Diet Hari 1
SARAPAN | |
| Ham mentah | 50 g |
| Roti gandum | 50 g |
SNACK | |
| Pistachio panggang dan asin | 50 g |
LUNCH | |
| roket | 100 g |
| Steak salmon (panggang) | 150 g |
| Minyak zaitun | 20 g |
SNACK | |
| Serpihan susu | 100 g |
MAKAN MALAM | |
| cukini | 200 g |
| Anak panggang | 200 g |
| Minyak zaitun | 10 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1508 Kcal | |
| protein | 120 g | 32 |
| Grassi | 102 g | 61 |
| karbohidrat | 30 g | 7 |
| serat | 10 g | |
| minum | 0 | 0 |
| besi | 8, 5 mg | |
| sepak bola | 432 mg | |
| kolesterol | 271 mg | |
Diet Hari 2
SARAPAN | |
| bresaola | 50 g |
| Roti gandum | 30 g |
SNACK | |
| Almond manis | 50 g |
LUNCH | |
| kacang | 200 g |
| Steak salmon (panggang) | 250 g |
| Minyak zaitun | 20 g |
SNACK | |
| Grana | 50 g |
MAKAN MALAM | |
| Salad tomat | 200 g |
| selada | 100 g |
| Daging sapi, potongan setengah lemak | 150 g |
| Minyak zaitun | 10 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1686 Kcal | |
| protein | 160 g | 38 |
| Grassi | 104 g | 55 |
| karbohidrat | 30 g | 7 |
| serat | 18 g | |
| minum | 0 g | |
| besi | 20, 61 mg | |
| sepak bola | 1063 mg | |
| kolesterol | 262 mg | |
Diet Hari 3
SARAPAN | |
| bintik | 50 g |
| Sottiletteformaggio | 30 g |
| Roti gandum | 25 g |
SNACK | |
| Kacang panggang | 50 g |
LUNCH | |
| selada | 200 g |
| Trout goreng pan | 200 g |
| Minyak zaitun | 10 g |
SNACK | |
| Protein shake | 30 g |
MAKAN MALAM | |
| brokoli | 250 g |
| Telur ayam (2 utuh + 2 putih telur) | 150 g |
| Minyak zaitun | 10 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1376 Kcal | |
| protein | 122 g | 35 |
| Grassi | 86 g | 56 |
| karbohidrat | 31 g | 8 |
| serat | 17, 65 g | |
| minum | 0 g | |
| besi | 12, 05 mg | |
| sepak bola | 492 mg | |
| kolesterol | 785 mg | |
Diet Hari 4 (RECHARGE)
SARAPAN | |
| Susu sapi skim sebagian | 250 g |
| gula | 10 g |
| Ruam gandum | 100 g |
| selai | 50 g |
SNACK | |
| Yoghurt susu semi skim | 130 g |
| kiwi | 100 g |
LUNCH | |
| Nasi pratanak | 200 g |
| Parut Parmesan | 10 g |
| tomat | 200 g |
| Tuna dalam minyak dikeringkan | 100 g |
| Minyak zaitun | 10 g |
SNACK | |
| apel | 200 g |
MAKAN MALAM | |
| Roti gandum utuh | 150 g |
| Sepotong ikan todak (panggang) | 100 g |
| Minyak zaitun | 10 g |
| bayam | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 2640 Kkal | |
| protein | 108 g | 16 |
| Grassi | 65 g | 22 |
| karbohidrat | 433 g | 61 |
| serat | 38 g | |
| minum | 0 g | |
| besi | 21, 9 mg | |
| sepak bola | 1093 mg | |
| kolesterol | 177 mg | |
Contoh diet Mediterania 2.400 kalori
