地中海饮食备餐 Mediterranean Diet Meal Prep

作者： Quella萧萧

用料

• #蔬菜 Vegetables
• 羽衣甘蓝kale
• 生菜lettuce
• 芦笋asparagus
• 秋葵okra
• 彩椒pepper
• 水果西芹celery
• 西兰花broccoli
• 西葫芦zucchini
• 胡萝卜carrot
• 黄瓜cucumber
• 西红柿tomato
• 菠菜spinach
• #水果 Fruits
• 香蕉banana
• 牛油果avocado
• 苹果apple
• 梨pear
• 芒果mango
• 红心火龙果red-flesh dragon fruit
• #蛋白质 Protein
• 无菌可生食鸡蛋egg
• 虾shrimp
• 金枪鱼tuna
• 三文鱼salmon
• 牛肉卷/牛排beef
• 鲫鱼/鲈鱼/黑鱼/草鱼fish
• 芝士cheese
• 希腊酸奶greek yogurt
• #碳水 Carbohydrate
• 法式酸面包sourdough bread
• 墨西哥卷饼tortilla
• 糙米饭multigrain rice
• 鹰嘴豆chickpea
• 红薯sweet potato
• 土豆potato
• 燕麦oat
• 藜麦quinoa
• # 脂肪 Fat
• 橄榄油 olive oil
• 腰果/核桃 cashew/walnut

地中海饮食备餐 Mediterranean Diet Meal Prep的做法步骤

步骤 1

🥪Breakfast

步骤 2

步骤 3

步骤 4

步骤 5

步骤 6

步骤 7

步骤 8

🥩Lunch

步骤 9

步骤 10

步骤 11

步骤 12

步骤 13

步骤 14

🥒Snacks

步骤 15

步骤 16

步骤 17

步骤 18

步骤 19

步骤 20

步骤 21

🍤Dinner

步骤 22

步骤 23

步骤 24

步骤 25

步骤 26

步骤 27

步骤 28

步骤 29

步骤 30

步骤 31

步骤 32

步骤 33

步骤 34

步骤 35

步骤 36

地中海饮食备餐 Mediterranean Diet Meal Prep的小贴士

🍒Eat in moderation Dairy and cheese: feta, goat and sheep cheeses, Manchego, Parmigiano Reggiano, ricotta, yogurt Seafood and meat: chicken, fish, shellfish, red meat (lean cuts) 🍒Drink Stay hydrated by sipping on calorie-free beverages like water, seltzer, unsweetened tea and black coffee Enjoy an occasional glass of dry red or white wine 🍒Snacks • Hummus with baby carrots or cucumbers • Salsa with jicama sticks • Crispy chickpeas • A handful of raspberries or blueberries • A quarter cup pistachios • Frozen grapes • Avocado on whole-grain crackers https://www.goodhousekeeping.com/food-recipes/healthy/g4357/mediterranean-diet-meal-plan/

菜谱创建时间：2024-06-24 18:16:07