建議膳食計劃

1. {'smallUrl':'//www.wikihow.com/images_en/thumb/a/a5/Eat-Like-a-Body-Builder-Step-5.jpg/v4-460px-Eat-Like-a-Body-Builder-Step-5.jpg','bigUrl':'//www.wikihow.com/images/thumb/a/a5/Eat-Like-a-Body-Builder-Step-5.jpg/v4-728px-Eat-Like-a-Body-Builder-Step-5.jpg','smallWidth':460,'smallHeight':308,'bigWidth':728,'bigHeight':487,'licensing':'<div class='mw-parser-output'></div>'}1第一餐（早餐）：
   • 在低脂牛奶或水中加1-2勺蛋白粉（最簡單的早餐），并與半杯冰凍水果以及/或脫脂酸奶攪拌{'smallUrl':'//www.wikihow.com/images_en/thumb/0/06/Eat-Like-a-Body-Builder-Step-5Bullet1.jpg/v4-460px-Eat-Like-a-Body-Builder-Step-5Bullet1.jpg','bigUrl':'//www.wikihow.com/images/thumb/0/06/Eat-Like-a-Body-Builder-Step-5Bullet1.jpg/v4-728px-Eat-Like-a-Body-Builder-Step-5Bullet1.jpg','smallWidth':460,'smallHeight':308,'bigWidth':728,'bigHeight':487,'licensing':'<div class='mw-parser-output'></div>'}
     • 或者1個雞蛋和兩個蛋白做白煮蛋或者橄欖油煎蛋
     • 或者40克天然燕麥（大約半杯或者四分之一杯），不要用速溶燕麥代替，個健因為速溶燕麥中的美運大部分纖維已經流失
   • 1000毫克亞麻籽油{'smallUrl':'//www.wikihow.com/images_en/thumb/c/c0/Eat-Like-a-Body-Builder-Step-5Bullet2.jpg/v4-460px-Eat-Like-a-Body-Builder-Step-5Bullet2.jpg','bigUrl':'//www.wikihow.com/images/thumb/c/c0/Eat-Like-a-Body-Builder-Step-5Bullet2.jpg/v4-728px-Eat-Like-a-Body-Builder-Step-5Bullet2.jpg','smallWidth':460,'smallHeight':302,'bigWidth':728,'bigHeight':478,'licensing':'<div class='mw-parser-output'></div>'}
2. {'smallUrl':'//www.wikihow.com/images_en/thumb/c/ca/Eat-Like-a-Body-Builder-Step-6.jpg/v4-460px-Eat-Like-a-Body-Builder-Step-6.jpg','bigUrl':'//www.wikihow.com/images/thumb/c/ca/Eat-Like-a-Body-Builder-Step-6.jpg/v4-728px-Eat-Like-a-Body-Builder-Step-6.jpg','smallWidth':460,'smallHeight':308,'bigWidth':728,'bigHeight':487,'licensing':'<div class='mw-parser-output'></div>'}2第二餐（早晨加餐）：
   • 一罐金槍魚或者鮭魚罐頭（少鹽的）{'smallUrl':'//www.wikihow.com/images_en/thumb/c/ca/Eat-Like-a-Body-Builder-Step-6Bullet1.jpg/v4-460px-Eat-Like-a-Body-Builder-Step-6Bullet1.jpg','bigUrl':'//www.wikihow.com/images/thumb/c/ca/Eat-Like-a-Body-Builder-Step-6Bullet1.jpg/v4-728px-Eat-Like-a-Body-Builder-Step-6Bullet1.jpg','smallWidth':460,'smallHeight':308,'bigWidth':728,'bigHeight':487,'licensing':'<div class='mw-parser-output'></div>'}
     • 或者將1-2勺蛋白昔與2勺谷物攪成糊狀與低脂牛奶混合
