🍚 Grains🍚 谷物主食
| 食物Food | 每份热量（大卡）Calories |
|---|---|
| 白米饭（1碗）White Rice (1 bowl) | 240 |
| 糙米饭（1碗）Brown Rice (1 bowl) | 220 |
| 全麦面包（2片）Whole Wheat Bread (2 slices) | 160 |
| 白面包（2片）White Bread (2 slices) | 140 |
| 意大利面（100g）Spaghetti (100g) | 350 |
| 燕麦片（100g）Oatmeal (100g) | 368 |
| 玉米（1根）Corn (1 ear) | 130 |
| 藜麦（100g）Quinoa (100g) | 120 |
| 法棍面包（100g）Baguette (100g) | 280 |
| 牛角包（1个）Croissant (1) | 230 |
| 米粉（100g）Rice Noodles (100g) | 360 |
| 方便面（1包）Instant Noodles (1 pack) | 470 |
| 乌冬面（100g）Udon (100g) | 120 |
| 馒头（1个）Bun (1) | 220 |
| 包子（1个）Steamed Bun with Filling (1) | 250 |
| 水饺（5个）Dumplings (5) | 250 |
| 馄饨（5个）Wonton (5) | 220 |
| 烤红薯（200g）Sweet Potato (200g) | 172 |
| 玉米饼（1张）Tortilla (1) | 150 |
| 松饼（2张）Pancake (2) | 300 |
| 荞麦面（100g）Soba Noodles (100g) | 330 |
| 石锅拌饭（1碗）Bibimbap (1 bowl) | 550 |
🍚 Meat🍚 肉类
| 食物Food | 每份热量（大卡）Calories |
|---|---|
| 牛肉（100g）Beef (100g) | 250 |
| 牛排（200g）Steak (200g) | 460 |
| 猪里脊（100g）Pork Loin (100g) | 200 |
| 猪排（200g）Pork Chop (200g) | 420 |
| 培根（2片）Bacon (2 slices) | 90 |
| 火腿（100g）Ham (100g) | 330 |
| 意大利香肠（100g）Italian Sausage (100g) | 320 |
| 德式香肠（1根）German Sausage (1) | 200 |
| 鸡胸肉（100g）Chicken Breast (100g) | 165 |
| 鸡腿肉（100g）Chicken Thigh (100g) | 180 |
| 鸡翅（1个）Chicken Wing (1) | 90 |
| 羊肉（100g）Lamb (100g) | 250 |
| 羊排（150g）Lamb Chop (150g) | 360 |
| 五花肉（100g）Pork Belly (100g) | 350 |
| 牛腩（100g）Beef Brisket (100g) | 280 |
| 鸭胸肉（100g）Duck Breast (100g) | 200 |
| 火鸡胸（100g）Turkey Breast (100g) | 135 |
| 烤鸡（100g）Roasted Chicken (100g) | 240 |
| 牛肉饼（1块）Beef Patty (1) | 300 |
| 猪肋排（100g）Pork Ribs (100g) | 310 |
| 叉烧肉（100g）Chashu (100g) | 280 |
| 红烧肉（100g）Braised Pork (100g) | 380 |
| 烤肉串（1串）Kebab (1 skewer) | 180 |
| 北京烤鸭（100g）Peking Duck (100g) | 280 |
| 熏肠（100g）Smoked Sausage (100g) | 300 |
| 帕尔马火腿（30g）Prosciutto (30g) | 80 |
🍚 Seafood🍚 海鲜水产
| 食物Food | 每份热量（大卡）Calories |
|---|---|
| 三文鱼（100g）Salmon (100g) | 180 |
| 虾（100g）Shrimp (100g) | 80 |
| 螃蟹（100g）Crab (100g) | 100 |
| 龙虾（100g）Lobster (100g) | 90 |
| 金枪鱼（100g）Tuna (100g) | 130 |
| 生蚝（6个）Oysters (6) | 50 |
| 青口（100g）Mussels (100g) | 70 |
| 鱿鱼（100g）Squid (100g) | 90 |
| 鳕鱼（100g）Cod (100g) | 80 |
| 鳗鱼（100g）Eel (100g) | 330 |
