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<a class="topic-link" href="http://blog.worldgymtaiwan.com/tag/上班族健康與運動">上班族健康與運動</a>,
<a class="topic-link" href="http://blog.worldgymtaiwan.com/tag/健康飲食">健康飲食</a>,
<a class="topic-link" href="http://blog.worldgymtaiwan.com/tag/減肥">減肥</a>,
<a class="topic-link" href="http://blog.worldgymtaiwan.com/tag/減肥餐">減肥餐</a>
| 20 分鐘閱讀
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<h1><span id="hs_cos_wrapper_name" class="hs_cos_wrapper hs_cos_wrapper_meta_field hs_cos_wrapper_type_text" style="" data-hs-cos-general-type="meta_field" data-hs-cos-type="text">看過來！ 專屬外食族「減脂菜單」秘訣大公開【2020更新】</span></h1>
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<span class="hs-author-label">Written by</span>
<a class="author-link" href="http://blog.worldgymtaiwan.com/author/demi">Demi</a>
<div class="hs-author-avatar"> <img src="http://blog.worldgymtaiwan.com/hubfs/Author%20images/Demi.jpg" alt="Demi"> </div>
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<img src="/sh/027/picture/看過來！ 專屬外食族「減脂菜單」秘訣大公開【2020更新】 cover.png" class="hs-featured-image" alt="">
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<span id="hs_cos_wrapper_post_body" class="hs_cos_wrapper hs_cos_wrapper_meta_field hs_cos_wrapper_type_rich_text" style="" data-hs-cos-general-type="meta_field" data-hs-cos-type="rich_text"><p><span style="color: #000000;">和你同為外食族一枚的小編，有著三餐老是在外、怎麼吃都瘦不了的無奈，但誰說，外食族的選擇只有高油高熱量的便當菜色，小編收藏的「<strong>減脂菜單</strong>」撇步大公開，包你吃得心安又開心！</span></p>
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<p>先給你一個觀念，就是「減脂≠減重」，減重很簡單，一天少吃2餐就減少體重了，但保證復胖極快！因為減重初期都是減去體內的水分，甚至營養不足還還<a href="/disease-prevention-six-ways-causes-muscle-loss" alt="肌肉" title="「肌」不可失！6事情讓你嚴重肌肉流失" rel="noopener" target="_blank">減去肌肉(沒有肌肉胖更快啊！</a>😱)，你以為瘦了，其實沒有！</p>
<p><img src="https://img.alicdn.com/imgextra/i3/761405908/O1CN01lXtdEg1tVuZ5iIPXS_!!761405908.jpg" alt="看過來！ 專屬外食族「減脂菜單」秘訣大公開【2020更新】" width="700" style="width: 700px;" srcset="https://img.alicdn.com/imgextra/i3/761405908/O1CN01lXtdEg1tVuZ5iIPXS_!!761405908.jpg" sizes="(max-width: 700px) 100vw, 700px"></p>
<p> </p>