   • 1000毫克亞麻籽油{'smallUrl':'//www.wikihow.com/images_en/thumb/a/ae/Eat-Like-a-Body-Builder-Step-6Bullet2.jpg/v4-460px-Eat-Like-a-Body-Builder-Step-6Bullet2.jpg','bigUrl':'//www.wikihow.com/images/thumb/a/ae/Eat-Like-a-Body-Builder-Step-6Bullet2.jpg/v4-728px-Eat-Like-a-Body-Builder-Step-6Bullet2.jpg','smallWidth':460,'smallHeight':308,'bigWidth':728,'bigHeight':487,'licensing':'<div class='mw-parser-output'></div>'}
3. {'smallUrl':'//www.wikihow.com/images_en/thumb/4/46/Eat-Like-a-Body-Builder-Step-7.jpg/v4-460px-Eat-Like-a-Body-Builder-Step-7.jpg','bigUrl':'//www.wikihow.com/images/thumb/4/46/Eat-Like-a-Body-Builder-Step-7.jpg/v4-728px-Eat-Like-a-Body-Builder-Step-7.jpg','smallWidth':460,'smallHeight':308,'bigWidth':728,'bigHeight':487,'licensing':'<div class='mw-parser-output'></div>'}3第三餐（午餐）：
   • 兩個180克的雞胸肉和2/3杯全麥/高纖維面條或者糙米飯。{'smallUrl':'//www.wikihow.com/images_en/thumb/b/bc/Eat-Like-a-Body-Builder-Step-7Bullet1.jpg/v4-460px-Eat-Like-a-Body-Builder-Step-7Bullet1.jpg','bigUrl':'//www.wikihow.com/images/thumb/b/bc/Eat-Like-a-Body-Builder-Step-7Bullet1.jpg/v4-728px-Eat-Like-a-Body-Builder-Step-7Bullet1.jpg','smallWidth':460,'smallHeight':308,'bigWidth':728,'bigHeight':487,'licensing':'<div class='mw-parser-output'></div>'}
   • 1000毫克亞麻籽油{'smallUrl':'//www.wikihow.com/images_en/thumb/8/8b/Eat-Like-a-Body-Builder-Step-7Bullet2.jpg/v4-460px-Eat-Like-a-Body-Builder-Step-7Bullet2.jpg','bigUrl':'//www.wikihow.com/images/thumb/8/8b/Eat-Like-a-Body-Builder-Step-7Bullet2.jpg/v4-728px-Eat-Like-a-Body-Builder-Step-7Bullet2.jpg','smallWidth':460,'smallHeight':308,'bigWidth':728,'bigHeight':487,'licensing':'<div class='mw-parser-output'></div>'}
4. {'smallUrl':'//www.wikihow.com/images_en/thumb/d/d0/Eat-Like-a-Body-Builder-Step-8.jpg/v4-460px-Eat-Like-a-Body-Builder-Step-8.jpg','bigUrl':'//www.wikihow.com/images/thumb/d/d0/Eat-Like-a-Body-Builder-Step-8.jpg/v4-728px-Eat-Like-a-Body-Builder-Step-8.jpg','smallWidth':460,'smallHeight':316,'bigWidth':728,'bigHeight':500,'licensing':'<div class='mw-parser-output'></div>'}4第四餐（下午加餐）：
   • 一罐金槍魚或鮭魚罐頭（低鹽的）{'smallUrl':'//www.wikihow.com/images_en/thumb/d/d4/Eat-Like-a-Body-Builder-Step-8Bullet1.jpg/v4-460px-Eat-Like-a-Body-Builder-Step-8Bullet1.jpg','bigUrl':'//www.wikihow.com/images/thumb/d/d4/Eat-Like-a-Body-Builder-Step-8Bullet1.jpg/v4-728px-Eat-Like-a-Body-Builder-Step-8Bullet1.jpg','smallWidth':460,'smallHeight':308,'bigWidth':728,'bigHeight':487,'licensing':'<div class='mw-parser-output'></div>'}
