p*********l 发帖数: 26270 | 1 今天做饭了,上菜谱,很简单的中式烤三文鱼。
中式,主要是指marinade味道是中国式的,里面有:生抽,cooking sherry,香菜末,
花椒粒。cooking sherry是一种做菜的酒,完全可以用料酒代替。香菜也是看个人喜好
,其实我觉得三文鱼最配的是dill(中文可能叫鱼腥草?),但是家里没有,香菜也挺
不错的。
5 oz的野生三文鱼,早上上班以前用marinade腌上,晚上下班回来就可以用了。如果在
家的话,腌两三个小时就足够了,中间可以翻一次身。
烤箱打到375度,预热,然后把三文鱼放在rack上烤,下面用个装了水的小盘子接着,
中间翻一次身。三文鱼千万不能烤老,老了就很难吃了,大概是每面5分钟的样子,烤
到用叉子很容易把鱼肉分层,那么就是烤好了。小盘子里蒸上来的水汽也有助于三文鱼
保持水分和鲜嫩。
配菜是清蒸青菜,这次的调料是蒸鱼豉油加日本的绿色芥末,稍微有点辛辣,这么点
kick还是挺喜欢的,而且也搭配三文鱼的味道。
最后,我吃三文鱼都是扔掉鱼皮的,即使是野生鱼,因为鱼皮是毒素积累的部位,如果
你喜欢吃鱼皮的话,烤的最后两三分钟应该换大火,把鱼皮烤焦。我不吃皮,就不... 阅读全帖 |
|
p*********l 发帖数: 26270 | 2 3 - 中式烤三文鱼
今天做饭了,上菜谱,很简单的中式烤三文鱼。
中式,主要是指marinade味道是中国式的,里面有:生抽,cooking sherry,香菜末,
花椒粒。cooking sherry是一种做菜的酒,完全可以用料酒代替。香菜也是看个人喜好
,其实我觉得三文鱼最配的是dill(中文可能叫鱼腥草?),但是家里没有,香菜也挺
不错的。
5 oz的野生三文鱼,早上上班以前用marinade腌上,晚上下班回来就可以用了。如果在
家的话,腌两三个小时就足够了,中间可以翻一次身。
烤箱打到375度,预热,然后把三文鱼放在rack上烤,下面用个装了水的小盘子接着,
中间翻一次身。三文鱼千万不能烤老,老了就很难吃了,大概是每面5分钟的样子,烤
到用叉子很容易把鱼肉分层,那么就是烤好了。小盘子里蒸上来的水汽也有助于三文鱼
保持水分和鲜嫩。
配菜是清蒸青菜,这次的调料是蒸鱼豉油加日本的绿色芥末,稍微有点辛辣,这么点
kick还是挺喜欢的,而且也搭配三文鱼的味道。
最后,我吃三文鱼都是扔掉鱼皮的,即使是野生鱼,因为鱼皮是毒素积累的部位,如果
你喜欢吃鱼皮的话,烤的最后两三分钟应该换大火,把鱼... 阅读全帖 |
|
s********e 发帖数: 1596 | 3 惨了,昨天大概是晚饭蛋白质太少,肚子饿的早,嘴馋吃了一大块豌豆黄和两块Mochi
,这得多少卡路里啊! 今早的体重比昨天涨了一点点:(
9/6
breakfast:
1 bowl rice soup
2cmX3cmX5cm cake (home made, no oil, no sugar added, just flour and eggs)
Lunch:
2 oz steamed rice
1/2 cup fried bell pepper (1tsp oil)
1/2 cup bok choy soup
3oz dried TOFU
1oz lean pork
Dinner:
1 oz steamed rice
1/2 cup fried bell pepper (1tsp oil)
1/2 cup boiled cabbage
2oz lean pork |
|
s********e 发帖数: 1596 | 4 惨了,昨天大概是晚饭蛋白质太少,肚子饿的早,嘴馋吃了一大块豌豆黄和两块Mochi
,这得多少卡路里啊! 今早的体重比昨天涨了一点点:(
9/6
breakfast:
1 bowl rice soup
2cmX3cmX5cm cake (home made, no oil, no sugar added, just flour and eggs)
Lunch:
2 oz steamed rice
1/2 cup fried bell pepper (1tsp oil)
1/2 cup bok choy soup
3oz dried TOFU
1oz lean pork
Dinner:
1 oz steamed rice
1/2 cup fried bell pepper (1tsp oil)
1/2 cup boiled cabbage
2oz lean pork |
|
s**********g 发帖数: 1578 | 5 8/31 Wed
- breakfast: 1 large orange (100)
- lunch: 1/3 old fashioned oatmeal (110); soft tofu (50); baby bok choy (50)
; hot dog (130); soy sauce (10)
- snack: 1 candy mint (20); 1 piece chocolate (50)
- dinner: vietnamese grilled pork with crushed rice (1000) 算不清应该多少卡,
反正吃得超爽, 娃哈哈.
