三分练，七分吃。本周饮食参考： Weekly Plan (3/17-03/24/2025 ) MondayMeal 1: Scrambled eggs (2-3) with spinach and 1/4 avocado, cooked in 1 tsp olive oil. Meal 2: Grilled salmon (4-6 oz) with steamed broccoli and a small sweet potato (no butter, drizzle with 1 tsp olive oil). TuesdayMeal 1: Greek yogurt (unsweetened, full-fat, 1 cup) with 1 tbsp chia seeds and a handful of blueberries. Meal 2: Baked chicken breast (5 oz) with sautéed kale and garlic, plus 1/2 cup quinoa. WednesdayMeal 1: Smoked salmon (3-4 oz) on a bed of arugula with 1 tbsp flaxseed oil dressing. Meal 2: Turkey meatballs (5 oz, lean) with zucchini noodles and 1 tbsp almond butter sauce. ThursdayMeal 1: Omelette (2 eggs) with mushrooms, tomatoes, and 1 oz feta cheese. Meal 2: Grilled mackerel (5 oz) with roasted Brussels sprouts and 1/4 cup walnuts. FridayMeal 1: Chia pudding (2 tbsp chia seeds soaked in 1 cup unsweetened almond milk) with 1 tbsp crushed almonds. Meal 2: Beef stir-fry (4 oz lean beef) with bell peppers, onions, and 1 tbsp olive oil, served over cauliflower rice. SaturdayMeal 1: Cottage cheese (1 cup, low-fat) with 1 tbsp pumpkin seeds and a small apple. Meal 2: Baked cod (5 oz) with asparagus and 1/2 cup lentils seasoned with herbs. SundayMeal 1: Hard-boiled eggs (2-3) with a handful of cherry tomatoes and 1/4 avocado. Meal 2: Grilled shrimp (6 oz) with mixed greens, cucumber, and 1 tbsp tahini dressing.
genes100 发表于 2025-03-19 14:51 三分练，七分吃。本周饮食参考： Weekly Plan (3/17-03/24/2025 ) MondayMeal 1: Scrambled eggs (2-3) with spinach and 1/4 avocado, cooked in 1 tsp olive oil. Meal 2: Grilled salmon (4-6 oz) with steamed broccoli and a small sweet potato (no butter, drizzle with 1 tsp olive oil). TuesdayMeal 1: Greek yogurt (unsweetened, full-fat, 1 cup) with 1 tbsp chia seeds and a handful of blueberries. Meal 2: Baked chicken breast (5 oz) with sautéed kale and garlic, plus 1/2 cup quinoa. WednesdayMeal 1: Smoked salmon (3-4 oz) on a bed of arugula with 1 tbsp flaxseed oil dressing. Meal 2: Turkey meatballs (5 oz, lean) with zucchini noodles and 1 tbsp almond butter sauce. ThursdayMeal 1: Omelette (2 eggs) with mushrooms, tomatoes, and 1 oz feta cheese. Meal 2: Grilled mackerel (5 oz) with roasted Brussels sprouts and 1/4 cup walnuts. FridayMeal 1: Chia pudding (2 tbsp chia seeds soaked in 1 cup unsweetened almond milk) with 1 tbsp crushed almonds. Meal 2: Beef stir-fry (4 oz lean beef) with bell peppers, onions, and 1 tbsp olive oil, served over cauliflower rice. SaturdayMeal 1: Cottage cheese (1 cup, low-fat) with 1 tbsp pumpkin seeds and a small apple. Meal 2: Baked cod (5 oz) with asparagus and 1/2 cup lentils seasoned with herbs. SundayMeal 1: Hard-boiled eggs (2-3) with a handful of cherry tomatoes and 1/4 avocado. Meal 2: Grilled shrimp (6 oz) with mixed greens, cucumber, and 1 tbsp tahini dressing.
Sample Weekly Schedule: Mon/Fri: 40 min brisk walk (250 cal) + 10 min strength (50 cal) = 300 cal. Tue/Thu: 35 min cycling (250 cal) = 250 cal. Wed/Sat: 40 min walk (250 cal) = 250 cal. Sun: Rest or light stretching/walking (~100 cal optional).
