势，并不算错。），更多是指简约、健康的烹饪手法，借此更大程度地保留新鲜食材的营养。“轻食”这种饮食模式不仅很适合作为主餐，对于想要瘦身减肥或提高健康水平的人士来说也是不错的选择。</p><p><picture><source media="(min-width: 992px)"> <img id="image28202093511" src="https://images.goodytech.io/images/catalog/18120/20200902_15990104611331_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200902_15990104611331_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200902_15990104611331.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=854052040'); return false;" value="Photo Source" id="photoimage28202093511" class="photo-source-style">  </picture></p><p>今天就来分享一波五彩缤纷的“轻食早餐”，让一顿元气满满的早餐来开启一整天的精神奕奕吧。就算日子过得再忙，也不要随意对待自己的早餐，毕竟“早餐吃得好，减肥瘦得快”！简单易做又好吃的轻食早餐吃起来，轻松keep住好身材。<br>-------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image282020161117" src="https://images.goodytech.io/images/catalog/18120/20200902_15990342709261_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200902_15990342709261_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200902_15990342709261.jpeg'"><input type="button" onclick="window.open('https://weibo.com/7189051710/Je2QkrJvo?filter=hot&root_comment_id=0&type=comment#_rnd1599034438153'); return false;" value="Photo Source" id="photoimage282020161117" class="photo-source-style">    </picture></p><p>减脂餐 #01<span style="font-weight: bold;">【鸡胸肉+西兰花+紫甘蓝+圣女果（小番茄）+樱桃萝卜（一种小型萝卜））+西柚+生菜】</span>-----做法：（1）鸡胸肉加盐用水煮熟后放凉，切成小片；（2）生菜和紫甘蓝洗净切丝铺在沙拉碗里；（3）西兰花掰成小朵后用淡盐水泡几分钟，再放入加了一点盐和油的开水锅里烫熟，捞出过凉水；（4）樱桃萝卜切片，西柚去皮，小番茄切片；（5）把所有食材摆盘，放自己喜欢的油醋汁或低卡沙拉酱。（建议沙拉酱：香茅切小圈，薄荷切碎，加适量鱼露+酱油+柠檬汁+芒果汁，拌匀。）<br></p><p>-------------------------<br></p><p><picture><source media="(min-width: 992px)"> <img id="image282020161243" src="https://images.goodytech.io/images/catalog/18120/20200902_15990343263811_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200902_15990343263811_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200902_15990343263811.jpeg'"><input type="button" onclick="window.open('https://weibo.com/7189051710/Je2QkrJvo?filter=hot&root_comment_id=0&type=comment#_rnd1599034438153'); return false;" value="Photo Source" id="photoimage282020161243" class="photo-source-style">    </picture></p><p>减脂餐 #02<span style="font-weight: bold;">【巴沙鱼+黄瓜+西兰花+玉米+草莓+樱桃萝卜+生菜】</span>-----做法：（1）巴沙鱼（或其他鱼片）用平底锅煎熟，撒适量盐和黑胡椒；（2）西兰花掰成小朵后用淡盐水泡几分钟，再放入加了一点盐和油的开水锅里烫熟，捞出过凉水；（3）玉米蒸熟或煮熟；（4）生菜洗净撕成小片，樱桃萝卜切片，草莓切片，黄瓜切片；（5）把所有食材摆盘，可搭配自己喜欢的油醋汁或低卡沙拉酱食用。<br></p><p>-------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image282020161523" src="https://images.goodytech.io/images/catalog/18120/20200902_15990344287501_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200902_15990344287501_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200902_15990344287501.jpeg'"><input type="button" onclick="window.open('https://weibo.com/7189051710/Je2QkrJvo?filter=hot&root_comment_id=0&type=comment#_rnd1599034438153'); return false;" value="Photo Source" id="photoimage282020161523" class="photo-source-style">  </picture><br></p><p>减脂餐 #03<span style="font-weight: bold;">【芦笋+巴沙鱼+西兰花+紫甘蓝+小番茄+西柚】</span>-----做法：（1）芦笋去根切成段，烧开水放少许油和盐，放入芦笋烫至鲜绿色，捞出过凉水；（2）巴沙鱼（或其他鱼片）用平底锅煎熟，撒适量盐和黑胡椒；（3）西兰花掰成小朵后用淡盐水泡几分钟，再放入加了一点盐和油的开水锅里烫熟，捞出过凉水；（4）紫甘蓝洗净切丝，小番茄切片，西柚去皮；（5）把所有食材摆盘，可搭配自己喜欢的油醋汁或低卡沙拉酱食用。