- exercise: 1 hr elliptical (-500)
今天失误的饮食安排, 早上没的吃, 晚上一个劲儿吃...算是....庆祝漫长的8月结束了
!! |
|
m******i 发帖数: 9479 | 6 day 56
112.2
lunch:
100g pork + 1 low carb tortilla
snack:
14g peanuts
dinner:
100g chicken thigh + 30g jerky + 1.5 tsp olive oil + 80g bok choy + 10g
chestnut
total:
around 1000cal net carbs<25g
excercise:
0 今天不舒服,斗争了很久,还是算了休息一下。 |
|
m******i 发帖数: 9479 | 7 day 57
112.4
lunch:
1 low carb tortila + 100g chicken thigh + 15g pork stewed + 100g celery +
20g 牛肉干
snack:
14g peanuts + 10g猪油渣
dinner:
200g napa cabbage + 100g bok choy + 80g red pepper + 80g jalapeno + 4oz tofu
+ 60g asparagus + 100g mushrooms + 100g kimchi + 1tsp olive oil + 20g 叉烧肉
晚餐绝对吃多了,做的蔬菜大杂烩,我吃了两大碗……热量是很低的,carb是不低的……
total:
<1000cal net carbs around 30g
excercise:
p90X cardioX
晚饭吃得太多了,明天体重估计要悲剧了 |
|
m******i 发帖数: 9479 | 8 day 69
110.4
breakfast:
green smoothie(70g spinach + 80g celery + 55g cranberries)
lunch:
85g pork shoulder lean + 100g soy puffs
dinner:
68g pork shoulder lean + 80g soy puffs + 125g bok choy
total:
around 1100cal, net carbs < 30g
excercise:
郑多燕2+1
最近一段时间的酮都不是很多了,在15到40之间,都超不过40.不晓得为啥。不过我的
第一阶段目标也差不多快达到了,已经不是很在意了。今天吃得比较咸,明天可能又要
储水了赫赫 |
|
m*****y 发帖数: 1652 | 9 Bok Choy 0.2 NC per 1/2 cup cooked
Napa cabbage 0g NC per1/2 cup cooked
Broccoli 0.8/0.5cup raw 1.7/0.5cup cooked
lettuce 0.2-0.5/0.5cup
cauliflower 0.9/0.5cup
XXX carrot 5.6!/0.5cup
XXXpotato 10.5..XXX Taro 19.5 |
|
m******i 发帖数: 9479 | 10 day 19
107.8 差点没跌破眼镜。。。
lunch:
越南米粉一碗但是没吃米粉,大概80g左右的肉吧,然后一盘豆芽,一点jalapeno,一
些辣椒酱,一杯cafe里面混了condensed milk大约1tbsp
snack:
3 cashew clusters + 1/2 atkins bar (下午实在是饿着了)
dinner:
100g eggplant + 150g bok choy + 50g pork tenderloin + 1/2 tbsp bacon oil + 1
egg yolk
snack:
1 wedge light swiss cheese + 5 almonds
total:
around 900cal net carbs around 50g
excercise:
郑多燕1 |
|
m******i 发帖数: 9479 | 11 day 28
107.2
lunch:
5 pot sticker + 2 eggs + 1/2 tsp olive oil
snack:
costco各种试吃……cheese/bread/granola bars total <300cal
dinner:
1/2oz peanuts + 150g baby bok choy + 100g chicken breast + 1/2 slice rye
bread + 1 tomato + 1 tsp olive oil
total:
<1200cal
excercise:
郑多燕4+大球1
+ |
|
m******i 发帖数: 9479 | 12 day 49
breakfast:
55g 自制全麦包 + 2tbsp guacamole + 1 chicken sausage
lunch:
200g blueberry + 1/2 fuji apple + 50g pollock
afternoon:
2 cup soymilk + 1 tomato
dinner:
120g chicken thigh(skinless, stewed) + 150g shanghai bok choy + 1tsp olive
oil
+ 1 baby carrot + 4 cloves garlic + 15g bamboo shoot