| 鱼排（100g）Fish Fillet (100g) | 120 |
| 蛤蜊（100g）Clams (100g) | 70 |
| 烟熏三文鱼（50g）Smoked Salmon (50g) | 90 |
| 烤虾（8只）Grilled Shrimp (8) | 120 |
| 扇贝（5个）Scallops (5) | 100 |
| 鱼子酱（30g）Caviar (30g) | 80 |
| 凤尾鱼（50g）Anchovy (50g) | 100 |
| 金枪鱼罐头（100g）Canned Tuna (100g) | 120 |
| 章鱼（100g）Octopus (100g) | 80 |
| 海苔（10g）Seaweed (10g) | 35 |
🍚 Eggs & Dairy🍚 蛋奶类
| 食物Food | 每份热量（大卡）Calories |
|---|---|
| 鸡蛋（1个）Egg (1) | 70 |
| 蛋白（2个）Egg White (2) | 34 |
| 奶酪（30g）Cheese (30g) | 110 |
| 马苏里拉奶酪（30g）Mozzarella (30g) | 85 |
| 牛奶（250ml）Milk (250ml) | 150 |
| 脱脂牛奶（250ml）Skim Milk (250ml) | 90 |
| 水波蛋（1个）Poached Egg (1) | 70 |
| 原味酸奶（200g）Plain Yogurt (200g) | 120 |
| 酸奶油（30g）Sour Cream (30g) | 90 |
| 黄油（10g）Butter (10g) | 72 |
| 奶油奶酪（30g）Cream Cheese (30g) | 100 |
| 杏仁奶（250ml）Almond Milk (250ml) | 60 |
| 燕麦奶（250ml）Oat Milk (250ml) | 90 |
| 布里奶酪（30g）Brie (30g) | 100 |
| 高达奶酪（30g）Gouda (30g) | 110 |
🍚 Vegetables🍚 蔬菜
| 食物Food | 每份热量（大卡）Calories |
|---|---|
| 西兰花（100g）Broccoli (100g) | 35 |
| 菠菜（100g）Spinach (100g) | 23 |
| 生菜沙拉（100g）Lettuce Salad (100g) | 15 |
| 番茄（100g）Tomato (100g) | 20 |
| 胡萝卜（100g）Carrot (100g) | 41 |
| 洋葱（100g）Onion (100g) | 40 |
| 土豆（100g）Potato (100g) | 77 |
| 红薯（100g）Sweet Potato (100g) | 86 |
| 南瓜（100g）Pumpkin (100g) | 26 |
| 芦笋（100g）Asparagus (100g) | 20 |
| 蘑菇（100g）Mushroom (100g) | 22 |
| 牛油果（1个）Avocado (1) | 240 |
| 黄瓜（100g）Cucumber (100g) | 15 |
| 甜椒（100g）Bell Pepper (100g) | 31 |
| 四季豆（100g）Green Beans (100g) | 31 |
| 卷心菜（100g）Cabbage (100g) | 25 |
| 花菜（100g）Cauliflower (100g) | 25 |
| 玉米粒（100g）Corn Kernels (100g) | 86 |
| 豆腐（100g）Tofu (100g) | 80 |
| 茄子（100g）Eggplant (100g) | 25 |
| 芹菜（100g）Celery (100g) | 14 |
| 豆芽（100g）Bean Sprouts (100g) | 18 |
| 西葫芦（100g）Zucchini (100g) | 17 |
| 辣椒（100g）Chili Pepper (100g) | 40 |
| 姜（10g）Ginger (10g) | 8 |
| 蒜（10g）Garlic (10g) | 15 |
🍚 Fruit🍚 水果
| 食物Food | 每份热量（大卡）Calories |
|---|---|
| 苹果（1个）Apple (1) | 95 |
| 香蕉（1根）Banana (1) | 105 |
| 橙子（1个）Orange (1) | 65 |
| 葡萄（100g）Grapes (100g) | 69 |
| 蓝莓（100g）Blueberries (100g) | 57 |
| 草莓（100g）Strawberries (100g) | 32 |
| 芒果（1个）Mango (1) | 150 |
| 菠萝（100g）Pineapple (100g) | 50 |
| 猕猴桃（1个）Kiwi (1) | 45 |
| 西瓜（250g）Watermelon (250g) | 75 |
| 水蜜桃（1个）Peach (1) | 70 |
