Diet Hari 1
SARAPAN | |
| Jus jeruk | 300 g |
| roti | 70 g |
| Krim kakao dan kemiri | 40 g |
SNACK | |
| Yoghurt susu semi skim | 130 g |
| kiwi | 100 g |
LUNCH | |
| Nasi merah | 120 g |
| Kacang kaleng | 150 g |
| minyak zaitun extra virgin | 20 g |
| Tomat mempertahankan + aroma | 50 g |
SNACK | |
| Diet bar | 80 g |
MAKAN MALAM | |
| Roti gandum utuh | 120 g |
| Kelinci, daging tanpa lemak | 200 g |
| timun | 200 g |
| Minyak zaitun | 20 g |
| apel | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 2409 Kkal | |
| protein | 131 g | 22 |
| Grassi | 74 g | 28 |
| karbohidrat | 324 g | 51 |
| serat | 44 g | |
| minum | 0 | 0 |
| besi | 25, 06 mg | |
| sepak bola | 1132 mg | |
| kolesterol | 141 mg | |
Diet Hari 2
SARAPAN | |
| Susu sapi skim sebagian | 300 g |
| Biskuit roti pendek | 50 g |
| hazelnut | 10 g |
SNACK | |
| Yoghurt susu buah rendah lemak | 250 g |
LUNCH | |
| Pasta semolina generik | 150 g |
| Parut Parmesan | 20 g |
| Tomat dan kemangi | 50 g |
| Paprika kuning | 200 g |
| Minyak zaitun | 10 g |
| Dada, ayam | 150 g |
SNACK | |
| Pine Nuts | 10 g |
| apel | 200 g |
MAKAN MALAM | |
| Roti zaitun | 120 g |
| 2 telur ayam utuh | 120 g |
| Minyak zaitun | 10 g |
| kiwi | 100 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 2403 Kkal | |
| protein | 114 g | 19 |
| Grassi | 80 g | 30 |
| karbohidrat | 316 g | 51 |
| serat | 20 g | |
| minum | 0 g | |
| besi | 14, 43 mg | |
| sepak bola | 1350 mg | |
| kolesterol | 792 mg | |
Diet Hari 3
SARAPAN | |
| Susu sapi skim sebagian | 300 g |
| Rusia | 50 g |
| Madu bunga liar | 30 g |
SNACK | |
| Cokelat hitam | 100 g |
| Formaggino (setengah lemak) | 20 g |
LUNCH | |
| Gnocchi kentang | 120 g |
| Minyak zaitun extra virgin | 10 g |
| Tomat dan kemangi | 50 g |
| Udang beku (direbus) | 200 g |
| Anggur putih | 150 g |
SNACK | |
| Jeruk merah muda | 300 g |
MAKAN MALAM | |
| Nasi merah | 120 g |
| Steak tuna (panggang atau alami) | 100 g |
| Zaitun hitam | 20 g |
| Minyak zaitun | 10 g |
| Terong bakar | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 2373 Kcal | |
| protein | 99 g | 17 |
| Grassi | 78 g | 30 |
| karbohidrat | 312 g | 49 |
| serat | 30, 3 g | |
| minum | 15.15 g | 4 |
| besi | 17, 87 mg | |
| sepak bola | 1020 g | |
| kolesterol | 444 mg | |
Diet Hari 4
SARAPAN | |
| Teh dalam cangkir | 500 g |
| gula | 10 g |
| Rusia | 50 g |
| Selai aprikot | 30 g |
SNACK | |
| Kerupuk integral | 30 g |
| kiwi | 100 g |
LUNCH | |
| Spageti gandum utuh | 120 g |
| keju mozzarella | 120 g |
| Tomat dan kemangi | 50 g |
| kacang | 200 g |
| apel | 200 g |
SNACK | |
| Breadsticks gandum utuh | 50 g |
| Ham rendah lemak | 50 g |
MAKAN MALAM | |
| kentang | 300 g |
| Sosis babi segar | 100 g |
| Salad tomat | 200 g |
| Minyak zaitun | 10 g |
| apel | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 2408 Kkal | |
| protein | 99 g | 16 |
| Grassi | 89 g | 33 |
| karbohidrat | 324 g | 51 |
| serat | 48 g | |
| minum | ||
| besi | 19, 48 mg | |
| sepak bola | 797 mg | |
| kolesterol | 157 mg | |
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