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What i eat day 37 | protein record 65 g / day

Total day protein = 63-67 g

Morning 🎃: Pumpkin Fried Egg ~ ~ 13-14 g

Noon 🍚: Roast Chicken Hip Calf ~ ~ 20-23 g

Cool 🐟: Steamed fish and vegetables ~ ~ 30 g

# Protein plan # Eat clean # Eat Clean happily # Protein # whatiate

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จากประสบการณ์ตรงในการวางแผนรับประทานโปรตีนวันละประมาณ 65 กรัม การเลือกเมนูที่มีโปรตีนครบถ้วนและหลากหลายเป็นสิ่งสำคัญมาก สำหรับมื้อเช้า ผมชอบทำฟักทองผัดไข่ เพราะนอกจากจะให้โปรตีนจากไข่ประมาณ 12 กรัมแล้ว ยังได้วิตามินและแร่ธาตุจากฟักทองประมาณ 1-2 กรัม ซึ่งช่วยเติมพลังงานอย่างยั่งยืนและดีต่อสุขภาพ มื้อเที่ยง ผมเลือกน่องสะโพกไก่ย่างที่ให้โปรตีนสูงถึง 20-23 กรัม ซึ่งทำให้อิ่มนานและลดความอยากอาหารจุบจิบนอกเวลา กินคู่กับผักสดหรือผักต้มช่วยเพิ่มไฟเบอร์ ช่วยระบบขับถ่ายดีขึ้น ส่วนมื้อเย็น ปลาและผักนึ่งที่ให้โปรตีนถึง 30 กรัม เป็นเมนูที่เบาแต่ครบถ้วน และยังช่วยควบคุมน้ำหนัก พร้อมลดไขมันได้ดี ปลายังมีโอเมก้า 3 ที่ช่วยบำรุงสมองและหัวใจด้วย ผมแนะนำให้ทุกคนที่ต้องการเพิ่มโปรตีนในแต่ละวัน ลองวางแผนเมนูโดยใช้วัตถุดิบเหมือนกับที่ผมนำเสนอ เพราะง่าย ทำได้จริง และเหมาะกับการกินคลีนอย่างมีความสุขจริงๆ นอกจากนี้ การกินโปรตีนให้เพียงพอช่วยในเรื่องการฟื้นฟูกล้ามเนื้อ ลดความเหนื่อยล้า และรักษาสุขภาพโดยรวมได้ดีด้วยครับ

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