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What I eat day 24: Save 65 grams of protein / day

Day 24

✨ breakfast, lunch, dinner ~ ~ 69-77 g

# Protein plan # Food ideas # Health menu # Eat clean # Eat clean without stress

2/6 Edited to

สำหรับใครที่อยากเพิ่มโปรตีนในแต่ละวันแต่ไม่รู้จะเริ่มยังไง ผมขอแชร์ประสบการณ์จากวันที่ 24 ของการบันทึกโปรตีน 65 กรัม/วัน ซึ่งผมเน้นทานอาหารคลีนที่หาได้ง่ายและทำไม่ยุ่งยาก เช่น อกไก่ต้มหั่นชิ้นที่ให้โปรตีนประมาณ 16-18 กรัม เห็ดออรินจิและผักสลัดเพิ่มเส้นใยและสารอาหารเสริมอย่างละ 1 กรัม ในมื้อกลางวัน ผมเลือกเกี๊ยวหมูสับไส้เห็ดซึ่งจะให้โปรตีนสูงถึง 16-20 กรัม พร้อมผักลวกช่วยเติมเต็มความสมดุลของอาหาร และในช่วงบ่ายของกินเล่นเช่น อาหารว่างที่มีโปรตีนเสริมอีกประมาณ 9 กรัม ช่วยให้พลังงานคงที่และลดความหิวได้ดี สำหรับมื้อเย็นเมนูฟักทองผัดไข่ที่ใช้ไข่ 2 ฟองให้โปรตีนราว 12-14 กรัม พร้อมฟักทองและข้าวสวยที่มีโปรตีนเล็กน้อย ทำให้ร่างกายได้รับสารอาหารที่ครบถ้วนและช่วยในการฟื้นฟูกล้ามเนื้อหลังวันทำกิจกรรมต่าง ๆ การวางแผนโปรตีนในแต่ละมื้อแบบนี้ช่วยให้ผมรู้สึกไม่เครียดกับการกินคลีนและยังคงความอร่อยสนุกสนานในทุกมื้อได้ด้วย ลองปรับใช้เทคนิคเหล่านี้ดูนะครับ จะช่วยให้การบำรุงร่างกายเป็นเรื่องง่ายและไม่ลำบากเกินไป

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