| 樱桃（100g）Cherry (100g) | 50 |
| 梨（1个）Pear (1) | 100 |
| 火龙果（1个）Dragon Fruit (1) | 60 |
| 荔枝（100g）Lychee (100g) | 66 |
| 榴莲（100g）Durian (100g) | 147 |
| 龙眼（100g）Longan (100g) | 60 |
| 无花果（1个）Fig (1) | 50 |
| 柿子（1个）Persimmon (1) | 120 |
| 李子（1个）Plum (1) | 30 |
| 哈密瓜（200g）Cantaloupe (200g) | 68 |
| 木瓜（100g）Papaya (100g) | 30 |
🍚 Western🍚 西式餐点
| 食物Food | 每份热量（大卡）Calories |
|---|---|
| 披萨（1片）Pizza (1 slice) | 280 |
| 肉酱意面Spaghetti Bolognese | 600 |
| 凯撒沙拉Caesar Salad | 350 |
| 田园沙拉Garden Salad | 120 |
| 烤三文鱼（200g）Grilled Salmon (200g) | 420 |
| 牛排（200g）Beef Steak (200g) | 460 |
| 芝士汉堡Cheeseburger | 350 |
| 巨无霸Big Mac | 540 |
| 中薯条French Fries (med) | 380 |
| 炸鸡（2块）Fried Chicken (2pc) | 450 |
| 三明治Sandwich | 350 |
| 热狗Hot Dog | 290 |
| 炸鱼薯条Fish and Chips | 600 |
| 芝士通心粉Mac and Cheese | 400 |
| 烤排骨（200g）BBQ Ribs (200g) | 500 |
| 鸡块（6块）Chicken Nuggets (6) | 280 |
| 洋葱圈Onion Rings | 350 |
| 土豆泥Mashed Potato | 120 |
| 蛤蜊浓汤Clam Chowder | 250 |
| 番茄汤Tomato Soup | 120 |
| 烤芝士三明治Grilled Cheese | 380 |
| 布法罗鸡翅（6个）Buffalo Wings (6) | 450 |
| 墨西哥卷饼（2个）Taco (2) | 350 |
| 玉米片Nachos | 550 |
| 墨西哥卷Burrito | 650 |
| 俱乐部三明治Club Sandwich | 500 |
| 科布沙拉Cobb Salad | 450 |
| 肉糕（200g）Meatloaf (200g) | 400 |
| 千层面Lasagna | 550 |
| 班尼迪克蛋Eggs Benedict | 450 |
| 牛油果吐司Avocado Toast | 320 |
| 希腊酸奶巴菲Greek Yogurt Parfait | 280 |
| 藜麦碗Quinoa Bowl | 420 |
| 卡普里沙拉Caprese Salad | 220 |
| 意大利蔬菜汤Minestrone Soup | 150 |
| 白酱意面Fettuccine Alfredo | 580 |
| 蘑菇烩饭Risotto (Mushroom) | 480 |
| 普罗旺斯炖菜Ratatouille | 180 |
| 俄式牛肉烩饭Beef Stroganoff | 550 |
| 可颂面包Croissant | 310 |
| 法棍面包(100g)Baguette (100g) | 270 |
| 意式烤面包Bruschetta | 250 |
| 法式洋葱汤French Onion Soup | 380 |
| 提拉米苏Tiramisu | 400 |
| 芝士蛋糕(1片)Cheesecake (1 slice) | 380 |
| 布朗尼Brownie | 350 |
| 甜可丽饼Crepe (Sweet) | 280 |
| 华夫饼Waffle | 350 |
| 煎饼(3个)Pancake (3 pcs) | 320 |
| 英式早餐English Breakfast | 650 |
🍚 Chinese🍚 中式餐点
| 食物Food | 每份热量（大卡）Calories |
|---|---|
| 宫保鸡丁Kung Pao Chicken | 450 |
| 麻婆豆腐Mapo Tofu | 350 |
| 回锅肉Twice-Cooked Pork | 500 |
| 鱼香肉丝Yu Xiang Shredded Pork | 420 |
| 糖醋里脊Sweet & Sour Pork | 480 |
| 红烧排骨Braised Spare Ribs | 550 |
| 西红柿炒鸡蛋Scrambled Eggs with Tomatoes | 200 |
| 酸辣土豆丝Hot & Sour Shredded Potatoes | 180 |
