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下課回到家已經八點，冰箱是空的，於是又點了一次外送。訓練照做，吃的部分卻常常是最先鬆掉的一環。
很多人以為備餐就是每天吃一樣的雞胸肉便當。實際上是把一週裡最麻煩的那幾餐，提前準備到打開就能吃的程度。你可以整份做好，也可以只先處理食材，兩種混著用也可以。
三種做法，挑一種開始
- 整份做好：一次煮好幾餐，分裝進保鮮盒。適合午餐、適合忙起來沒空想的日子。湯、咖哩、義大利麵、穀物碗都適合分裝保存，在下面的保存期限內吃完就好。
- 只備食材：先把蛋白質、飯或麵、烤蔬菜、生菜、醬料各自準備好，當天再組合。變化多，不容易吃膩。
- 混著來：午餐整份做好，晚餐留食材自由配。多數人最能長期做下去的是這一種。
四個步驟
- 先排菜單。看一下這週的行程：練幾天、哪幾天在外面吃。只準備真正會吃到的份量，剩下的都是浪費。
- 寫採買清單。照生鮮、蛋白質、主食、常備品分類，買完就走，不要邊逛邊想。
- 一次開火。烤箱烤蔬菜的同時煮飯、調醬料。先做最花時間的，等待的空檔處理快的。
- 分裝冷藏。用淺一點的容器分裝，涼得比較快，並標上日期。
冷藏冷凍：台灣的標準
以下是台灣主管機關訂給食品業者的標準，數字和美加的建議不一樣。法規管的是餐廳和食品業者，不是你家的冰箱，不過拿來當自己備餐的目標剛剛好。
- 食品業者的冷藏設備要在 7°C 以下、冷凍在 -18°C 以下（食品良好衛生規範準則，適用對象是食品業者）。煮熟的和容易壞的食物，食藥署建議放在 5°C 以下。
- 7°C 到 60°C 之間是「危險溫度帶」，細菌在這個區間長得最快。煮好的東西不要留在室溫，食藥署建議不超過 2 小時；室溫超過 32°C 時不超過 1 小時。台北的夏天幾乎天天超過 32°C，所以我們建議在台北就直接抓 1 小時。
- 要吃多少熱多少，不要整鍋反覆加熱。食藥署的說法是食品中心溫度超過 70°C 細菌才容易被消滅，所以復熱的時候要熱透到中心，不要只是外面溫溫的。
- 幾天內要吃完？台灣沒有針對家庭備餐公告統一的天數。國外常見的建議是冷藏 2 到 4 天（加拿大衛生部），這週吃不完的份量，一開始就直接冷凍。
一盒裡面該有什麼
一餐不用完美，把下面四樣湊齊就好。
- 蛋白質：雞肉、魚、蛋、豆腐、豆類、無糖優格。蛋白質提供修復和重建肌肉所需的胺基酸，每天總量夠、每一餐都有，比練完那一餐吃什麼更要緊。
- 主食：飯、地瓜、燕麥、全麥麵、藜麥。這是高強度訓練時身體主要用的燃料之一，練完再吃也有助於把肌肉裡的肝醣補回來。
- 蔬菜水果：顏色換著吃，比較容易吃到不同的營養素，也比較不會吃膩。
- 好的油脂：堅果、種子、酪梨、橄欖油。一小把或一小匙的份量就好，一餐吃起來比較有飽足感。
上面這幾樣裡有不少常見的過敏原，堅果、種子、蛋、魚、豆類和奶製品都算。會過敏或不確定的就跳過，換成同一類裡你吃得安心的東西。備餐一次做好幾餐，一種食材不對，整週都要重做。
比例抓不準的話，用國民健康署「我的餐盤」的口訣就好：飯跟蔬菜一樣多、菜比水果多一點、豆魚蛋肉一掌心、堅果種子一茶匙、水果拳頭大、每天早晚一杯奶。這是給一般大眾的建議，乳糖不耐或不喝奶的人，把那一份換成無糖優格或其他鈣質來源就好。
週日花兩個小時，接下來五天就不用再想今天吃什麼。第一次不用做整週，先從一餐開始。
以上是一般的飲食與食品保存資訊，不是醫療建議，也不是個別的營養諮詢。
文中的溫度和時間引自食藥署與衛生福利部的公開資料，我們照原文寫，但每個人的廚房、食材和冰箱狀況都不一樣。食物看起來或聞起來不對就丟掉，不要冒險。
如果你對文中任何食材過敏、有慢性病、正在服藥、懷孕或哺乳、有特殊飲食需求，或最近在飲食上感到壓力、對進食有控制上的困擾，請先諮詢醫師或營養師，個別的飲食建議要由他們來給。
本文引用政府機關的公開資料只是為了註明出處，不代表任何機關為 F45 背書。
訓練動作和課表的問題，課後歡迎直接問教練。教練不是營養師，不會也不能幫你設計個人的飲食菜單。
You get home at eight, the fridge is empty, and you order in again. The training gets done. The eating is usually the part that slips first.
Most people picture the same chicken and rice seven days running. In practice it means getting the most awkward meals of your week ready to open and eat. You can cook complete meals, prepare ingredients only, or mix the two.
Three methods, pick one
- Batch cooking: cook several meals at once and portion them into containers. Good for lunches and for the days you have no time to think. Soups, curries, pasta dishes and grain bowls all portion and store well. Eat them within the storage times below.
- Ingredient prep: get your protein, rice or pasta, roasted vegetables, salad and sauces ready separately, then assemble on the day. More variety, less boredom.
- Mixed: lunches done in full, dinners left as components. This is the version most people actually keep up.