Weekly Plan (3/17-03/24/2025 ) Monday Meal 1: Scrambled eggs (2-3) with spinach and 1/4 avocado, cooked in 1 tsp olive oil. Meal 2: Grilled salmon (4-6 oz) with steamed broccoli and a small sweet potato (no butter, drizzle with 1 tsp olive oil). Tuesday Meal 1: Greek yogurt (unsweetened, full-fat, 1 cup) with 1 tbsp chia seeds and a handful of blueberries. Meal 2: Baked chicken breast (5 oz) with sautéed kale and garlic, plus 1/2 cup quinoa. Wednesday Meal 1: Smoked salmon (3-4 oz) on a bed of arugula with 1 tbsp flaxseed oil dressing. Meal 2: Turkey meatballs (5 oz, lean) with zucchini noodles and 1 tbsp almond butter sauce. Thursday Meal 1: Omelette (2 eggs) with mushrooms, tomatoes, and 1 oz feta cheese. Meal 2: Grilled mackerel (5 oz) with roasted Brussels sprouts and 1/4 cup walnuts. Friday Meal 1: Chia pudding (2 tbsp chia seeds soaked in 1 cup unsweetened almond milk) with 1 tbsp crushed almonds. Meal 2: Beef stir-fry (4 oz lean beef) with bell peppers, onions, and 1 tbsp olive oil, served over cauliflower rice. Saturday Meal 1: Cottage cheese (1 cup, low-fat) with 1 tbsp pumpkin seeds and a small apple. Meal 2: Baked cod (5 oz) with asparagus and 1/2 cup lentils seasoned with herbs. Sunday Meal 1: Hard-boiled eggs (2-3) with a handful of cherry tomatoes and 1/4 avocado. Meal 2: Grilled shrimp (6 oz) with mixed greens, cucumber, and 1 tbsp tahini dressing.
年龄？我其实有点怀疑2022的数据是否准确。 2023 年在实行 Keto diet , 大量的肉和脂肪，所以综合指标最差。2024停止了Keto， 但体重增加较多， TG 也还在增长。今年准备严格一点控制体重，看TG会不会好一些。 想起来了，2022 年是疫情期，时间自由，每早run 4 miles ,体重减了20LB 。 看样子还是要定时review一下。
你这也太低碳了，第一天就一个小红薯，碳水都不到60.
第二天才半杯quinoa和一把蓝莓，一杯奇亚籽，碳水肯定没到100.
吃碳水太少了啊。
Day 1： 早餐 ： 2片面包（140 ） TJ turkey breast (60 ) Egg (80) coffee (60 )= 340 卡 午餐： 1 自制恰巴塔（230) fish (200) , Costco Winton 8 pieces (130) = 550 卡 Snack : 8 pieces almond (75) 晚餐： oat 1/4 cup (150) , 三杯鸡 1 cup（300），蔬菜若干（200）= 650卡 Snack ：8 pieces almond (75) ---------------------------------------------------------------------------------------------------- Total ：1700 卡 晚餐需要调整
nutrition fact :
Day2 ： 1.早餐 ：起晚了 ，egg (80) = 80 卡 2.午餐：oat 1/4 cup (150) , 三杯鸡 1 cup（300），蔬菜若干（100）coffee (60 ) = 610卡 3.Snack :8 pieces almond (75) , 1 banana (90) = 165 4.晚餐： oat 1/4 cup (150)，salmon 6 oz(310) , 蔬菜若干（200）= 660
Total = 1515
nutrition fact :
Day 3 ： 1.早餐 ：egg (80) , coffee with 1/2 cup fat free milk 1tbsp honey (105) = 185卡 2.午餐： 自制恰巴塔（230) salmon 4 oz (230) , Costco Winton 4 pieces (65) = 525卡 3.Snack : 8 pieces almond (75) 4.晚餐： 自制恰巴塔（230) salmon 4 oz (230)，泡菜豆腐汤 1 cup (300) = 760