| 干煸四季豆Dry-Fried Green Beans | 220 |
| 地三鲜Di San Xian (Trio Veg) | 280 |
| 木须肉Moo Shu Pork | 380 |
| 京酱肉丝Shredded Pork Beijing Sauce | 400 |
| 葱爆羊肉Scallion Lamb | 380 |
| 辣子鸡Spicy Chicken (Chongqing) | 500 |
| 清蒸鱼Steamed Fish | 250 |
| 红烧鱼Braised Fish in Soy Sauce | 350 |
| 火锅（1人份）Hot Pot (1 serving) | 800 |
| 麻辣烫（1碗）Spicy Hot Pot Soup (1 bowl) | 400 |
| 兰州拉面（1碗）Lanzhou Beef Noodles (1 bowl) | 480 |
| 炸酱面（1碗）Zhajiang Noodles (1 bowl) | 550 |
| 担担面（1碗）Dan Dan Noodles (1 bowl) | 450 |
| 酸辣粉（1碗）Hot & Sour Noodles (1 bowl) | 380 |
| 小笼包（5个）Soup Dumplings (5pcs) | 300 |
| 锅贴（5个）Potstickers (5pcs) | 280 |
| 蛋炒饭（1盘）Egg Fried Rice (1 plate) | 450 |
| 扬州炒饭（1盘）Yangzhou Fried Rice (1 plate) | 550 |
| 白切鸡（200g）White Cut Chicken (200g) | 350 |
| 东坡肉（150g）Dongpo Pork (150g) | 450 |
| 水煮鱼（1份）Boiled Fish in Chili Oil | 550 |
| 拍黄瓜Cucumber Salad | 50 |
| 皮蛋豆腐Century Egg & Tofu | 180 |
| 蒸水蛋（1碗）Steamed Egg Custard (1 bowl) | 120 |
| 葱油饼（1张）Scallion Pancake (1) | 250 |
| 新疆羊肉串（5串）Xinjiang Lamb Skewers (5) | 250 |
| 糖醋鱼（1份）Sweet & Sour Fish | 350 |
| 蒜蓉西兰花Garlic Broccoli | 80 |
| 红烧茄子Braised Eggplant | 200 |
| 鱼头豆腐汤（1碗）Fish Head Tofu Soup | 180 |
| 紫菜蛋花汤（1碗）Seaweed Egg Soup | 80 |
| 番茄牛腩Tomato Beef Brisket | 380 |
| 可乐鸡翅（5个）Cola Chicken Wings | 350 |
| 黄焖鸡Braised Chicken Claypot | 420 |
| 大盘鸡Big Plate Chicken | 550 |
| 手撕包菜Hand-Torn Cabbage | 120 |
| 蚂蚁上树Ants Climbing Tree | 350 |
| 毛血旺Maoxuewang | 600 |
| 干锅花菜Dry Pot Cauliflower | 220 |
| 酸菜鱼Sauerkraut Fish | 380 |
| 小炒肉Stir-Fried Pork with Pepper | 420 |
| 宫保虾球Kung Pao Shrimp | 300 |
| 蒜泥白肉Garlic White Pork | 380 |
| 梅菜扣肉Mei Cai Kou Rou | 550 |
| 狮子头（1个）Lion Head Meatball | 400 |
| 糖拌西红柿Sugar Tomato Salad | 80 |
| 凉拌黄瓜Cold Cucumber Salad | 40 |
| 蛋花汤（1碗）Egg Drop Soup | 60 |
| 疙瘩汤（1碗）Dough Drop Soup | 200 |
| 小米粥（1碗）Millet Porridge | 180 |
| 八宝粥（1碗）Eight Treasure Porridge | 250 |
| 皮蛋瘦肉粥（1碗）Century Egg Pork Porridge | 280 |
| 韭菜盒子（1个）Chive Pocket | 200 |
| 肉夹馍（1个）Rou Jia Mo (Meat in Bun) | 450 |
| 煎饼果子（1个）Jianbing (Chinese Crepe) | 350 |
🍚 Southeast Asian🍚 东南亚菜
| 食物Food | 每份热量（大卡）Calories |
|---|---|
| 冬阴功汤Tom Yum Soup | 160 |
| 泰式炒河粉Thai Pad Thai | 500 |
| 绿咖喱鸡Green Curry Chicken | 450 |
| 叻沙面Laksa Noodle Soup | 480 |
