上班族增肌减脂营养配餐
CCClin
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
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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
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Light Lunch: Open faced Asian bakery FLUFFY AF milk bread lightly toasted, topped with apple slices, apple smoked turkey breast strips and honey mustard
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06/13 TUE
Breakfast: Open faced avocado toast drizzled with fresh lemon juice and dusted with paprika & peach slices
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Lunch: Open faced Rye Country Bread with grilled chicken marinated in coconut lime mango habanero sauce, and grilled peaches topped with honey mustard
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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
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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
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06/15 THUR
Breakfast: Omelet with mushrooms, caramelized onion and smoked turkey & Granny smith apples dipped in almond butter
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Lunch: Open faced Rye Country Bread with Sriracha Mayo Tuna, fried egg whites, peach slices and honey mustard
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06/16 FRI
Breakfast: Little muffin-tin bread pudding with Asian milk bread, almond milk, egg whites and blueberries & Conference pears & grapes
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Lunch: Open faced sunflower and flax seed multigrain bread with garlic chicken sausage, egg whites, caramelized onions and honey mustard
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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
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06/18 SUN
LEFTOVERS
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06/19 MON
Breakfast: Baked egg white muffin with turkey breast, spinach & Bread Pudding muffins & Peach slices
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Lunch: Open faced avocado toast dusted with paprika, and topped with smoked dill salmon and drizzled with fresh lemon juice
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06/20 TUE
Breakfast:PB&J on multigrain toast & Baked egg white muffin & halved mango
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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
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06/21 WED
Breakfast: Oatmeal with almond milk & 2 egg white muffins with smoked turkey and spinach & 1 garlic chicken sausage
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Lunch: Chinese spinach salad, boiled broccoli and chicken breast
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06/22 THURS
Breakfast: Open faced toast with almond butter, banana and coconut shreds & Greek yogurt with fri-berry jam, blueberries and coconut
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Lunch: Open faced multigrain toast with smoked turkey, caramelized onions, egg white salad mixed in sriracha mayo
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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
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Lunch: Open faced multigrain toast topped with spinach omelette, smoked salmon vs. spicy tuna, green apple slices and smudged with light mayo
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06/24 SAT
Brunch: Thai masala curry with chicken breast, peppers, basil, onions and a side of forbidden rice
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06/25 SUN
Brunch: Walnut basil pesto butternut squash noodles with basil, spicy Italian chicken sausage, mushroom and bell peppers
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Lunch: Pita pockets filled with soy ginger glazed chicken, caramelized onions, scrambled egg whites with spinach and mushroom
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Breakfast: Deconstructed Greek yogurt parfait with blueberries and granola & blueberry multigrain belgian waffles topped with strawberries
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Lunch: Pita pockets filled with pesto chicken, grilled asparagus and mushrooms
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Breakfast: Apple cube oatmeal with apple chips, soy milk & egg white tower topped with spicy Italian chicken sausage
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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
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Breakfast: DIY parfait boat with side of strawberries, blueberries, banana and crushed monkey cookies chunks, coconut chips, and apple chips
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Lunch: Garden whole wheat wrap filled with roast beef slices, cucumber, caramelized onions and side of cucumber dill greek yogurt tzatziki sauce
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Breakfast: Classic breakfast platter - Blueberry multigrain belgian waffles topped with greek yogurt, fresh fruit, coconut flakes and honey roasted granola