Total = 1545
Day 4(3/28): 1.早餐 ：egg white 2 (34) , egg yolk 1/2 ( 26) , chicken breast 2 OZ (100) , oat 1/8 cup (80) = 240 2.午餐 ：cooked beef shank 2 OZ (180) , chicken breast 1 OZ (50) , oat 1/4 cup (150) = 380 3.Snack : coffee (60 )， 8 pieces almond (75) = 135 4.晚餐： oat 1/4 cup (150)，cooked beef shank 2 OZ (180) , 蔬菜若干（200) , miso soup with tofu 1 cup (100)= 630
Total :1400
Nutrition fact :
Day 5(3/29): 1.早餐 ：egg white 2 (34) , egg yolk 1/2 ( 26) , chicken breast 2 OZ (100) , oat 1/8 cup (80) , Faze Total non fat Greek Yogurt 4 Tbsb 30 = 270 2.午餐：外食 生煎包 1 (200) ，饺子 2(140) = 340 3.snack：almond 8 （75）apple 1(95 ) egg (80 ) = 250 4 晚餐 ： oat 1/4 cup (150)，chicken breast 2 OZ (100) ， cooked beef shank 1 OZ (90) 蔬菜若干（200）= 540
Total = 1400
Day 6(3/30): Skip day Day 7(3/31): 1.早餐 ：egg white 2 (34) , egg yolk 1/2 ( 26) , chicken breast 2 OZ (100) , oat 1/8 cup (80) = 240 2.午餐： oat 1/8 cup (80)，chicken breast 2 OZ (100) , 海鲜豆腐 蔬菜汤（200），南瓜 ４OZ (40) = 420 3.Snack : coffee with 1/2 cup non fat milk (60), Faze Total non fat Greek Yogurt 4 Tbsb (30), almond 8 ( 75) =165 4 晚餐 ： oat 1/4 cup (150)，健康版水煮鱼（ 6oz fish , 2 cups veg, oil ) (300) , 蔬菜牛肉（ 2 slice beef， veg 1 cup , oil ) (200) = 650 Total = 1475 Carbs: ~95.2g Protein: ~135.6g Day 8(04/01): 加入yoga 30m，跳操30m 1.早餐 ：egg white 2 (34) , egg yolk 1/2 ( 26) , chicken breast 2 OZ (100) , oat 1/8 cup (80) = 240 3.Snack : coffee with 1/2 cup non fat milk (60), Faze Total non fat Greek Yogurt 4 Tbsb (30), almond 8 ( 75) =165 2.午餐： oat 1/8 cup (80)，chicken breast 2 OZ (100) , 海鲜豆腐 蔬菜汤（300) =480 4 晚餐 ： oat 1/4 cup (150), beef flank 2OZ (200),芹菜虾仁 （100），荷兰豆香肠（100）= 550 Total = 1435 Carbs: ~83.2g Protein: ~120.9g
Day 9(04/02): 加入yoga 30m， outdoor walking 30 1.早餐 ：egg white 1(17) , egg yolk 1/2 ( 26) , chicken breast 2 OZ (100) , oat 1/8 cup (80) = 220 2.午餐： oat 1/8 cup (80)，chicken breast 2 OZ (100) , 海鲜豆腐 蔬菜汤（200) , 中式香肠 1 根 （200）=580 3.Snack : coffee with 1/2 cup non fat milk (60), Faze Total non fat Greek Yogurt 4 Tbsb (30), almond 8 ( 75) =165 4 晚餐 ： oat 1/4 cup (150), beef flank 1OZ (100), 红烧茄子（100，boiled broccoli (50), 蔬菜汤 （50）=450 Total :1435 Carbs: ~99g Protein: ~101.3g