| 越南河粉（1碗）Vietnamese Pho (1 bowl) | 350 |
| 炸春卷（3个）Spring Rolls Fried (3) | 200 |
| 鲜春卷（2个）Fresh Spring Rolls (2) | 120 |
| 芒果糯米饭Mango Sticky Rice | 350 |
| 沙爹串（5串）Satay Skewers (5) | 400 |
| 海南鸡饭Hainanese Chicken Rice | 550 |
| 印尼炒饭Nasi Goreng | 520 |
| 泰式木瓜沙拉Som Tam (Papaya Salad) | 80 |
| 炒粿条Char Kway Teow | 550 |
| 印度煎饼（1片）Roti Canai (1 pc) | 250 |
| 椰香虾（5只）Coconut Shrimp (5) | 350 |
| 鱼丸面Fish Ball Noodles | 350 |
| 蚝烙（1份）Oyster Omelette (1) | 400 |
| 仁当牛肉Beef Rendang | 500 |
| 点心拼盘（5件）Dim Sum Assorted (5pc) | 400 |
| 马来西亚咖喱（1碗）Malaysian Curry (1 bowl) | 450 |
🍚 Fast Food & Snacks🍚 快餐零食
| 食物Food | 每份热量（大卡）Calories |
|---|---|
| 汉堡Hamburger | 300 |
| 芝士汉堡Cheeseburger | 350 |
| 巨无霸Big Mac | 540 |
| 中薯条French Fries (medium) | 380 |
| 炸鸡腿Fried Chicken Leg | 250 |
| 甜甜圈（1个）Donut (1) | 250 |
| 贝果（1个）Bagel (1) | 250 |
| 爆米花（100g）Popcorn (100g) | 380 |
| 薯片（50g）Potato Chips (50g) | 270 |
| 曲奇饼（100g）Cookies (100g) | 480 |
| 混合坚果（30g）Mixed Nuts (30g) | 180 |
| 杏仁（30g）Almonds (30g) | 170 |
| 核桃（30g）Walnuts (30g) | 180 |
| 黑巧克力（30g）Dark Chocolate (30g) | 160 |
| 冰淇淋（1球）Ice Cream (1 scoop) | 140 |
| 蛋糕（1片）Cake (1 slice) | 350 |
| 马芬蛋糕（1个）Muffin (1) | 380 |
| 能量棒（1个）Granola Bar (1) | 200 |
| 蛋白棒（1个）Protein Bar (1) | 220 |
| 糖果棒（1个）Candy Bar (1) | 250 |
| 椒盐卷饼（50g）Pretzels (50g) | 200 |
| 披萨片Pizza Slice | 280 |
| 芝士馅饼（1个）Quesadilla (1) | 450 |
| 春卷（1个）Spring Roll (1) | 80 |
| 炸豆腐（100g）Fried Tofu (100g) | 160 |
| 章鱼烧（6个）Takoyaki (6) | 300 |
🍚 Beverages🍚 饮品
| 食物Food | 每份热量（大卡）Calories |
|---|---|
| 水Water | 0 |
| 黑咖啡（1杯）Black Coffee (1 cup) | 5 |
| 拿铁（1杯）Latte (1 cup) | 180 |
| 美式咖啡（1杯）Americano (1 cup) | 15 |
| 红茶（1杯）Black Tea (1 cup) | 0 |
| 绿茶（1杯）Green Tea (1 cup) | 0 |
| 可乐（1罐）Coke (1 can) | 140 |
| 雪碧（1罐）Sprite (1 can) | 140 |
| 啤酒（1罐）Beer (1 can) | 150 |
| 红酒（1杯）Red Wine (1 glass) | 125 |
| 鸡尾酒（1杯）Cocktail (1 glass) | 200 |
| 橙汁（250ml）Orange Juice (250ml) | 110 |
| 豆浆（250ml）Soy Milk (250ml) | 80 |
| 珍珠奶茶（1杯）Bubble Tea (1 cup) | 350 |
| 柠檬水（250ml）Lemonade (250ml) | 100 |
| 运动饮料（500ml）Sport Drink (500ml) | 130 |
| 苹果汁（250ml）Apple Juice (250ml) | 115 |
| 奶昔（300ml）Smoothie (300ml) | 350 |
| 威士忌（1 shot）Whisky (1 shot) | 70 |
| 巧克力奶（250ml）Chocolate Milk (250ml) | 210 |