<br></p><p>-------------------------<br></p><p><picture><source media="(min-width: 992px)"> <img id="image282020161558" src="https://images.goodytech.io/images/catalog/18120/20200902_15990344298062_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200902_15990344298062_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200902_15990344298062.jpeg'"><input type="button" onclick="window.open('https://weibo.com/7189051710/Je2QkrJvo?filter=hot&root_comment_id=0&type=comment#_rnd1599034438153'); return false;" value="Photo Source" id="photoimage282020161558" class="photo-source-style">  </picture></p><p>减脂餐 #04<span style="font-weight: bold;">【牛肉+西兰花+玉米+胡萝卜+小番茄+黄瓜+西柚+樱桃萝卜】</span>-----做法：（1）牛肉洗净切片，加蒜末+酱油拌匀腌制30分钟，再将牛肉片入开水锅汆烫至熟后捞起，沥干水分待凉备用；（2）西兰花掰成小朵后用淡盐水泡几分钟，再放入加了一点盐和油的开水锅里烫熟，捞出过凉水；（3）玉米煮熟，胡萝卜切片，黄瓜切片，樱桃萝卜切片，小番茄切片，西柚去皮；（4）把所有食材摆盘，可搭配自己喜欢的油醋汁或低卡沙拉酱食用。<br></p><p>-------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image282020161618" src="https://images.goodytech.io/images/catalog/18120/20200902_15990344350807_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200902_15990344350807_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200902_15990344350807.jpeg'"><input type="button" onclick="window.open('https://weibo.com/7189051710/Je2QkrJvo?filter=hot&root_comment_id=0&type=comment#_rnd1599034438153'); return false;" value="Photo Source" id="photoimage282020161618" class="photo-source-style">  </picture></p><p>减脂餐 #05<span style="font-weight: bold;">【鸡胸肉+西兰花+玉米+生菜+小番茄+樱桃萝卜】</span>-----做法：（1）鸡胸肉加盐用水煮熟后放凉，切成小片；；（2）西兰花掰成小朵后用淡盐水泡几分钟，再放入加了一点盐和油的开水锅里烫熟，捞出过凉水；（3）玉米煮熟，生菜洗净撕小片，小番茄切片，樱桃萝卜切片；（4）把所有食材摆盘，可搭配自己喜欢的油醋汁或低卡沙拉酱食用。<br></p><p>-------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image282020161631" src="https://images.goodytech.io/images/catalog/18120/20200902_15990344340236_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200902_15990344340236_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200902_15990344340236.jpeg'"><input type="button" onclick="window.open('https://weibo.com/7189051710/Je2QkrJvo?filter=hot&root_comment_id=0&type=comment#_rnd1599034438153'); return false;" value="Photo Source" id="photoimage282020161631" class="photo-source-style">  </picture></p><p>减脂餐 #06<span style="font-weight: bold;">【全麦欧包（欧式软面包）+鸡胸肉+西兰花+樱桃萝卜+小番茄+生菜】</span>-----做法：（1）鸡胸肉加盐用水煮熟后放凉，切成小片；；（2）西兰花掰成小朵后用淡盐水泡几分钟，再放入加了一点盐和油的开水锅里烫熟，捞出过凉水；（3）生菜洗净撕小片，小番茄切片，樱桃萝卜切片，全麦欧包切片；（4）把所有食材摆盘，可搭配自己喜欢的油醋汁或低卡沙拉酱食用。<br></p><p>------------------------<br></p><p><picture><source media="(min-width: 992px)"> <img id="image282020161646" src="https://images.goodytech.io/images/catalog/18120/20200902_15990344330045_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200902_15990344330045_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200902_15990344330045.jpeg'"><input type="button" onclick="window.open('https://weibo.com/7189051710/Je2QkrJvo?filter=hot&root_comment_id=0&type=comment#_rnd1599034438153'); return false;" value="Photo Source" id="photoimage282020161646" class="photo-source-style">  </picture></p><p>减脂餐 #07<span style="font-weight: bold;">【鸡胸肉+黄瓜丝+胡萝卜丝+荞麦面+西兰花】</span>-----做法：（1）鸡胸肉加盐用水煮熟后放凉，切成小片或撕成丝；；（2）西兰花掰成小朵后用淡盐水泡几分钟，再放入加了一点盐和油的开水锅里烫熟，捞出过凉水；（3）黄瓜切丝，胡萝卜切丝，荞麦面放开水锅煮熟后捞出过凉水保持口感；（4）把所有食材摆盘，可搭配自己喜欢的油醋汁或低卡沙拉酱食用。