<p>那麼為何現在減脂菜單這麼流行？想想看，上班經常久坐、不運動、飲食內容不對…，這些壞習慣，導致你<a href="/tag/飲食/20種強力排毒食物" alt="排毒食物" title="遠離毒素 就靠20種強力排毒食物" rel="noopener" target="_blank">吃進一堆毒素</a>和增加脂肪，脂肪是包含看的到的皮下脂肪和看不到的內臟脂肪。特別提醒，<a href="/tag/健康/美體/4招消除內臟脂肪" alt="內臟脂肪" title="消除內臟脂肪靠這4招 遠離慢性病威脅" rel="noopener" target="_blank">內臟脂肪會危害到健康</a>，很多人卻渾然不知。</p>
<p>外食族真的很難吃到完全的減脂餐，所以小編為大家整理實用的減脂菜單，三餐各3種餐點隨你搭配。請務必記得，飲食控制不是餓肚子，而是吃身體要的營養，器官才能利用消耗掉熱量喔！</p>
<p> </p>
<h2><strong>「減脂菜單」讓中午放飯時間 成為外食族的期待</strong></h2>
<h3>1.早餐店類(<span>當午餐也可以喔！</span>)</h3>
<p>👉盡量都不要「塗醬」、飲品以無糖為主、不選醃製過肉類。</p>
<ul>
<li><a href="/tag/%E9%A3%B2%E9%A3%9F/%E8%B1%86%E6%BC%BF%E6%B8%9B%E8%82%A5" alt="豆漿" title="白豆漿、黑豆漿、鹹豆漿 要喝哪一個才不會胖？" rel="noopener" target="_blank">豆漿</a>+蔬食捲餅+荷包蛋1~2顆</li>
<li>黑咖啡+肉蛋吐司(不塗醬)+蔬菜沙拉(不加美乃滋)或水果一份。</li>
<li>薏仁漿(或其他穀類漿)+鮪魚蛋餅+蔬菜沙拉(不加美乃滋)或水果一份。</li>
</ul>
<p>下圖是小編的早餐，黑咖啡+里肌蛋蔬菜三明治。因為白吐司屬於精緻的澱粉，少吃一點比較好，所以小編紙吃一片。</p>
<p><img src="https://img.alicdn.com/imgextra/i2/761405908/O1CN01ylWzFu1tVuZ1EfWrF_!!761405908.jpg" alt="減脂早餐-1" width="700" style="width: 700px;" srcset="https://img.alicdn.com/imgextra/i2/761405908/O1CN01ylWzFu1tVuZ1EfWrF_!!761405908.jpg" sizes="(max-width: 700px) 100vw, 700px"></p>
<p> </p>
<p> </p>
<p> </p>
<h3>2.便利商店類</h3>
<ul>
<li>燕麥飲+<a href="/%E7%A9%BA%E8%85%B9%E5%90%83%E9%A6%99%E8%95%89-%E5%BC%8A%E5%A4%9A%E6%96%BC%E5%88%A9" alt="香蕉" title="空腹吃香蕉 弊多於利" rel="noopener" target="_blank">香蕉</a>一根+鮮蔬烤雞三明治</li>
<li>無糖<a href="/%E5%84%AA%E6%A0%BC-%E5%84%AA%E9%85%AA%E4%B9%B3-%E5%B8%8C%E8%87%98%E5%84%AA%E6%A0%BC%E5%B7%AE%E5%88%A5%E5%9C%A8%E5%93%AA%E8%A3%A1" alt="優格" title="優格、優酪乳、希臘優格哪種能減肥？讀完秒懂！ 【2020更新】" rel="noopener" target="_blank">優酪乳</a>+綜合水果盒+鮮蔬烤雞捲餅</li>
<li>溫泉蛋一包(2份)+<a href="/%E5%9C%B0%E7%93%9C%E6%B8%9B%E8%82%A5%E6%96%B9%E6%B3%95" alt="地瓜" title="地瓜減肥法3撇步 幫你瘦出新高度" rel="noopener" target="_blank">地瓜</a>+蔬菜沙拉</li>
</ul>
<p> </p>
<p>這是小編常吃的組合，給大家參考</p>
<p><img src="https://img.alicdn.com/imgextra/i4/761405908/O1CN01qyojG61tVuZ4qlPfp_!!761405908.jpg" alt="便利商店減脂餐" width="700" style="width: 700px;" srcset="https://img.alicdn.com/imgextra/i4/761405908/O1CN01qyojG61tVuZ4qlPfp_!!761405908.jpg" sizes="(max-width: 700px) 100vw, 700px"></p>
<p> </p>
<h3>3.自助餐便當類</h3>
<ul>
<li><a href="/tag/%E9%A3%B2%E9%A3%9F/%E9%AB%98%E9%BA%97%E8%8F%9C1/6%E6%B8%9B%E8%82%A5%E5%AD%B8" alt="高麗菜" title="高麗菜1/6減肥學 跟著日本人這樣瘦!" rel="noopener" target="_blank">高麗菜</a>+空心菜+炒菇類+蔥花蛋+清蒸鱈魚+糙米飯</li>