Four steps
- Plan the meals. Look at your week: how many sessions, which nights you are eating out. Only prepare what you will really eat.
- Write the shopping list. Group it by produce, protein, staples and pantry items so you are not deciding in the aisle.
- Cook in one session. Roast vegetables while grains cook and sauces come together. Start whatever takes longest, fill the gaps with the quick jobs.
- Portion and chill. Shallow containers cool faster. Label them with the date.
Chilling and freezing: the Taiwan numbers
These are the standards Taiwan’s regulators set for food businesses, and the numbers differ from the US and Canada figures. The rules apply to restaurants and food companies rather than to your fridge at home, but they make a sensible target for your own meal prep.
- Food businesses have to keep chilled storage at 7°C or below and freezers at -18°C or below (Taiwan’s GHP food hygiene regulations, which apply to food businesses). For cooked and perishable food the TFDA recommends 5°C or below.
- 7°C to 60°C is the official danger zone, where bacteria multiply fastest. Do not leave cooked food out at room temperature: the TFDA says no more than 2 hours, and no more than 1 hour once the room is above 32°C. A Taipei summer is above 32°C most days, so our own advice is to work to 1 hour here.
- Reheat only what you are about to eat instead of warming the whole batch over and over. The TFDA’s figure is that bacteria are only reliably killed once the centre of the food goes above 70°C, so heat it through to the middle rather than just warming the outside.
- How many days? Taiwan does not publish a single figure for home meal prep. The commonly cited overseas guidance is 2 to 4 days refrigerated (Health Canada). Anything you will not get through this week goes straight into the freezer.
What goes in the box
No meal has to be perfect. Cover these four.
- Protein: chicken, fish, eggs, tofu, beans, plain yogurt. Protein supplies the amino acids used to repair and rebuild muscle. Getting enough across the whole day, at every meal, does more for you than the one meal after training.
- Carbohydrates: rice, sweet potato, oats, wholegrain pasta, quinoa. This is one of the main fuels your body uses in harder training, and eating it after a session helps restock the glycogen in your muscles.
- Vegetables and fruit: mixing up the colours is an easy way to end up eating a wider range of nutrients, and it keeps meals interesting.
- Healthy fats: nuts, seeds, avocado, olive oil. A small handful or a spoonful is about right, and it makes a meal more filling.
Several of those are common allergens. Nuts, seeds, eggs, fish, beans and dairy are all on that list. Skip anything you react to or are unsure about, and swap in something from the same group that you know is fine. When you batch cook, one wrong ingredient means the whole week has to be remade.
If you are unsure about proportions, Taiwan’s Health Promotion Administration has a simple hand-sized guide called 我的餐盤: as much grain as vegetables, a little more vegetables than fruit, a palm of protein, a teaspoon of nuts or seeds, a fist of fruit, and a glass of milk morning and night. That guide is written for the general population. If you are lactose intolerant or do not drink milk, swap that part for plain yogurt or another source of calcium.
Two hours on a Sunday buys you five days of not wondering what to eat. You do not have to do a whole week the first time. Start with one meal.
This is general information about eating and about storing food. It is not medical advice and it is not individual nutrition counselling.
The temperatures and times here come from the TFDA and the Ministry of Health and Welfare and we have quoted them as published, but every kitchen, ingredient and fridge is different. If food looks or smells wrong, throw it out rather than risk it.
If you are allergic to any of these ingredients, have a medical condition, take medication, are pregnant or breastfeeding, have specific dietary needs, or if food has recently been a source of stress or control for you, speak to a doctor or a registered dietitian first. Individual advice should come from them.
We cite government sources to show where the figures came from. No government body endorses F45.
For questions about movements and programming, ask a coach after class. Our coaches are not dietitians and they do not write individual meal plans.
參考資料 / References
- 食品良好衛生規範準則（衛生福利部），適用對象為食品業者：冷藏 7°C 以下、冷凍 -18°C 以下 / Taiwan GHP food hygiene regulations, which apply to food businesses · https://law.moj.gov.tw/LawClass/LawAll.aspx?pcode=L0040122
- 衛生福利部食品藥物管理署「食品中毒常見問與答」：危險溫度帶 7 至 60°C、室溫放置時間、熟食建議 5°C 以下 / Taiwan FDA food poisoning FAQ · https://www.fda.gov.tw/TC/sitecontent.aspx?sid=2572
- 衛生福利部「注意食品衛生安全原則，避免食品中毒」：食品中心溫度超過 70°C 細菌才容易被消滅 / Taiwan MOHW food safety guidance · https://www.mohw.gov.tw/cp-3160-25243-1.html
- 衛生福利部國民健康署「我的餐盤」 / Taiwan Health Promotion Administration, balanced plate guide · https://www.hpa.gov.tw/Pages/List.aspx?nodeid=4686
- 冷藏 2 到 4 天的數字出自加拿大衛生部 Health Canada，由下方 F45 總部原文引用 / The 2 to 4 day figure is Health Canada guidance, quoted in the F45 HQ article below
- ISSN Position Stand: Protein and Exercise（JISSN, 2017）：蛋白質與肌肉修復 · https://pmc.ncbi.nlm.nih.gov/articles/PMC5477153/
- ISSN Position Stand: Nutrient Timing（JISSN, 2017）：醣類與肝醣恢復 · https://pmc.ncbi.nlm.nih.gov/articles/PMC5596471/
- ACSM / Academy of Nutrition and Dietetics / Dietitians of Canada 聯合聲明 Nutrition and Athletic Performance（2016） · https://doi.org/10.1249/MSS.0000000000000852
- 原文出處 / Original article: F45 HQ, How to Meal Prep for the Week · https://f45training.com/article/how-to-meal-prep-for-the-week/