Day 9(04/03): 加入yoga 30m， HIIT 30m 1.早餐 : too busy , skip 2.午餐： oat 1/8 cup (80)，南瓜 ４OZ (40) , chicken breast 2 OZ (100),海鲜豆腐 蔬菜汤（200) , salad with 6 walnut 1/4 OZ and yogurt ( 100) , egg 1 (80) = 600 3.Snack : coffee with 1/2 cup non fat milk (60 )， 8 pieces almond (75) , satin caned (200) , oat 1/8 cup (80) = 415 4 晚餐 ： oat 1/4 cup (150), grilled chicken breast 6 OZ (300), steamed broccoli 1 1/2 cup (100) = 550 Total : 1565 should never skip breakfast
Day 10(04/04): 加入yoga 30m，indoor cardio 15 m 1.早餐 ：egg white 1(17) , egg yolk 1/2 ( 26) , chicken breast 2 OZ (100) , oat 1/8 cup (80) = 220 2.午餐： oat 1/8 cup (80)，南瓜 ４OZ (40) , chicken breast 2 OZ (100), salad with 6 walnut 1/4 OZ and yogurt ( 100) , egg 1 (80) = 400 3.Snack : coffee with 1/2 cup non fat milk (60 )， 8 pieces almond (75) =135 4 晚餐 ： oat 1/4 cup (150), grilled chicken breast 4 OZ (300), beef fajita 4 OZ 400 = 850 Total = 1605 :(
Day 11(04/05): 加入yoga 30m Skip day
Day 12(04/06): 加入yoga 30m，indoor cardio 15 m 1.早餐 ：egg white 1(17) , egg yolk 1/2 ( 26) , chicken breast 2 OZ (100) , oat 1/8 cup (80) = 220 2.午餐： oat 1/8 cup (80),chicken breast 4 OZ (200), stir fried veg (200) = 480 3.Snack : coffee with 1/2 cup non fat milk (60 ), Faze Total non fat Greek Yogurt 4 Tbsb with 1 tsb honey (50) =110 4 晚餐 ： oat 1/8 cup (80), stir fried veg (200), chicken breast 3 OZ (150), canned satin (200) = 630 Total = 1440
Day 13(04/07): exercise break day 1.早餐 ：egg (80) chicken breast 2 OZ (100) , oat 1/8 cup (80) = 260 2.Snack : coffee with 1/2 cup non fat milk (60 ), Faze Total non fat Greek Yogurt 4 Tbsb with 1 tsb honey (50),8 pieces almond (75) =185 3.午餐： oat 1/8 cup (80),chicken breast 4 OZ (200), veg soup with tofu (200) = 480 4 晚餐 ： oat 1/4 cup (150), grilled chicken breast 4 OZ (300), tofu(200) with ground pork(100) 8 OZ ( 300) = 750 5.Icecream Häagen-Dazs 1 tbsb = 40 Total = 1715 今天吃爆了
Day 15(04/09): 1.早餐 ：egg (80), chicken breast 2 OZ (100) ,oat 1/8 cup (80) = 260 2.Snack : coffee with 1/2 cup non fat milk (60 ), 8 pieces almond (75),Faze Total non fat Greek Yogurt 4 Tbsb with 1 tsb honey (50) = 185 3.午餐： oat 1/8 cup (80),chicken breast 3 OZ (150), veg soup with tofu (150) = 380 4 晚餐 ： oat 1/4 cup (150),stir fry veg (200 ),鱼（ 6oz fish , 2 cups veg, oil ) (300) = 650 Total = 1475 好像进入平台期了，是不是要试试晚餐减碳水？
Day 16(04/10): 1.早餐 ：egg (80), chicken breast 2 OZ (100) ,oat 1/8 cup (80) = 260 2.Snack : coffee with 1/2 cup non fat milk (60 ), 8 pieces almond (75),Faze Total non fat Greek Yogurt 4 Tbsb with 1 tsb honey (50) = 185 3.午餐： oat 1/8 cup (80),chicken breast 3 OZ (150), veg(100)=330 4 晚餐 ： oat 1/8 cup (80),chicken breast 2OZ (100), stir fried veg with egg(200), tofu(100) with ground pork(200) 8 OZ ( 200) =680 Total = 1455 very full , need to lower dinner in take