<li>小黃瓜+青椒甜椒+水蓮+番茄炒蛋+蒜泥白肉+<a href="/%E7%B4%AB%E7%B1%B3%E9%BB%91%E7%B1%B3%E5%AF%8C%E5%90%AB%E8%8A%B1%E9%9D%92%E7%B4%A0" alt="紫米" title="紫米黑米富含花青素 抗氧化好物!" rel="noopener" target="_blank">紫米</a>飯</li>
<li><a href="/tag/%E9%A3%B2%E9%A3%9F/%E8%8A%B1%E6%A4%B0%E8%8F%9C%E6%B8%9B%E9%87%8D" alt="花椰菜" title="蔬菜界減重之王─花椰菜堪稱NO.1" rel="noopener" target="_blank">花椰菜</a>+<a href="/tag/%E9%A3%B2%E9%A3%9F/%E7%8E%89%E7%B1%B3%E7%AD%8D%E4%BD%8E%E7%86%B1%E9%87%8F%E5%8F%88%E5%8A%A9%E7%98%A6" alt="玉米筍" title="小時候的玉米「玉米筍」 低熱量又助瘦！" rel="noopener" target="_blank">玉米筍</a>紅蘿蔔+海帶<a href="/tag/飲食/黑木耳這樣吃不是毒" alt="黑木耳" title="黑木耳吃法，決定是「清道夫」還是「毒素」" rel="noopener" target="_blank">木耳</a>+蒸蛋+滷雞腿+地瓜飯</li>
</ul>
<p> </p>
<p><a href="/%E8%87%AA%E5%8A%A9%E9%A4%90%E6%B8%9B%E8%82%A5%E6%B3%95" alt="自助餐" title="自助餐減肥法 掌握8大夾菜撇步吃不胖" rel="noopener" target="_blank">自助餐夾菜原則</a></p>
<ul>
<li>配菜類盡量夾上面的，以及避免炒茄子、乾煸四季豆，或是醬料太多的菜色，這類菜色熱量較高，且吸附大量油脂。</li>
<li>另外，素料或加工食品，能不碰則不碰，因為加工食品的添加物含量高、熱量也高，例如：素肉、百頁豆腐、香腸。</li>
</ul>
<p>主菜，盡量別挑選油炸類，如果別無選擇，那麼可以選擇好去皮的炸雞腿，否則吃下裹粉炸過的外皮，攝取的油脂、熱量超高！<br><br>小編不私藏，另外推薦很方便的Uber eats 和Food Ponda外送服務，健康餐用外送超方便，甚至還可以預先訂餐。能夠生活在21世紀，真是太棒了！</p>
<p><img src="https://img.alicdn.com/imgextra/i3/761405908/O1CN01p7Ezox1tVuZ0poO41_!!761405908.jpg" alt="健康餐-1" width="700" style="https://img.alicdn.com/imgextra/i3/761405908/O1CN01p7Ezox1tVuZ0poO41_!!761405908.jpg" sizes="(max-width: 700px) 100vw, 700px"></p>
<p> </p>
<h2><strong>快速料理不挨餓 自己煮「一周減脂餐」最健康！</strong></h2>
<p>上班中午休息時間，不一定要天天吃外食，你也可以偶爾自備便當，帶到公司加熱，或是放在保溫袋裡，不僅自己帶最健康，還能省錢呢！</p>
<h3>1.輕食便當</h3>
<p>懶得煮、不想開伙，那麼就來做三明治或生菜沙拉當午餐吧！雞肉沙拉、鮪魚生菜全麥三明治，或是用個電鍋蒸蛋也不錯，很快速就能解決。不過別忘了，隱形殺手醬料類不要加太多，像是美乃滋的熱量超高啊！加太多，減肥計畫直接破功。</p>
<p><img src="https://img.alicdn.com/imgextra/i4/761405908/O1CN01tE9AR81tVuZ7twgHE_!!761405908.jpg" alt="懶得煮、不想開伙，那麼就來做三明治或生菜沙拉當午餐吧！" width="700" style="width: 700px;" srcset="https://img.alicdn.com/imgextra/i4/761405908/O1CN01tE9AR81tVuZ7twgHE_!!761405908.jpg" sizes="(max-width: 700px) 100vw, 700px"></p>
<p> </p>
<p>另外，蒸蛋配全麥三明治、沙拉，還可以選擇帶水果，多多補充維生素，很適合不愛吃蔬菜的人。</p>
<p> </p>
<h3>2.義大利麵</h3>
<p>誰說吃<a href="/tag/飲食/義大利麵越吃越瘦" alt="義大利麵" title="幸福減肥法！義大利麵越吃越瘦" rel="noopener" target="_blank">義大利麵</a>很胖？選對醬料就不胖！除了蔬菜與蛋白質的搭配，醬料可以選擇清炒或番茄(紅醬)口味，熱量比白醬、青醬、橘醬低很多，因為這些醬料含有大量的奶油，是減肥期的大忌！此外，義大利麵也別加大量的起司焗烤，這只會讓總熱量又提升一大層。</p>
