03 Mar 2018
體重:108 公斤 (0)
體脂:33.5 (+0.3)
早餐:4顆雞肉丸、1份白醬菠菜雞肉、1顆茶葉蛋
午餐:5顆水餃、1份海鮮湯、1顆茶葉蛋
晚餐:0.5份蘿蔔燉鯖魚、1顆橘子、1顆茶葉蛋
運動:健走(3.5公里/38分鐘)
食譜:蘿蔔燉鯖魚(1人份,一鍋搞定)
1. 將1/4根白蘿蔔和0.5條鯖魚斜切塊
2. 將2杯水、2大匙醬油、2大匙味醂、2大匙清酒;2片薑、1根蔥和蘿蔔放入鍋中,小火燉煮15分鐘
3. 加入鯖魚,再小火燉煮15分鐘
4. 上菜
Weight: 238.1 lb (0)
Body fat: 33.5 (+0.3)
Breakfast: 4 chicken meatballs; 1 serving of chicken florentine; 1 tea egg
Lunch: 5 Chinese steamed dumplings; 1.5 cups of seafood soup; 1 tea egg
Dinner: 0.5 servings of braised mackerel and Japanese radish
Exercise: Walk (2.2 miles/38 minutes)
Recipe: braised mackerel and Japanese radish (1 serving; 1 pot)
1. Slip 1/4 Japanese radish and 1 filets of mackerel into pieces
2. Place 2 cups of water; 2 tbsp. soy sauce; (2 tbsp. mirin;) 2 tbsp. sake; 2 slices of ginger; 1 scallion and Japanese radish in the pot and simmer for 15 minutes
3. Add mackerel and continue to simmer for another 15 minutes
4. Serve