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.
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。