<p><img src="https://img.alicdn.com/imgextra/i2/761405908/O1CN01ZE2aQI1tVuZ0poFlK_!!761405908.jpg" alt="減脂菜單-義大利麵" width="700" style="width: 700px;" srcset="https://img.alicdn.com/imgextra/i2/761405908/O1CN01ZE2aQI1tVuZ0poFlK_!!761405908.jpg" sizes="(max-width: 700px) 100vw, 700px"></p>
<p> </p>
<p>而義大利麵在配菜方面，可以水煮花椰菜、玉米筍，或是選擇帶蔬菜沙拉，然後配上嫩煎<a href="/%E9%9B%9E%E8%83%B8%E8%82%89%E8%8F%9C%E5%96%AE" alt="雞胸肉" title="雞胸肉7日菜單 讓你減肥吃不膩" rel="noopener" target="_blank">雞胸肉</a>、里肌肉，就會是一餐幸福滿分的減脂餐了！</p>
<p> </p>
<h3>3.海鮮類</h3>
<p>海鮮類大多是高蛋白質、低脂肪，而且煮法快速又簡單，例如：蝦子、蛤蜊、貝類、魚類…等，是減肥族的好夥伴，只要簡單水煮或汆燙，就可以食用了！畢竟海鮮料理會有鹽味，如果覺得沒什麼味道，可以加點胡椒鹽或海鹽調味。</p>
<p><img src="https://img.alicdn.com/imgextra/i3/761405908/O1CN01YA09l31tVuZ7Aacaw_!!761405908.jpg" alt="減脂菜單-海鮮類" width="700" style="width: 700px;" srcset="https://img.alicdn.com/imgextra/i3/761405908/O1CN01YA09l31tVuZ7Aacaw_!!761405908.jpg" sizes="(max-width: 700px) 100vw, 700px"></p>
<p> </p>
<p>特別是，海鮮類一定要推薦「<a href="/healthy-food-salmon" alt="鮭魚" title="吃鮭魚不只變聰明 還能助瘦，7大好處請你多吃！" rel="noopener" target="_blank">鮭魚</a>」，你會發現許多健身部落客或是網紅們，主食常常選擇煎鮭魚，因為鮭魚含有豐富的DHA，還有含有健康的油脂「Omega-3」，是有助於把人體內的壞脂肪分解的好脂肪，有助於燃燒更多卡路里，還能改善心血管疾病。而且鮭魚的料理方式超多樣，不管是煎、烤、生魚片，都很美味。另外，鯖魚與鯡魚也富含健康魚油「Omega-3」脂肪酸，適量吃，一樣能幫助減重！</p>
<p> </p>
<h3>4.鮮蔬水果類</h3>
<p>相信大家都知道，想要減肥成功，蔬果類很重要！因為人體每天最不可或缺的，就是豐富蔬菜水果，不過水果類盡量選擇<a href="/are-low-gi-foods-good-for-weight-loss" alt="低GI" title="吃低GI食物就不會胖？ 真相是…" rel="noopener" target="_blank">低GI</a>、高營養密度的下手，例如：<a href="/healthy-food-best-time-to-eat-kiwi-for-weight-loss" alt="奇異果" title="把握2個黃金時段吃奇異果 幫你瘦身抗老化" rel="noopener" target="_blank">奇異果</a>、<a href="/tag/飲食/一天一顆蘋果-醫生遠離我" alt="蘋果" title="一天一顆蘋果 醫生遠離我？其實真相是…" rel="noopener" target="_blank">蘋果</a>、<a href="/tag/飲食/芭樂最受歡迎的15個功效" alt="芭樂" title="芭樂的15個功效，對心臟、減重的好處最受歡迎！" rel="noopener" target="_blank">芭樂</a>…等；至於蔬菜類，除了綠色蔬菜，也可以搭配菇類，因為菇類的蛋白質含量也很高，且又是低熱量、高纖維的好食材，不僅增加飽足感，也有助於降低膽固醇、減少脂肪吸收。</p>
<p> </p>
<h3>5.壽司飯捲</h3>