total:
around 1100cal
excercise:
bum bum
每天吃三餐,还要吃够蛋白质,还要控制热量,还要吃够fiber,真是捉襟见肘。只能
尽量cut掉fat,否则怎么都吃不饱
24g |
|
m******i 发帖数: 9479 | 13 day 19
107.8 差点没跌破眼镜。。。
lunch:
越南米粉一碗但是没吃米粉,大概80g左右的肉吧,然后一盘豆芽,一点jalapeno,一
些辣椒酱,一杯cafe里面混了condensed milk大约1tbsp
snack:
3 cashew clusters + 1/2 atkins bar (下午实在是饿着了)
dinner:
100g eggplant + 150g bok choy + 50g pork tenderloin + 1/2 tbsp bacon oil + 1
egg yolk
snack:
1 wedge light swiss cheese + 5 almonds
total:
around 900cal net carbs around 50g
excercise:
郑多燕1 |
|
m******i 发帖数: 9479 | 14 day 28
107.2
lunch:
5 pot sticker + 2 eggs + 1/2 tsp olive oil
snack:
costco各种试吃……cheese/bread/granola bars total <300cal
dinner:
1/2oz peanuts + 150g baby bok choy + 100g chicken breast + 1/2 slice rye
bread + 1 tomato + 1 tsp olive oil
total:
<1200cal
excercise:
郑多燕4+大球1
+ |
|
m******i 发帖数: 9479 | 15 day 49
breakfast:
55g 自制全麦包 + 2tbsp guacamole + 1 chicken sausage
lunch:
200g blueberry + 1/2 fuji apple + 50g pollock
afternoon:
2 cup soymilk + 1 tomato
dinner:
120g chicken thigh(skinless, stewed) + 150g shanghai bok choy + 1tsp olive
oil
+ 1 baby carrot + 4 cloves garlic + 15g bamboo shoot
total:
around 1100cal
excercise:
bum bum
每天吃三餐,还要吃够蛋白质,还要控制热量,还要吃够fiber,真是捉襟见肘。只能
尽量cut掉fat,否则怎么都吃不饱
24g |
|
m***g 发帖数: 1633 | 16 12/9
Note to self:
* 吃东西不是每包都一定吃完,可以留到明后天啊。
* 饿了多吃苹果. Eat less in the afternoon.
* Goal for today: make it less than 2000
Total: 2690 cal
workout: running 3.5mi
---
breakfast (315 cal) (got up at 11...)
红枣(3个大)莲子(3)桂圆(3)银耳(some)汤 (60cal?)
honey: 1tbsp (60cal)
almond butter: 1 pack (90 cal)
中成药: 20 ml (10cal)
apple: 1 medium (95cal)
---
Lunch (700cal)
Coral Red Rice Jook with Taro and rock sugar: 1.5 bowl (150 cal)
Slow-Cooked Kohlrabi (6 pcs) and carrot (4 pcs): 40cal
fried baby bok choy (10 pcs... 阅读全帖 |
|
m***g 发帖数: 1633 | 17 3/7
total: 2130
breakfast(350) 10:30
banana (105) 5 chocolate coated cashews, 3 dried jujubes (100) 2 tbsp
craisins (45) 8g "classic" TCHO milk chocolate (44) 8 almonds (56)
Lunch(920) 1:00PM
12 pcs of salmon(400)
2 tbsp black/red rice(40), 2 avocado/crab roles(50) 1 quinoa roll (20)
1C miso/tofu/seaweed/cauliflower soup(70), 1C soba noodles(60)
1 tbsp craisins(20), 5 pecan halves (30) 2 pcs grapefruit (40)
10 mussels (70) 4 sauteed bok choy halves (40)
6 pcs of salmon (200) 3 pcs kiwi, 3 pcs or... 阅读全帖 |
|
m***g 发帖数: 1633 | 18 12/9
Note to self:
* 吃东西不是每包都一定吃完,可以留到明后天啊。
* 饿了多吃苹果. Eat less in the afternoon.