<br></p><p>-------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image28202016171" src="https://images.goodytech.io/images/catalog/18120/20200902_15990344319484_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200902_15990344319484_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200902_15990344319484.jpeg'"><input type="button" onclick="window.open('https://weibo.com/7189051710/Je2QkrJvo?filter=hot&root_comment_id=0&type=comment#_rnd1599034438153'); return false;" value="Photo Source" id="photoimage28202016171" class="photo-source-style">  </picture></p><p>减脂餐 #08【鸡胸肉+紫薯+西兰花+无花果+番茄】-----做法：（1）鸡胸肉用生抽+黑胡椒+料酒腌制20分钟，放在烤盘上，烤箱预热后，上下设置200度放入烤箱，烤约18~25分钟；（2）紫薯蒸熟，番茄切片，无花果切片；（3）西兰花掰成小朵后用淡盐水泡几分钟，再放入加了一点盐和油的开水锅里烫熟，捞出过凉水；（4）把所有食材摆盘，可搭配自己喜欢的油醋汁或低卡沙拉酱食用。<br></p><p>-------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image282020161720" src="https://images.goodytech.io/images/catalog/18120/20200902_15990344308573_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200902_15990344308573_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200902_15990344308573.jpeg'"><input type="button" onclick="window.open('https://weibo.com/7189051710/Je2QkrJvo?filter=hot&root_comment_id=0&type=comment#_rnd1599034438153'); return false;" value="Photo Source" id="photoimage282020161720" class="photo-source-style">  </picture></p><p>减脂餐 #09<span style="font-weight: bold;">【鸡蛋+玉米粒+西兰花+生菜+西柚+小番茄+紫甘蓝+牛奶】</span>-----做法：（1）水煮一个鸡蛋，切片；（2）紫甘蓝和生菜洗净后，紫甘蓝切丝，生菜撕小片；（3）番茄切片，樱桃萝卜切片；（4）西兰花掰成小朵后用淡盐水泡几分钟，再放入加了一点盐和油的开水锅里烫熟，捞出过凉水；（5）玉米蒸熟剖成粒，西柚去皮；（6）把所有食材摆盘，可搭配自己喜欢的油醋汁或低卡沙拉酱食用。<br></p><p>-------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image28202093522" src="https://images.goodytech.io/images/catalog/18120/20200902_15990101505461_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200902_15990101505461_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200902_15990101505461.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=696629778'); return false;" value="Photo Source" id="photoimage28202093522" class="photo-source-style">  </picture></p><p>减肥健身瘦身界有个说法：“早餐吃得像皇帝，午餐吃得像贫民，晚餐吃得像乞丐，健康减肥不挨饿！” 这句话说明了早餐的重要性，而不管你喜欢哪种风格的饮食模式，最重要是要保持营养均衡和全面，选择多样化的食材来提供身体所需要的热能。与其节食挨饿，不如好好吃、选对的食物来吃，让减肥瘦身变成一种享受，快乐“享瘦”吧。</p><p>-以上减脂餐来自@<a href="https://weibo.com/u/7189051710" target="_blank">一只大菠萝吖oo</a>；封面照（<a href="https://www.duitang.com/blog/?id=854052040" target="_blank" style="background-color: white;">左</a>）/（<a href="https://www.duitang.com/blog/?id=466237858" target="_blank" style="background-color: white;">右</a>）取自【<a href="https://www.duitang.com/" target="_blank" style="background-color: white; font-weight: bold;">堆糖</a>】。<br></p><p><picture><source media="(min-width: 992px)"> <img id="image28202093529" src="https://images.goodytech.io/images/catalog/18120/20200902_15990101512403_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200902_15990101512403_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200902_15990101512403.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=466237858'); return false;" value="Photo Source" id="photoimage28202093529" class="photo-source-style">  </picture></p>