Day 17(04/11): cut carb to 1/4 cup oat per day 1.早餐 ：egg (60, with 1/2 yolk), chicken breast 2 OZ (100) ,oat 1/8 cup (80) = 240 2.Snack : coffee with 1/2 cup non fat milk (60 ) ，Faze Total non fat Greek Yogurt 2 Tbsb with 1/2 tsb honey (25) =85 3.午餐： canned satin (200 ),chicken breast 3 OZ (150), veg(100)=450 4 晚餐 ： oat 1/8 cup (80),chicken breast 3OZ (150), stir fried veg with pork(300) = 530 Total =1305
Day 18(04/12): cut carb to 1/4 cup oat per day Skip day Day 19(04/13): cut carb to 1/4 cup oat per day cycling 30m
Day 20(04/14): cut carb to 1/4 cup oat per day 1.早午餐 ：, chicken breast 2 OZ (100,17p) ,oat 1/8 cup (80) ， turkey ,carrot ,potato meat ball 5 (50 cal each with Protein: 3.7 gCarbs: 6.6 gFat: 1.1 g)250 = 430 2.Snack : coffee with 1/2 cup non fat milk (60 ) 1 egg with 1/2 yolk (60 ) , canned tuna (180) = 300 4 晚餐 ： oat 1/8 cup (80),chicken breast 3OZ (150), stir fried veg with chicken(200), veg soup with tofu (150),pork ribs 6 oz (450) = 950 Total =1680 想要clean eat只能吃鸡胸加水煮蔬菜。
Day 21(04/15): cut carb to 1/4 cup oat per day 1.早午餐 ：, chicken breast 2 OZ (100,17p) ,oat 1/8 cup (80) , tofu veg soup (200) , veg chicken (250) = 630 2.Snack : coffee with 1/2 cup non fat milk (60 )Greek Yogurt 2 Tbsb with 1/2 tsb honey (25) =85 4 晚餐 ： oat 1/8 cup (80),chicken breast 2OZ (100), canned satin (200) ,1/2yolk egg (60) = 440 Total = 1155
Day 22(04/16): 1.早午餐 ：, chicken breast 2 OZ (100,17p) ,oat 1/8 cup (80) ,1/2yolk egg (60) = 240 2.Snack : coffee with 1/2 cup non fat milk (60 ) 4 午晚餐 ： oat 1/8 cup (80),chicken breast 2OZ (100), canned tuna (200),红烧茄子（300) stir fried veg with chicken(200) =880 Total = 1180
Day 23(04/17): biking 60 min 1.早午餐 ：, oat 1/8 cup (80) ,1/2yolk egg (60),salmon 2.3 oz(120) 红烧茄子（150) stir fried veg with chicken(100) = 510 2.Snack : coffee with 1/2 cup non fat milk (60 ) 4 午晚餐 ： oat 1/8 cup (80),chicken breast 2OZ (100), salmon 4 oz(200)红烧茄子（200) stir fried veg with shrimp(200) =780 Total = 1350
Day 24(04/18) 1.早午餐 ：, chicken breast 2 OZ (100,17p) ,oat 1/8 cup (80) ,1/2yolk egg (60) = 240 2.Snack : coffee with 1/2 cup non fat milk (60 ), 8 pieces almond (75),Faze Total non fat Greek Yogurt 2 Tbsb with 1/2 tsb honey (25) = 160 4 午晚餐 ： oat 1/8 cup (80),chicken breast 4OZ (200),veg with sausage 1 link (300), Korean sweet potato glass noodle 3 OZ (300) = 880 drink : 银耳木瓜羹（10OZ）（200） Total = 1480