* Goal for today: make it less than 2000
Total: 2690 cal
workout: running 3.5mi
---
breakfast (315 cal) (got up at 11...)
红枣(3个大)莲子(3)桂圆(3)银耳(some)汤 (60cal?)
honey: 1tbsp (60cal)
almond butter: 1 pack (90 cal)
中成药: 20 ml (10cal)
apple: 1 medium (95cal)
---
Lunch (700cal)
Coral Red Rice Jook with Taro and rock sugar: 1.5 bowl (150 cal)
Slow-Cooked Kohlrabi (6 pcs) and carrot (4 pcs): 40cal
fried baby bok choy (10 pcs... 阅读全帖 |
|
m***g 发帖数: 1633 | 19 3/7
total: 2130
breakfast(350) 10:30
banana (105) 5 chocolate coated cashews, 3 dried jujubes (100) 2 tbsp
craisins (45) 8g "classic" TCHO milk chocolate (44) 8 almonds (56)
Lunch(920) 1:00PM
12 pcs of salmon(400)
2 tbsp black/red rice(40), 2 avocado/crab roles(50) 1 quinoa roll (20)
1C miso/tofu/seaweed/cauliflower soup(70), 1C soba noodles(60)
1 tbsp craisins(20), 5 pecan halves (30) 2 pcs grapefruit (40)
10 mussels (70) 4 sauteed bok choy halves (40)
6 pcs of salmon (200) 3 pcs kiwi, 3 pcs or... 阅读全帖 |
|
m***g 发帖数: 1633 | 20 3/12
运动:easy jogging 3miles;kickboxing课40分钟。
饮食:2580卡
清晨(110)7:40am
一包sahale腰果混石榴干(110)
然后(8:30)
easy jogging 3 miles(33min@5.5mph)
早餐(500)9:40am
一碗某谷物粥(120)少量牛奶(30)
一勺craisins一勺raisins(40)碎pecans,碎almonds(70)
3 feta cubes(50)炒bulgar(40)炒蛋(120)一个猕猴桃(30)
Lunch (560) 12:30PM
lotus root + pork soup (150)
raw avocado, grape tomatos (50)
potato starch noodle (50) seaweed salad (40) white kim chi (30)
gailan in oyster sauce (40) baby bok choy (30)
chicken (thigh) curry (70)
grape & watermelon (50) goj... 阅读全帖 |
|
K*******w 发帖数: 396 | 21 昨日总结:
晚上十点看电影吃了俩豆干当零食,之后一算发现本日carbs超标4g.
total: around 1200 cals + 24g carbs
1/21/12(4th day):
10:30am: clams+1 slice tofu+1 cup Bok Choy 130cal + 65cal, 2+2 carbs
12:30pm: 2 dry tofu+1/2 cup cilantro, 230 cals+5g carbs
7:30pm: 3 chicken meatballs(140cal+1gcarbs) + 3oz grilled chicken breast(
65cal+1g) + 2 cups spring mix + olive oil + salt + lemon juice(120 calories,
6g carbs)
Total:卡路里大概齐900,carbs<20g. 总觉得是不是哪儿算错了。吃的东西不少啊。 |
|
K*******w 发帖数: 396 | 22 补昨天,Pilates课没上成,自个儿在家跟着视频作了瑜伽半小时。昨天下午开始有些
头疼,到了晚上困的,担心有些感冒。昨天傍晚那是瓢泼大雨啊。
早:猪骨汤一碗
中:2 oz mozzarella roll
晚:steamed broccoli 1cup,1.7*2 carbs
4 meatballs+ 1 slice tofu + 1 cup bokchoy soup
今天:
早:3 oz clam+ 1 slice tofu+ 1 cup bok choy soup, 1/4 quiche
午:steamed Broccoli 2cups 1.7*4g carbs |
|
K*******w 发帖数: 396 | 23 昨日总结:
晚上十点看电影吃了俩豆干当零食,之后一算发现本日carbs超标4g.