     • 或者是120克的牛排(謹慎使用,因為牛排膽固醇比純蛋白質如火雞肉、雞肉或魚肉)
   • 將1-2勺蛋白昔與2勺谷物攪成糊狀與低脂牛奶混合{'smallUrl':'//www.wikihow.com/images_en/thumb/d/d8/Eat-Like-a-Body-Builder-Step-8Bullet2.jpg/v4-460px-Eat-Like-a-Body-Builder-Step-8Bullet2.jpg','bigUrl':'//www.wikihow.com/images/thumb/d/d8/Eat-Like-a-Body-Builder-Step-8Bullet2.jpg/v4-728px-Eat-Like-a-Body-Builder-Step-8Bullet2.jpg','smallWidth':460,'smallHeight':308,'bigWidth':728,'bigHeight':487,'licensing':'<div class='mw-parser-output'></div>'}
5. {'smallUrl':'//www.wikihow.com/images_en/thumb/9/92/Eat-Like-a-Body-Builder-Step-9.jpg/v4-460px-Eat-Like-a-Body-Builder-Step-9.jpg','bigUrl':'//www.wikihow.com/images/thumb/9/92/Eat-Like-a-Body-Builder-Step-9.jpg/v4-728px-Eat-Like-a-Body-Builder-Step-9.jpg','smallWidth':460,'smallHeight':315,'bigWidth':728,'bigHeight':499,'licensing':'<div class='mw-parser-output'></div>'}5第五餐（晚餐）：
   • 240克牛排或者等量的精肉漢堡、鮭魚、得像動或小蝦，個健用橄欖油或菜籽油烹飪。美運{'smallUrl':'//www.wikihow.com/images_en/thumb/d/d0/Eat-Like-a-Body-Builder-Step-9Bullet1.jpg/v4-460px-Eat-Like-a-Body-Builder-Step-9Bullet1.jpg','bigUrl':'//www.wikihow.com/images/thumb/d/d0/Eat-Like-a-Body-Builder-Step-9Bullet1.jpg/v4-728px-Eat-Like-a-Body-Builder-Step-9Bullet1.jpg','smallWidth':460,'smallHeight':308,'bigWidth':728,'bigHeight':487,'licensing':'<div class='mw-parser-output'></div>'}
   • 一大份沙拉或者一大份西蘭花或菜花（或者兩份都要）{'smallUrl':'//www.wikihow.com/images_en/thumb/d/dd/Eat-Like-a-Body-Builder-Step-9Bullet2.jpg/v4-460px-Eat-Like-a-Body-Builder-Step-9Bullet2.jpg','bigUrl':'//www.wikihow.com/images/thumb/d/dd/Eat-Like-a-Body-Builder-Step-9Bullet2.jpg/v4-728px-Eat-Like-a-Body-Builder-Step-9Bullet2.jpg','smallWidth':460,'smallHeight':308,'bigWidth':728,'bigHeight':488,'licensing':'<div class='mw-parser-output'></div>'}
6. {'smallUrl':'//www.wikihow.com/images_en/thumb/2/25/Eat-Like-a-Body-Builder-Step-10.jpg/v4-460px-Eat-Like-a-Body-Builder-Step-10.jpg','bigUrl':'//www.wikihow.com/images/thumb/2/25/Eat-Like-a-Body-Builder-Step-10.jpg/v4-728px-Eat-Like-a-Body-Builder-Step-10.jpg','smallWidth':460,'smallHeight':279,'bigWidth':728,'bigHeight':442,'licensing':'<div class='mw-parser-output'></div>'}6第六餐（夜宵）：
