CATATAN: diet ini tidak termasuk yang direkomendasikan oleh situs
Diet Hari 1
SARAPAN | |
| Yoghurt susu buah rendah lemak | 130 g |
| Biskuit wafer | 50 g |
| hazelnut | 20 g |
SNACK | |
| kiwi | 100 g |
| Kacang panggang | 20 g |
LUNCH | |
| Jenis beras pratanak | 100 g |
| Parut Parmesan | 20 g |
| Steak tuna alami | 110 g |
| Minyak zaitun | 10 g |
| Zaitun hitam | 20 g |
| Salad tomat | 200 g |
SNACK | |
| Serpihan susu | 150 g |
MAKAN MALAM | |
| Roti gandum utuh | 50 g |
| Paprika manis | 200 g |
| Payudara kalkun, direbus atau dipanggang | 150 g |
| Minyak zaitun | 10 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1998 Kcal | |
| protein | 115 g | 22 |
| Grassi | 88, 5 g | 39 |
| karbohidrat | 198 g | 39 |
| serat | 19 g | |
| minum | 0 | 0 |
| besi | 13, 23 mg | |
| sepak bola | 841 mg | |
| kolesterol | 171 mg | |
Diet Hari 2
SARAPAN | |
| Susu skim (sapi) sebagian | 350 g |
| Biskuit untuk sarapan | 50 g |
| hazelnut | 10 g |
SNACK | |
| Yoghurt susu buah rendah lemak | 130 g |
| Almond manis | 20 g |
LUNCH | |
| Pasta semolina integral | 80 g |
| Minyak zaitun extra virgin | 10 g |
| Kacang kaleng | 100 g |
| Tomat mempertahankan + aroma | 50 g |
SNACK | |
| Bilah protein | 80 g |
MAKAN MALAM | |
| kentang | 200 g |
| Caper di bawah garam | 10 g |
| Minyak zaitun | 10 g |
| Sosis ayam (direbus) | 120 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 2022 Kkal | |
| protein | 104 g | 20 |
| Grassi | 86 g | 38 |
| karbohidrat | 223 g | 41 |
| serat | 34 g | |
| minum | 0 g | |
| besi | 20, 15 mg | |
| sepak bola | 1577 mg | |
| kolesterol | 222 mg | |
Diet Hari 3
SARAPAN | |
| Jus jeruk | 300 g |
| Breadsticks gandum utuh | 80 g |
| Breaola | 50 g |
SNACK | |
| kiwi | 100 g |
LUNCH | |
| Pasta semolina | 120 g |
| Parut Parmesan | 20 g |
| Minyak zaitun | 10 g |
| Jamur madu | 100 g |
| Ragout daging siap saji | 50 g |
| apel | 200 g |
SNACK | |
| Keju biji-bijian meja | 50 g |
MAKAN MALAM | |
| Roti gandum gandum utuh | 50 g |
| Salad bawang merah | 200 g |
| Daging sapi, potongan ramping | 150 g |
| Minyak zaitun + perasa (bumbu daging sapi) | 10 g |
| Kenari kering (saus salad) | 10 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1971 Kcal | |
| protein | 119 g | 24 |
| Grassi | 73 g | 33 |
| karbohidrat | 223 g | 43 |
| serat | 31 g | |
| minum | 0 g | |
| besi | 17, 7 mg | |
| sepak bola | 1233 mg | |
| kolesterol | 203 mg | |
Diet Hari 4
SARAPAN | |
| Susu skim (sapi) sebagian | 300 g |
| Ruam gandum | 50 g |
| Madu bunga liar | 30 g |
SNACK | |
| Bersulang ham | 100 g |
LUNCH | |
| Pasta gandum utuh | 100 g |
| Minyak zaitun extra virgin | 15 g |
| Parut Parmesan | 10 g |
| adas | 150 g |
| Turki, payudara (direbus atau dipanggang) | 150 g |
SNACK | |
| aprikot | 150 g |
| Kacang kenari kering | 20 g |
MAKAN MALAM | |
| Roti gandum Bruschetta | 50 g |
| Mozzarella (ramping) | 70 g |
| ikan tongkol | 50 g |
| Salad tomat | 100 g |
| Minyak zaitun + aroma | 10 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 2057 Kkal | |
| protein | 114 g | 22 |
| Grassi | 86 g | 38 |
| karbohidrat | 221 g | 40 |
| serat | 20 g | |
| minum | 0 g | |
| besi | 13, 89 mg | |
| sepak bola | 1174 mg | |
| kolesterol | 209 mg | |