total: around 1200 cals + 24g carbs
1/21/12(4th day):
10:30am: clams+1 slice tofu+1 cup Bok Choy 130cal + 65cal, 2+2 carbs
12:30pm: 2 dry tofu+1/2 cup cilantro, 230 cals+5g carbs
7:30pm: 3 chicken meatballs(140cal+1gcarbs) + 3oz grilled chicken breast(
65cal+1g) + 2 cups spring mix + olive oil + salt + lemon juice(120 calories,
6g carbs)
Total:卡路里大概齐900,carbs<20g. 总觉得是不是哪儿算错了。吃的东西不少啊。 |
|
K*******w 发帖数: 396 | 24 补昨天,Pilates课没上成,自个儿在家跟着视频作了瑜伽半小时。昨天下午开始有些
头疼,到了晚上困的,担心有些感冒。昨天傍晚那是瓢泼大雨啊。
早:猪骨汤一碗
中:2 oz mozzarella roll
晚:steamed broccoli 1cup,1.7*2 carbs
4 meatballs+ 1 slice tofu + 1 cup bokchoy soup
今天:
早:3 oz clam+ 1 slice tofu+ 1 cup bok choy soup, 1/4 quiche
午:steamed Broccoli 2cups 1.7*4g carbs |
|
K*******w 发帖数: 396 | 25 3/17:158.4磅,估计水肿,昨儿汤喝多了?
好奇生理期前两天特别馋特别饿是心理因素还是就是荷尔蒙。
早:
午:醋熘白菜,7oz bok choy + 0.5slice tofu + 1tbsp olive oil +醋
snack: 吃了10个hazelnut
晚:喝了个16oz本地酿porter,1 cup fattoush salad,3个scalop,3 brussel sprouts.
跟着练了8min abs和球操。 |
|
m******i 发帖数: 9479 | 26 http://www.mendosa.com/low_carb_low_gi_foods.htm
My Favorite Low Carb
and Low GI Foods
By David Mendosa
More and more people with diabetes, myself included, are turning to low
glycemic and low carb foods to help them control their condition.
Unavailable carbohydrates are...fiber.
Some of the low carb and low GI foods that I can recommend to others are
listed below. I have tested almost all of them and note the exceptions.
If you go to a glycemic index looking for very low GI foods you might be
c... 阅读全帖 |
|
l*****9 发帖数: 665 | 27 Day 4
Breakfast:
Whole wheat tortilla*1 130cal
Papaya*10oz 120cal
Snack:
Strawberry*6oz 50cal
Lunch:
Grilled salmon*4oz 160cal
Hard boiled egg*1 70cal
Mini croissant*1 100cal
Dinner:
Smoked beef brisket*5slice 200cal
Homemade soup:
- Seaweed 30cal
- Bok Choy*2cups 14cal
- Cucumber*1cup 16cal
Exercise:
Elliptical 30min+Jogging 25min
跑步还只能跑个2mile,慢慢的再加量!
