Diet Hari 1
SARAPAN | |
| Jus jeruk | 300 g |
| roti | 100 g |
| selai | 30 g |
| Krim kakao dan kemiri | 30 g |
SNACK | |
| Yoghurt susu buah rendah lemak | 130 g |
| Almond manis | 20 g |
LUNCH | |
| Nasi merah | 120 g |
| Kacang kaleng | 100 g |
| minyak zaitun extra virgin | 15 g |
| cukini | 200 g |
SNACK | |
| Diet bar | 80 g |
MAKAN MALAM | |
| Roti gandum utuh | 150 g |
| Kelinci, daging tanpa lemak | 150 g |
| timun | 200 g |
| Minyak zaitun | 20 g |
| Bir ringan | 330 g |
| apel | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 2600 Kkal | |
| protein | 125 g | 19 |
| Grassi | 76 g | 26 |
| karbohidrat | 360 g | 52 |
| serat | 48 g | |
| minum | 9, 24 g | 2 |
| besi | 25, 4 mg | |
| sepak bola | 1164 mg | |
| kolesterol | 108 mg | |
Diet Hari 2
SARAPAN | |
| Susu sapi skim sebagian | 300 g |
| gula | 10 g |
| Ruam gandum | 50 g |
| selai | 40 g |
SNACK | |
| Yoghurt susu buah rendah lemak | 130 g |
LUNCH | |
| Spageti atau pasta gandum durum lainnya | 120 g |
| Parut Parmesan | 20 g |
| Tomat dan kemangi | 50 g |
| Paprika kuning | 150 g |
| Minyak zaitun | 10 g |
| Steak tuna panggang | 250 g |
| Koka kola | 330 g |
SNACK | |
| Pine Nuts | 20 g |
| apel | 200 g |
MAKAN MALAM | |
| Roti zaitun | 120 g |
| 2 telur ayam utuh | 120 g |
| Minyak zaitun | 5 g |
| kiwi | 100 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 2618 Kcal | |
| protein | 129 g | 20 |
| Grassi | 87 g | 30 |
| karbohidrat | 351 g | 50 |
| serat | 24 g | |
| minum | 0 g | |
| besi | 16, 68 mg | |
| sepak bola | 1175 mg | |
| kolesterol | 721 mg | |
Diet Hari 3
SARAPAN | |
| Susu sapi skim sebagian | 300 g |
| gula | 10 g |
| muesli | 50 g |
| apel | 200 g |
SNACK | |
| Cokelat hitam | 70 g |
LUNCH | |
| Pasta gandum utuh | 120 g |
| Steak salmon panggang | 150 g |
| Tomat dan kemangi | 50 g |
| cukini | 200 g |
| Anggur putih | 150 g |
SNACK | |
| Yoghurt susu murni dengan sereal dan malt | 130 g |
MAKAN MALAM | |
| Nasi merah | 120 g |
| Ragout daging siap saji | 70 g |
| Parut Parmesan | 30 g |
| Minyak zaitun | 10 g |
| Terong bakar | 150 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 2610 Kkal | |
| protein | 114 g | 17 |
| Grassi | 88 g | 30 |
| karbohidrat | 334 g | 48 |
| serat | 40 g | |
| minum | 15.15 g | 4 |
| besi | 19, 82 mg | |
| sepak bola | 1282 g | |
| kolesterol | 193 mg | |
Diet Hari 4
SARAPAN | |
| Teh dalam cangkir | 500 g |
| gula | 5 g |
| Rusia | 50 g |
| Madu bunga liar | 30 g |
| Selai aprikot | 30 g |
SNACK | |
| Kacang panggang | 25 g |
| kiwi | 100 g |
LUNCH | |
| Spageti gandum utuh | 120 g |
| keju mozzarella | 120 g |
| Tomat dan kemangi | 50 g |
| wortel | 150 g |
| apel | 200 g |
SNACK | |
| Breadsticks gandum utuh | 70 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 | 2601 Kcal | |
| protein | 103 g | 16 |
| Grassi | 99 g | 34 |
| karbohidrat | 346 g | 50 |
| serat | 48 g | |
| minum | ||
| besi | 19, 43 mg | |
| sepak bola | 805 mg | |
| kolesterol | 157 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 calorieDiet 3000 kalori Penghitungan Bentuk Berat
