上班族增肌减脂营养配餐

作者： CCClin

作为上班族，每日都是轮回 早起洗漱上班简便午餐稍歇健身休息 就算是生活规律沉淀成了一条直线 也要努力让自己从中受益 一切只为了迎接一个更好的自己 Be the best version of you 三年前开始健身 每周有氧加力量训练 三年前的胆怯小肥妹 终于有机会蜕变成一个自信的女人 最算是再忙再累 也要去健身房出一身汗 增肌减脂不单止有助塑身 还能增强体质和提升新陈代谢 其中这三年 我学会了怎么控制饮食 搭配营养 坚持 碳水：蛋白质：脂肪 4 ：4 ：2 在此我会列出我每日的早餐午餐搭配 以便志同道合者参考 常吃的高纤维的复合碳水：传统原味麦片，全麦或杂粮欧包 常吃的低脂蛋白质：希腊酸奶（Greek Yogurt），非传统奶质（豆奶或纯椰子奶或纯杏仁奶），蛋白，火鸡三文治肉片，必备的鸡胸肉 常吃的非饱和脂肪：牛油果，椰子丝

用料

• 复合碳水化合物 适量
• 高蛋白奶制品 大量
• 高蛋白低脂肉类 适量
• 蔬菜 超级多
• 非饱和脂肪 适量

上班族增肌减脂营养配餐的做法步骤

步骤 1

06/12 MON Breakfast：Oatmeal made with Almond milk & Egg white omelet with spinach and chunky tuna marinated in light mayo and sriracha & Apple slices

步骤 2

Light Lunch: Open faced Asian bakery FLUFFY AF milk bread lightly toasted, topped with apple slices, apple smoked turkey breast strips and honey mustard

步骤 3

06/13 TUE Breakfast: Open faced avocado toast drizzled with fresh lemon juice and dusted with paprika & peach slices

步骤 4

Lunch: Open faced Rye Country Bread with grilled chicken marinated in coconut lime mango habanero sauce, and grilled peaches topped with honey mustard

步骤 5

06/14 WED Breakfast: Overnight oats made with rolled oats, chia seeds, greek yogurt and almond milk, topped with coconut and mango & granny-smith apples

步骤 6

Lunch: Open faced avocado toast dusted with paprika, topped with grilled chicken strips marinated in coconut lime mango habanero sauce, and granny-smith apples slices

步骤 7

06/15 THUR Breakfast: Omelet with mushrooms, caramelized onion and smoked turkey & Granny smith apples dipped in almond butter

步骤 8

Lunch: Open faced Rye Country Bread with Sriracha Mayo Tuna, fried egg whites, peach slices and honey mustard

步骤 9

06/16 FRI Breakfast: Little muffin-tin bread pudding with Asian milk bread, almond milk, egg whites and blueberries & Conference pears & grapes

步骤 10

Lunch: Open faced sunflower and flax seed multigrain bread with garlic chicken sausage, egg whites, caramelized onions and honey mustard

步骤 11

06/17 SAT Brunch: Sicilian baked eggs with herb chicken sausage, mushroom and spinach sautéed in arrabiata sauce, then topped with egg whites & toasted bread for dipping

步骤 12

06/18 SUN LEFTOVERS

步骤 13

06/19 MON Breakfast: Baked egg white muffin with turkey breast, spinach & Bread Pudding muffins & Peach slices

步骤 14

Lunch: Open faced avocado toast dusted with paprika, and topped with smoked dill salmon and drizzled with fresh lemon juice

步骤 15

06/20 TUE Breakfast:PB&J on multigrain toast & Baked egg white muffin & halved mango

步骤 16

Lunch: Open faced avocado toast dusted with paprika, topped with baked chicken strips marinated in coconut lime mango habanero sauce, mango slices and extra sauce to spice it up

步骤 17

06/21 WED Breakfast: Oatmeal with almond milk & 2 egg white muffins with smoked turkey and spinach & 1 garlic chicken sausage

步骤 18

Lunch: Chinese spinach salad, boiled broccoli and chicken breast

步骤 19

06/22 THURS Breakfast: Open faced toast with almond butter, banana and coconut shreds & Greek yogurt with fri-berry jam, blueberries and coconut

步骤 20

Lunch: Open faced multigrain toast with smoked turkey, caramelized onions, egg white salad mixed in sriracha mayo

步骤 21

06/23 FRI Breakfast: Overnight oatmeal, chia seeds, blueberries mixed in almond milk and greek yogurt, topped with tri-berry jam and coconut chips & granny smith apple slices

步骤 22

Lunch: Open faced multigrain toast topped with spinach omelette, smoked salmon vs. spicy tuna, green apple slices and smudged with light mayo

步骤 23

06/24 SAT Brunch: Thai masala curry with chicken breast, peppers, basil, onions and a side of forbidden rice

步骤 24

06/25 SUN Brunch: Walnut basil pesto butternut squash noodles with basil, spicy Italian chicken sausage, mushroom and bell peppers

步骤 25

Lunch: Pita pockets filled with soy ginger glazed chicken, caramelized onions, scrambled egg whites with spinach and mushroom

步骤 26

Breakfast: Deconstructed Greek yogurt parfait with blueberries and granola & blueberry multigrain belgian waffles topped with strawberries

步骤 27

Lunch: Pita pockets filled with pesto chicken, grilled asparagus and mushrooms

步骤 28

Breakfast: Apple cube oatmeal with apple chips, soy milk & egg white tower topped with spicy Italian chicken sausage

步骤 29

Lunch: Philly cheese steak wrap - Garden whole wheat wrap filled with roast beef slices, sauteed peppers, melted skim mozzarella and side of honey mustard sauce

步骤 30

Breakfast: DIY parfait boat with side of strawberries, blueberries, banana and crushed monkey cookies chunks, coconut chips, and apple chips

步骤 31

Lunch: Garden whole wheat wrap filled with roast beef slices, cucumber, caramelized onions and side of cucumber dill greek yogurt tzatziki sauce

步骤 32

Breakfast: Classic breakfast platter - Blueberry multigrain belgian waffles topped with greek yogurt, fresh fruit, coconut flakes and honey roasted granola

菜谱创建时间：2017-06-26 03:54:05