中饭吃了个牛角面包,这个好像是不应该吃的。。。
热量都查了database,希望没有大的出入。
还有我很喜欢吃水果,现在只能尽量挑些热量低的吃。 |
|
l*****9 发帖数: 665 | 28 Day 5
Breakfast:
Microwaved sweet potato*100g 150cal
Pecan*5 halves 50cal
Lunch:
Salted duck egg*1/2 70cal
Soup:
-Rib*4oz 150cal
-Bok choy*2 cups 15cal
-Seaweed 45cal
Snack:
Strawberry*8oz 100cal
Dinner:
6 inch subway oven toasted chicken sandwich (no cheese, no sauce) 320cal
A little bit naked juice 80cal
Total: 980cal
Exercise:
Elliptical 28min+Jogging 30min |
|
l*****9 发帖数: 665 | 29 Day 10
Brunch:
Soy Milk*125ml 75cal
IHOP SIMPLE & FIT Spinach, Mushroom & Tomato Omelette w/Fresh Fruit 330cal
Snack:
Papaya*200g 80cal
Dinner:
Corn on the cob*1 150cal
Soup:
- Ribs*4oz 150cal
- Winter Melon*300g 35cal
-Tofu*4oz 90cal
- Bok Choy*3cups 20cal
Total: 930cal |
|
l*****9 发帖数: 665 | 30 Day 11
Breakfast:
Microwaved sweet potato*150g 130cal
Soy milk*125ml 75cal
Lunch:
Soup:
- Ribs*4oz 150cal
- Tofu*4oz 90cal
- Broccoli*150g 50cal
- Bok Choy*2 cups 15cal
- Mushroom*1 cup 30cal
Snack:
Mix nuts*10g 50cal
Dinner:
Homemade taco:
- Grilled top sirloin*3oz 180cal
- Cucumber*300g 45cal
- Whole wheat tortilla*1 130cal
Total: 945... 阅读全帖 |
|
l*****9 发帖数: 665 | 31 Day 4
Breakfast:
Whole wheat tortilla*1 130cal
Papaya*10oz 120cal
Snack:
Strawberry*6oz 50cal
Lunch:
Grilled salmon*4oz 160cal
Hard boiled egg*1 70cal
Mini croissant*1 100cal
Dinner:
Smoked beef brisket*5slice 200cal
Homemade soup:
- Seaweed 30cal
- Bok Choy*2cups 14cal
- Cucumber*1cup 16cal
Exercise:
Elliptical 30min+Jogging 25min
跑步还只能跑个2mile,慢慢的再加量!
中饭吃了个牛角面包,这个好像是不应该吃的。。。
热量都查了database,希望没有大的出入。
还有我很喜欢吃水果,现在只能尽量挑些热量低的吃。 |
|
l*****9 发帖数: 665 | 32 Day 5
Breakfast:
Microwaved sweet potato*100g 150cal
Pecan*5 halves 50cal
Lunch:
Salted duck egg*1/2 70cal
Soup:
-Rib*4oz 150cal
-Bok choy*2 cups 15cal
-Seaweed 45cal
Snack:
Strawberry*8oz 100cal
Dinner:
6 inch subway oven toasted chicken sandwich (no cheese, no sauce) 320cal
A little bit naked juice 80cal
Total: 980cal
Exercise:
Elliptical 28min+Jogging 30min |
|
l*****9 发帖数: 665 | 33 Day 10
Brunch:
Soy Milk*125ml 75cal
IHOP SIMPLE & FIT Spinach, Mushroom & Tomato Omelette w/Fresh Fruit 330cal
Snack:
Papaya*200g 80cal
Dinner:
Corn on the cob*1 150cal
Soup:
- Ribs*4oz 150cal
- Winter Melon*300g 35cal
-Tofu*4oz 90cal
- Bok Choy*3cups 20cal
Total: 930cal |
|
l*****9 发帖数: 665 | 34 Day 11
Breakfast:
