Contoh diet penggemukan 3500 CALORIES
Diet Hari 1
SARAPAN | |
| bar kopi di cangkir | 30 g |
| gula | 10 g |
| Roti gandum durum | 150 g |
| selai | 50 g |
SNACK | |
| apel | 200 g |
| Kacang panggang | 20 g |
LUNCH | |
| Pasta semolina integral | 150 g |
| Parut Parmesan | 30 g |
| Minyak zaitun extra virgin | 10 g |
| Salad tomat | 200 g |
| Steak salmon (dipanggang atau direbus) | 150 g |
| selada | 200 g |
| Coke | 330 g |
SNACK | |
| Cokelat hitam | 100g |
| Susu sapi skim sebagian | 300 g |
MAKAN MALAM | |
| Roti gandum durum | 180 g |
| kacang | 300 g |
| Minyak zaitun | 5 g |
| Payudara kalkun | 200 g |
| kiwi | 50 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 3500 Kcal | |
| protein | 175 g | 20 |
| Grassi | 120 g | 31 |
| karbohidrat | 458 g | 49 |
| serat | 75 g | |
| minum | 0 | 0 |
| besi | 34 mg | |
| sepak bola | 1307 mg | |
| kolesterol | 239 mg | |
Diet Hari 2
SARAPAN | |
| Jus jeruk | 300 g |
| Ruam gandum | 100 g |
| Krim kakao dan kemiri | 30 g |
SNACK | |
| Yoghurt buah rendah lemak | 130 g |
| Kerupuk gurih | 50 g |
LUNCH | |
| Nasi pratanak | 180 g |
| Minyak zaitun extra virgin | 10 g |
| Parut Parmesan | 40 g |
| Steak kedelai | 200 g |
| Minyak zaitun | 10 g |
SNACK | |
| Roti gandum durum | 100 g |
| Selai aprikot | 40 g |
| Kerupuk tanpa garam | 20 g |
MAKAN MALAM | |
| adas | 300 |
| Roti gandum | 120 g |
| bresaola | 50 g |
| Minyak zaitun | 10 g |
| apel | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 3494 Kcal | |
| protein | 187 g | 21 |
| Grassi | 89 g | 23 |
| karbohidrat | 519 g | 56 |
| serat | 80 g | |
| minum | 0 g | |
| besi | 39, 35 mg | |
| sepak bola | 1706 mg | |
| kolesterol | 126, 3 mg | |
Diet Hari 3
SARAPAN | |
| Susu sapi skim sebagian | 300 g |
| gula | 10 g |
| muesli | 70 g |
| hazelnut | 20 g |
SNACK | |
| Serpihan susu rendah lemak | 120 g |
LUNCH | |
| Pasta gandum utuh | 180 g |
| Parut Parmesan | 20 g |
| Tomat, pertahankan | 50 g |
| Minyak zaitun | 10 g |
| Kelinci, daging tanpa lemak rebus atau panggang | 150 g |
| wortel | 200 g |
| Anggur Rosé | 200 g |
SNACK | |
| Roti zaitun | 150 g |
| Steak tuna (panggang) | 100 g |
| apel | 250 g |
MAKAN MALAM | |
| Gnocchi kentang | 300 g |
| Fillet telor goreng | 200 g |
| Asparagus rumah kaca | 300 g |
| Minyak zaitun | 10 g |
| kiwi | 100 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 3541 Kcal | |
| protein | 197 g | 22 |
| Grassi | 96 g | 24 |
| karbohidrat | 471 g | 50 |
| serat | 64 g | |
| minum | 17, 4 g | 3 |
| besi | 32, 19 mg | |
| sepak bola | 1456 mg | |
| kolesterol | 324 mg | |
Diet Hari 4
SARAPAN | |
| Susu sapi utuh | 300 g |
| Ruam gandum | 70 g |
| Selai seperti buah hidup | 30 g |
SNACK | |
| Yoghurt susu semi skim | 130 g |
| Pine Nuts | 20 g |
| stroberi | 200 g |
LUNCH | |
| Pasta semolina generik | 120 g |
| Minyak zaitun extra virgin | 10 g |
| Parut Parmesan | 20 g |
| Kacang kaleng | 120 g |
| Minyak zaitun | 20 g |
| Ayam peti | 150 g |
| cukini | 250 g |
SNACK | |
| Kerupuk integral | 120 g |
| bresaola | 50 g |
| apel | 220 g |
MAKAN MALAM | |
| Pasta semolina integral | 150 g |
| Ragout daging | 80 g |
| Salad tomat | 200 g |
| Minyak zaitun | 20 g |
| pisang | 140 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 3491 Kcal | |
| protein | 168 g | 19 |
| Grassi | 121 g | 31 |
| karbohidrat | 460 g | 49 |
| serat | 66 g | |
| minum | 0 g | |
| besi | 32, 64 mg | |
| sepak bola | 1339 mg | |
| kolesterol | 258, 8 mg | |