   • 低脂牛奶或水中加入1-2勺蛋白粉{'smallUrl':'//www.wikihow.com/images_en/thumb/5/57/Eat-Like-a-Body-Builder-Step-10Bullet1.jpg/v4-460px-Eat-Like-a-Body-Builder-Step-10Bullet1.jpg','bigUrl':'//www.wikihow.com/images/thumb/5/57/Eat-Like-a-Body-Builder-Step-10Bullet1.jpg/v4-728px-Eat-Like-a-Body-Builder-Step-10Bullet1.jpg','smallWidth':460,'smallHeight':308,'bigWidth':728,'bigHeight':487,'licensing':'<div class='mw-parser-output'></div>'}
     • 或者3個雞蛋（其中兩個只要蛋白）做白煮蛋或用橄欖油/無熱量的黃油煎蛋
   • 1000毫克亞麻籽油{'smallUrl':'//www.wikihow.com/images_en/thumb/7/78/Eat-Like-a-Body-Builder-Step-10Bullet2.jpg/v4-460px-Eat-Like-a-Body-Builder-Step-10Bullet2.jpg','bigUrl':'//www.wikihow.com/images/thumb/7/78/Eat-Like-a-Body-Builder-Step-10Bullet2.jpg/v4-728px-Eat-Like-a-Body-Builder-Step-10Bullet2.jpg','smallWidth':460,'smallHeight':308,'bigWidth':728,'bigHeight':487,'licensing':'<div class='mw-parser-output'></div>'}
7. {'smallUrl':'//www.wikihow.com/images_en/thumb/1/15/Eat-Like-a-Body-Builder-Step-11.jpg/v4-460px-Eat-Like-a-Body-Builder-Step-11.jpg','bigUrl':'//www.wikihow.com/images/thumb/1/15/Eat-Like-a-Body-Builder-Step-11.jpg/v4-728px-Eat-Like-a-Body-Builder-Step-11.jpg','smallWidth':460,'smallHeight':279,'bigWidth':728,'bigHeight':442,'licensing':'<div class='mw-parser-output'></div>'}7替代食物。比如說，何吃一罐金槍魚或鮭魚罐頭可以用3個玉米或1 1/2杯人造蟹肉代替（要記得檢查保質期）；雞蛋可以用淡乳酪代替（一次只吃1/4塊）。得像動
   • 如果你是個健個素食主義者，上述任何提及肉類的美運地方，你都可以用豆腐、步驟豆子、豌豆和堅果代替。{'smallUrl':'//www.wikihow.com/images_en/thumb/0/0e/Eat-Like-a-Body-Builder-Step-11Bullet1.jpg/v4-460px-Eat-Like-a-Body-Builder-Step-11Bullet1.jpg','bigUrl':'//www.wikihow.com/images/thumb/0/0e/Eat-Like-a-Body-Builder-Step-11Bullet1.jpg/v4-728px-Eat-Like-a-Body-Builder-Step-11Bullet1.jpg','smallWidth':460,'smallHeight':308,'bigWidth':728,'bigHeight':487,'licensing':'<div class='mw-parser-output'></div>'}
8. {'smallUrl':'//www.wikihow.com/images_en/thumb/4/45/Eat-Like-a-Body-Builder-Step-12.jpg/v4-460px-Eat-Like-a-Body-Builder-Step-12.jpg','bigUrl':'//www.wikihow.com/images/thumb/4/45/Eat-Like-a-Body-Builder-Step-12.jpg/v4-728px-Eat-Like-a-Body-Builder-Step-12.jpg','smallWidth':460,'smallHeight':308,'bigWidth':728,'bigHeight':487,'licensing':'<div class='mw-parser-output'></div>'}8食用水果和蔬菜。這份飲食計劃雖然有助于肌肉生長，但限制了蛋白質和碳水化合物的攝取，這不利于健康和可持續發展。為平衡膳食，應該更多地攝入蔬菜、水果、低卡路里低膽固醇未經加工的蛋白質，這有助于身體健康。在每天的飲食中至少加入5種不同的水果和/或蔬菜。一個簡單的方法就是將蛋白質與沙拉原料混在一起，加入亞麻籽油（或橄欖油），這樣就制成了健康無添加的沙拉醬啦。