四道创新家常菜（主食+蛋白+蔬菜搭配）
1.杂蔬鸡胸土豆丁（低脂高蛋白｜一餐补齐肉薯菜）
食材：鸡胸肉1块、土豆、胡萝卜、玉米粒、青豆
1.鸡胸切丁，少许盐+淀粉腌制10分钟；土豆胡萝卜切小丁焯水。
2.少油炒熟鸡丁盛出，下杂蔬翻炒，放回鸡丁，加盐、少许蚝油调味出锅。
营养：优质蛋白+复合碳水+多种维生素，减脂家常。
2.虾仁菌菇滑蛋（补钙鲜口）
食材：鲜虾仁、鸡蛋3枚、金针菇、蟹味菇
1.虾仁焯水去腥；蛋液加少许温水打散。
2.少油炒软菌菇，倒入蛋液半凝固时放虾仁，加盐小火滑炒。
营养：虾补钙、鸡蛋优质蛋白、菌类膳食纤维。
3.南瓜木耳炒肉片（润燥补铁）
1.肉片淀粉腌制，木耳泡发焯水，南瓜切片。
2.肉片滑炒变色，放南瓜、木耳大火快炒，生抽少许调味。
营养：南瓜β胡萝卜素、木耳铁元素、瘦肉补铁。
4.彩蔬豆腐煲（植物蛋白全素煲）
食材：嫩豆腐、西兰花、胡萝卜、鲜香菇
1.豆腐煎至两面金黄，所有配菜切小块焯水。
2.锅中加少量清水，放入全部食材，一勺生抽、少许盐，小火焖5分钟，薄芡收汁。
二、两款养生鲜汤
5.山药玉米排骨汤（健脾养胃）
排骨焯水，玉米切段、铁棍山药去皮，全部入锅加水、姜片，小火炖40分钟，出锅加盐。http://www.ks-yichu.com/runtime/api.php/Article/details/74919.shtml
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搭配粗粮玉米+山药，健脾助消化。
6.紫菜冬瓜丸子汤（清淡去水肿）
猪肉末加葱花淀粉搓小丸子，水微沸下丸子，浮起加冬瓜、紫菜，盐、几滴香油。
低脂利水，荤素搭配。
三、两款家常特色小吃（早餐/加餐）
7.全麦蔬菜鸡蛋饼（早餐营养餐）
食材：全麦面粉、鸡蛋、胡萝卜碎、生菜碎、葱花
面粉加水调成稀面糊，混入配菜与蛋液，平底锅少油摊饼，两面定型即可。
粗粮+蔬菜+鸡蛋，早餐顶饱营养足。
8.紫薯芋泥糯米小方（无糖健康甜品）
紫薯、芋头蒸熟压成泥，糯米粉少量加水揉薄皮，裹芋泥紫薯，上锅蒸10分钟。
粗粮替代精制糖，当加餐点心，膳食纤维充足。
一日搭配参考
午餐：杂蔬鸡胸土豆丁+虾仁菌菇滑蛋+山药玉米排骨汤
晚餐：彩蔬豆腐煲+南瓜木耳肉片+紫菜丸子汤
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