Microwaved sweet potato*150g 130cal
Soy milk*125ml 75cal
Lunch:
Soup:
- Ribs*4oz 150cal
- Tofu*4oz 90cal
- Broccoli*150g 50cal
- Bok Choy*2 cups 15cal
- Mushroom*1 cup 30cal
Snack:
Mix nuts*10g 50cal
Dinner:
Homemade taco:
- Grilled top sirloin*3oz 180cal
- Cucumber*300g 45cal
- Whole wheat tortilla*1 130cal
Total: 945... 阅读全帖 |
|
l*****9 发帖数: 665 | 35 Day 14
Breakfast:
Whole wheat tortilla*1/2 75cal
Snack:
Strawberry*150g 50cal
Lunch:
Soup:
- Winter melon*400g 45cal
- Tofu*4.5oz 75cal
- Mushroom*4oz 25cal
- Poached egg*1 75cal
- Bok choy*2 cups 15cal
Snack:
Gala apple*1 75cal
Almond*10g 60cal
Dinner:
Grilled salmon*4oz 160cal
Grilled zucchini*500g 80cal
Baby ca... 阅读全帖 |
|
l*****9 发帖数: 665 | 36 Day 18
Breakfast:
Greek Yogurt*6oz 160cal
Snack:
Almond*10g 60cal
Lunch:
Corn on the cob*1 150cal
Soup:
- Winter melon*400g 45cal
- Tofu*4.5oz 75cal
- Mushroom*4oz 25cal
- Bok choy*2 cups 15cal
- Ribs*3oz 120cal
Snack:
Strawberry*150g 50cal
Dinner:
Sweet potato*50g 75cal
Soup:
- Tofu*3oz 50cal
- Mus... 阅读全帖 |
|
l*****9 发帖数: 665 | 37 Day 24
Breakfast:
Unsweetened Soymilk*160ml 60cal
Special K Original Cereal*1cup 120cal
Snack:
Kiwi*1 45cal
Lunch:
Ruby Tuesday Garlic Cheese Biscuit*1 110cal
Ruby Tuesday Petite Sirloin Steak 380cal
Fresh Grilled Green Beans 45cal
Sliced Tomatoes 50cal
Snack:
Mango*50g 35cal
Dinner:
Yam*50g 60cal
Boiled Marinated Beef*3oz 75cal
Soup:
- B... 阅读全帖 |
|
l*****9 发帖数: 665 | 38 Day 25
Breakfast:
Unsweetened Soymilk*160ml 60cal
Special K Original Cereal*1cup 120cal
Dry Roasted Almonds*2tbsp 120cal
Snack:
Orange*1 80cal
Lunch:
Hard boiled jumbo egg*1 90cal
Medium Tomato*1 30cal
Progresso Savory Beef Barley Vegetable Soup*0.5container 130cal
Snack:
Papaya*150g 60cal
Dinner:
Boneless Ham Steak*3oz 90cal
Yam*50g 60ca... 阅读全帖 |
|
m***g 发帖数: 1633 | 39 Here is how i log what's shown in the pic, totally at 620:
6 pcs of salmon(200)
2 tbsp black/red rice(40), 2 avocado/crab roles(50)
1C miso/tofu/seaweed/cauliflower soup(70), 1C soba noodles(60)
1 tbsp craisins(20), 5 pecan halves (30) 2 pcs grapefruit (40)
10 mussels (70) 4 sauteed bok choy halves (40)
What's not shown in the pic:
6 pcs of salmon (200) 3 pcs kiwi, 3 pcs orange (80) 1 quinoa roll (20)
So this lunch was about 920 in total. a bit more than usual was the intake
of fish. As I wasn'... 阅读全帖 |
|