<p><a href="/tag/%E9%A3%B2%E9%A3%9F/%E4%B8%80%E5%BC%B5%E8%A1%A8%E9%81%BF%E9%96%8B%E5%A3%BD%E5%8F%B8%E7%86%B1%E9%87%8F%E5%9C%B0%E9%9B%B7" alt="壽司" title="壽司熱量超高？ 一張表教你挑好瘦司" rel="noopener" target="_blank">壽司</a>的變化性也很大，除了常見的海苔飯捲，還有手捲、握壽司、豆皮壽司…等，重點是，<a href="/tag/飲食/抗性澱粉讓你輕鬆享瘦" alt="抗性澱粉" title="變身易瘦體質！「抗性澱粉」讓你輕鬆享瘦" rel="noopener" target="_blank">壽司的米飯是抗性澱粉</a>，低熱量外，吃了又有飽足感；而餡料的部分，可以選擇當季、<a href="/蛋白質不能隨便吃-12種精瘦蛋白質助增肌減脂" alt="蛋白質" title="蛋白質不能隨便吃！ 12種精瘦蛋白質助增肌減脂" rel="noopener" target="_blank">新鮮的魚類，補充豐富的蛋白質</a>、Omega3脂肪酸。而海苔壽司，外層的壽司營養高，脂肪低，長期吃可以增強免疫力、抗老，且降低心血管疾病的風險。</p>
<p><img src="https://img.alicdn.com/imgextra/i3/761405908/O1CN01aWIqiN1tVuZ5QETBP_!!761405908.jpg" alt="減脂菜單-壽司飯捲" width="700" style="width: 700px;" srcset="https://img.alicdn.com/imgextra/i3/761405908/O1CN01aWIqiN1tVuZ5QETBP_!!761405908.jpg" sizes="(max-width: 700px) 100vw, 700px"></p>
<p> </p>
<p>壽司的好處多，但也要注意這幾點，小心別踩雷！像是豆皮壽司，豆皮是屬於由炸物，再經過醬汁滷過，1份熱量將近350大卡！另外，有些壽司會拌上美乃滋，或是加上起司、焗烤，這些高熱量的配料或醬料，能少吃就少吃。配料可以改吃蘿蔔絲、生薑，有助於消化，幫助新陳代謝。</p>
<p> </p>
<h3>6.水煮餐+健康油脂</h3>
<p>當然「水煮餐」，是最典型減脂菜單，不過，這麼說還少加一句，必須加點<a href="/tag/健康/美體/好壞脂肪對身體的影響" alt="脂肪" title="脂肪的真相：好脂肪、壞脂肪對身體的影響" rel="noopener" target="_blank">「健康油脂」</a>，會更好。因為有營養師證實「過度吃水煮是無法有效減肥」，少了油脂、同時也缺少飽足感，會讓身體想吃更多食物，而且無油脂等於無法幫腸道潤滑，容易產生便秘問題。</p>
<p> </p>
<p>因此，在水煮餐上，可以加入好油，例如不飽和脂肪酸：葵花油、橄欖油，是常常被廣泛拿來在減肥餐上使用的，適量攝取，能夠改善膚質、降膽固醇，搭配菜色美味又健康。</p>
<p> </p>
<h3>7.美食日(作弊日)</h3>
<p>不要 勇願吃你討厭的東西，你不是在苦行，那也不會維持很久。健康食物比起高鈉高油脂的食物當然沒那麼香。如果永遠禁止吃「人間食物」很快就會大崩壞。所以你可以在減脂菜單上，安排一天作弊日，也就是美食日～讓你好好放縱一下，慰勞自己！</p>
<p><img src="https://img.alicdn.com/imgextra/i2/761405908/O1CN01lYukL61tVuZ5QBzLe_!!761405908.jpg" alt="減脂菜單-美食日(作弊日)" width="700" style="width: 700px;" srcset="https://img.alicdn.com/imgextra/i2/761405908/O1CN01lYukL61tVuZ5QBzLe_!!761405908.jpg" sizes="(max-width: 700px) 100vw, 700px"></p>
<p> </p>
<p>如果美食日真的太罪惡，一定要記得，隔天要回歸健康飲食，並且搭配運動，把多攝取的熱量消耗掉。</p>
<p> </p>
<p><u>我們要送讀者的專屬贈品，記得索取喔！</u></p>
<p>↓↓↓↓↓↓↓↓↓↓</p>
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<p>通常減肥常常失敗的原因，不是因為你的減脂菜單設計的不好，而是你堅持了多久！大部分的人都對抗不了想吃美食的心魔，孰不知才堅持了2天減脂餐後，就開始亂吃、飲食不正常。建議減脂菜單上，一周可以安排1到2天美食日，其他5到6天則是減脂日，讓你滿足口腹之慾，也更能維持減肥動力喔！</p>
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<p>喜歡這篇文章嗎？或是想要知道那些更多資訊呢？<br>歡迎留言給我們喔！</p></span>
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<div class="post-date fullwidth">原始發佈日期： 九月 25, 2019, 更新日期： 六月 16, 2020</div>
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