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What I eat day 26: Save 65 grams of protein / day

Day 26

✨ breakfast, lunch, dinner ~ ~ 58-66 g

# Protein plan # High protein menu # cookingathome # whatiate # Share food menu

2/11 Edited to

ในแต่ละวันการเลือกเมนูอาหารที่มีโปรตีนสูงจะช่วยเสริมสร้างกล้ามเนื้อและให้พลังงานที่เพียงพอกับกิจกรรมต่าง ๆ เช้าของฉันมักเริ่มด้วยกรีกโยเกิร์ตที่มีกราโนล่ารสช็อกโกแลตและอัลมอนด์ซึ่งเป็นอาหารที่ไม่เพียงแค่ให้โปรตีน 10-13 กรัม แต่ยังมีไขมันดีและใยอาหารช่วยให้รู้สึกอิ่มนาน สำหรับมื้อเที่ยง ข้าวผัดแหนมใส่ไข่ที่มีโปรตีนประมาณ 16 กรัม ถือเป็นเมนูง่าย ๆ ที่เต็มไปด้วยรสชาติพร้อมเครื่องดื่มนมถั่วเหลืองเพิ่มโปรตีนอีก 9 กรัม ซึ่งช่วยเติมเต็มความต้องการของร่างกายในช่วงกลางวัน ส่วนมื้อเย็นจะเน้นต้มแซ่บกระดูกหมู ที่ให้โปรตีน 20-25 กรัม ราดข้าวสวยเพิ่มพลังงานอีก 3 กรัม เมนูนี้เหมาะสำหรับคนที่ชอบรสจัดจ้านและอยากได้รับโปรตีนครบถ้วนหลังวันทำงานเต็มที่ นอกจากเมนูเหล่านี้ การวางแผนรับประทานอาหารโปรตีนสูงยังช่วยให้เราควบคุมปริมาณโปรตีนได้อย่างเหมาะสม และยังสามารถปรับเปลี่ยนวัตถุดิบ เช่น เพิ่มไก่ ปลา หรือเต้าหู้ตามชอบ เพื่อความหลากหลายและครบสารอาหารในแต่ละวัน

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