p*********l 发帖数: 26270 | 40 中式烤三文鱼
中式,主要是指marinade味道是中国式的,里面有:生抽,cooking sherry,香菜末,
花椒粒。cooking sherry是一种做菜的酒,完全可以用料酒代替。香菜也是看个人喜好
,其实我觉得三文鱼最配的是dill(中文可能叫鱼腥草?),但是家里没有,香菜也挺
不错的。
5 oz的野生三文鱼,早上上班以前用marinade腌上,晚上下班回来就可以用了。如果在
家的话,腌两三个小时就足够了,中间可以翻一次身。
烤箱打到375度,预热,然后把三文鱼放在rack上烤,下面用个装了水的小盘子接着,
中间翻一次身。三文鱼千万不能烤老,老了就很难吃了,大概是每面5分钟的样子,烤
到用叉子很容易把鱼肉分层,那么就是烤好了。小盘子里蒸上来的水汽也有助于三文鱼
保持水分和鲜嫩。
配菜是清蒸青菜,这次的调料是蒸鱼豉油加日本的绿色芥末,稍微有点辛辣,这么点
kick还是挺喜欢的,而且也搭配三文鱼的味道。
最后,我吃三文鱼都是扔掉鱼皮的,即使是野生鱼,因为鱼皮是毒素积累的部位,如果
你喜欢吃鱼皮的话,烤的最后两三分钟应该换大火,把鱼皮烤焦。我不吃皮,就不操心
这个了。
今天晚饭的热量... 阅读全帖 |
|
p*********l 发帖数: 26270 | 41 2013-01-10
-------- 运动 --------
spin, 45 min
-------- 饮食 --------
吃了大概1700左右。
晚上吃的是芽菜烧鱼。以前只用芽菜做过肉,这次用来烧Albacore 感觉还可以。在
Trader Joe's买的冰冻的Skinless Boneless Albacore pieces。这好像是tuna的一种
,但是比tuna略肥,每100克有7克的脂肪,热量稍微高点,但是蛋白质不少,100克就
有25克蛋白质。这次把一包(14 oz) 全做了,吃了一半留了一半。把锅底用1勺油抹匀
烧热,下点姜丝炒香,把鱼块(洗净晾干)扔进去翻一下,加点酒,继续翻炒,再放少
许碎米芽菜,炒匀后加点水,盖上锅盖焖两三分钟就好了。
配菜是清蒸油菜。
Albacore (7 oz) 344
Bok choy (6 cups) 54
Olive oil (1/2 tbsp) 60
-------------
total = 458 |
|
p*********l 发帖数: 26270 | 42 2013-01-10
-------- 运动 --------
spin, 45 min
-------- 饮食 --------
吃了大概1700左右。
晚上吃的是芽菜烧鱼。以前只用芽菜做过肉,这次用来烧Albacore 感觉还可以。在
Trader Joe's买的冰冻的Skinless Boneless Albacore pieces。这好像是tuna的一种
,但是比tuna略肥,每100克有7克的脂肪,热量稍微高点,但是蛋白质不少,100克就
有25克蛋白质。这次把一包(14 oz) 全做了,吃了一半留了一半。把锅底用1勺油抹匀
烧热,下点姜丝炒香,把鱼块(洗净晾干)扔进去翻一下,加点酒,继续翻炒,再放少
许碎米芽菜,炒匀后加点水,盖上锅盖焖两三分钟就好了。
配菜是清蒸油菜。
Albacore (7 oz) 344
Bok choy (6 cups) 54
Olive oil (1/2 tbsp) 60
-------------
total = 458 |
|
Y*******o 发帖数: 3323 | 43 中国超市的小棵的那种,我一般早饭下全买面条的时候会下6棵这个,和一片鸡胸 |
|
M****i 发帖数: 60 | 44 借朵朵的楼我也问一下, 我是新手, 刚开始用 myfitnesspal.com 算卡路里, 想问问大
家中餐的卡路里怎么算啊?
比如说, 0.5CUP RICE, 是生的米的0.5CUP 还是熟的饭的0.5CUP啊? 1CUP 蔬菜是生的
时候量吧? 可绿叶菜伸缩性很强啊, 压压又可以装一些, 是不是用克来量更好些? 肉也
是生的时候量吧?
问题比较傻, 大家别笑. 呵呵.
谢谢! |
|
Y*******o 发帖数: 3323 | 45 主食类别的,我觉得都是生的时候量的,我都是煮之前用量杯量好再下锅。蔬菜我感觉
是用克量好,呵呵,我比较小农,到现在还没买称,主要是没有别的东西,就买这一个
还要付运费。肉我都是美国超市买的,我都是买的costco的,一大包里面很多独立小包
装。包装上都写得清清楚楚了。水果按个算也差不了多少。 |
|
Y*******o 发帖数: 3323 | 46 我现在想算得精细一点,练了一个月之后,感觉进步不大,我觉得是比例问题,以后不
能只算卡了,要潭水蛋白脂肪都算,我就今天早上算了一下,就发现潭水严重超标。而
且我还经常吃个瓜子葡萄干啥的,这些以后都要cut掉了,把多吃的潭水都换成蛋白质
。 我主食吃的也多,虽然都是粗粮,可也都是carb。 |
|
M****i 发帖数: 60 | 47 谢谢朵朵! 这么快就回了. 称我是在TARGET买的, 还没开包装呢, 是该拿出来用的时候
了. |
|
v******s 发帖数: 6949 | 48 你那个体型看起来是是hard gainer,还要少吃的话,更没效果了。 |
|
|
m******i 发帖数: 9479 | 50 myfitnesspal上会有说明是cooked还是raw。
绿叶菜按体积算的话,都是packed |
|