Day 25(04/19) walking 60 min 1.早午餐 ：, chicken breast 2 OZ (100,17p) , sweet potato 1/2cup (50) ,1/2yolk egg (60) = 210 2.Snack : coffee with 1/2 cup non fat milk (60 ), 8 pieces almond (75) = 135 4 午晚餐 ： oat 1/8 cup (80),1/2yolk egg (60) salmon 4 oz(200) 1/2 avocado (120) = 460 Total = 805 不可持续，饿的睡不着。 Day 26(04/20) Skip day
Day 27(04/21) indoor cardio 30 m 1.早午餐 ：oat 1/8 cup (80) ,1/2yolk egg (60), Turkey Veg meatball 4 (200) , veg soup with pork ribs (200) = 540 2.Snack : coffee with 1/2 cup whole milk (80 ),)Greek Yogurt 3Tbsb with 1/2 tsb honey (35) = 115 4 午晚餐 ： oat 1/8 cup (80),canned tuna (200), 1/2 costco hard tofu (200) , chinese sausage (250) stewed beef 2 OZ (150) = 880 Total = 1535 超了， dinner太多meat。
Day 28(04/22)biking 60 min 1.早餐 ：, chicken breast 2 OZ (100,17p) ,oat 1/8 cup (80) ,1/2yolk egg (60) = 240 2.Snack : coffee with 1/2 cup whole milk (80 ) 8 pieces almond (75) =155 3.午餐：sweet potato 1/2cup (50) ,1/2yolk egg (60)1/4 costco hard tofu (100) , 1/2chinese sausage (150) =360 不应该熬夜啊，饿。
我买了一模一样的盘子哈哈
100克碳水很多了😂
Keto的执行方法不同会造成结果差很多，不见得是keto不适合。不知道mm keto的时候有没有测过生酮水平？我给朋友的建议都是要测尿液或者血液。我自己怕疼，所以测尿液。尿检不出来不算生酮。
生酮简单来说还分dirty keto和well formulated keto。执行起来差别很大的。
我瞎提几个建议，mm随便看看： 1.增加蛋白质，尤其是早餐。按每磅至少0.8克。而且最好的protein distribution是每顿平均，我每顿三十多克。 2.加纤维，比如day 3的馄炖皮可以用wassa cracker代替。一天最少三十克纤维。 3. 早餐加量，鸡蛋至少三到四个。早餐蛋白质充足有利于另外两顿饭控制食欲。
谢谢MM建议，我试试看。应为家庭遗传基因的LDL都比较高，再结合近三年的体检结果，控脂是我的首要任务。
准备就是逐步减少总能量摄入，尽量按理想比例，分配蛋白质，碳水，脂肪的比例，已保证足够蛋白质为优先，然后调整脂肪和碳水化合物.
按照大约1500卡每日摄入量，保证蛋白100g 计算，我需要
100g (400卡）蛋白 27% 150g (600 卡）碳水 40% 55g (500 卡）脂肪 33%
我调整一下饮食试试。
第一周小结：找到合适饮食比例与热量，减重2.3 L。谢谢realsimplejill MM 的建议，确实有利于控制食欲。
从源头上把控！
谢谢MM建议：） 我目前大概保持每天一万步的水平，慢跑大概要等体重再降下来一些开始,一是膝盖受伤，二是我很难饮食，大量运动同时进行。运动改变之后会很饿，饭量一定超标。 MM提到的重训30*2 build up 是什么概念?有没有相应的链接或视频？我还从未认真进行过weight training,看样子应该开始了。 我的A1C是5.3但也有一年多没测了，准备三个月后和其他几项一起做。
Got it，谢谢MM
第二周小结：继续合适饮食比例与热量，本周减重2.5 Lb. ，总减重4.8Lb。谢谢FannyZheng MM 的建议，逐渐加入锻炼。感觉锻炼对减重的影响不大，但对心情和身体状态的帮助很大。
锻炼后食量增大，本周后面两天饮食控制有待提高，特别是牛肉类的总量。看似很少，热量很高。
谢谢MM的评论，我也是在逐步尝试。差不多两周了，明显感觉身体对甜食和主食的渴望 :(
第三周小结：继续平衡饮食，食物重量控制不足，如预期进入减重 平台期。 本周减重1Lb, 总减重5.8Lb. 下周恢复食物称重，加入锻炼，特别是strength training。
第四周小结：继续平衡饮食，碳水减半, 每日总卡标准调至1200，加入部分锻炼。 本周减重1.9Lb, 总减重7.7Lb. 下周继续加入锻炼，特别是strength training。 月小结：基本完成目标（ 差1.4Lb),掌握饮食标准。锻炼部分需要加强。