Diet Hari 1
SARAPAN | |
| Susu (skim) + kopi | 250 g |
| muesli | 30 g |
SNACK | |
| Yoghurt susu murni | 130 g |
| stroberi | 150 g |
LUNCH | |
| Roti gandum utuh | 80 g |
| Butir meja | 40 g |
| Ham rendah lemak | 40 g |
| selada | 150 g |
| Minyak zaitun | 10 g |
SNACK | |
| apel | 200 g |
MAKAN MALAM | |
| Pasta semolina | 70 g |
| Tomat dan kemangi | 50 g |
| Satu kaleng tuna alami | 52 g |
| Minyak zaitun | 10 g |
| cukini | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1414 Kkal | |
| protein | 74, 5 g | 21 |
| Grassi | 48 g | 31 |
| karbohidrat | 183 g | 48 |
| serat | 20 g | |
| minum | 0 | 0 |
| besi | 11, 82 mg | |
| sepak bola | 1252 mg | |
| kolesterol | 89 mg | |
Diet Hari 2
SARAPAN | |
| Jus jeruk bali | 300 g |
| Rusia | 30 g |
| selai | 20 g |
SNACK | |
| Yoghurt susu p. skim (tidak ada buah) | 130 g |
| Almond manis | 10 g |
LUNCH | |
| Pasta semolina integral | 70 g |
| Minyak zaitun extra virgin | 10 g |
| Turki, payudara | 100 g |
| Paprika kuning | 200 g |
| kiwi | 100 g |
SNACK | |
| apel | 200 g |
MAKAN MALAM | |
| Roti gandum | 70 g |
| Butir meja | 50 g |
| Parut Parmesan | 10 g |
| Terong (dipanggang) + aroma | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1379 Kcal | |
| protein | 71 g | 21 |
| Grassi | 42 g | 27 |
| karbohidrat | 193 g | 52 |
| serat | 29 g | |
| minum | 0 g | |
| besi | 13, 69 mg | |
| sepak bola | 1083 mg | |
| kolesterol | 111 mg | |
Diet Hari 3
SARAPAN | |
| Susu skim (sapi) sebagian | 200 g |
| Ruam gandum | 30 g |
| selai | 20 g |
SNACK | |
| Yoghurt susu semi skim | 130 g |
| aprikot | 150 g |
LUNCH | |
| Labu Tortellini | 120 g |
| Parut Parmesan | 10 g |
| Kelinci, daging tanpa lemak panggang atau direbus | 100 g |
| Minyak zaitun | 10 g |
| bayam | 200 g |
SNACK | |
| apel | 200 g |
| hazelnut | 10 g |
MAKAN MALAM | |
| Roti gandum durum | 100 g |
| Pengawet tomat | 30 g |
| Kacang kaleng | 100 g |
| Minyak zaitun | 10 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1395 Kcal | |
| protein | 75 g | 22 |
| Grassi | 50 g | 32 |
| karbohidrat | 172 g | 46 |
| serat | 33 g | |
| minum | 0 g | |
| besi | 17, 67 mg | |
| sepak bola | 993 mg | |
| kolesterol | 167 mg | |
Diet Hari 4
SARAPAN | |
| Teh dalam cangkir | 300 g |
| gula | 10 g |
| Biskuit untuk anak-anak | 50 g |
| hazelnut | 10 g |
SNACK | |
| Yoghurt susu semi skim | 250 g |
| kiwi | 100 g |
LUNCH | |
| Pasta gandum utuh | 70 g |
| cukini | 200 g |
| Zaitun hijau | 20 g |
| Sarden Asin | 50 g |
SNACK | |
| apel | 200 g |
| Breadsticks gandum utuh | 50 g |
MAKAN MALAM | |
| Salad tomat | 250 g |
| Roti gandum | 80 g |
| bresaola | 50 g |
| Minyak zaitun | 10 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1406 Kcal | |
| protein | 72 g | 20 |
| Grassi | 42 g | 27 |
| karbohidrat | 198 g | 53 |
| serat | 29 g | |
| minum | 0 g | |
| besi | 14, 03 mg | |
| sepak bola | 833 mg | |
| kolesterol | 82, 5 mg | |
Pendahuluan, Catatan, Penafian, Nasihat Diet 1000 kalori Diet 1200 kalori Diet 1400 kalori Diet 1600 kalori (1) Diet 1600 kalori (2) Diet 1700 kalori (1) Diet 1700 kalori (2) Diet 1800 kalori (1) Diet 1800 kalori (2) Diet 2000 kalori Diet 2200 kalori Diet 2400 kalori Diet 2400 kalori kaloriDiet 3000 kalori Perhitungan Bentuk Berat
