Diet Hari 1
SARAPAN | |
| Susu sapi utuh | 300 g |
| Ruam gandum | 50 g |
| Selai (jenis buah hidup) | 30 g |
SNACK | |
| Yoghurt susu buah rendah lemak | 130 g |
| Kacang kenari kering | 20 g |
LUNCH | |
| spageti | 100 g |
| Kacang kaleng | 200 g |
| Minyak zaitun | 10 g |
SNACK | |
| breadsticks | 30 g |
| kiwi | 120 g |
MAKAN MALAM | |
| Mozzarella (ramping) | 100 g |
| roket | 100 g |
| Salad tomat | 200 g |
| Roti gandum utuh | 80 g |
| Minyak zaitun extra virgin | 10 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1988 Kcal | |
| protein | 79 g | 16 |
| Grassi | 71 g | 32 |
| karbohidrat | 276 g | 52 |
| serat | 36 g | |
| minum | 0 | |
| besi | 15, 01 mg | |
| sepak bola | 1316, 4 mg | |
| kolesterol | 99 mg | |
Diet Hari 2
SARAPAN | |
| apel | 200 g |
| Ruam gandum | 50 g |
| selai | 30 g |
SNACK | |
| Yoghurt susu semi skim | 250 g |
| stroberi | 200 g |
LUNCH | |
| Jenis beras pratanak | 100 g |
| terong | 200 g |
| Pecorino segar | 50 g |
| Minyak zaitun extra virgin | 10 g |
SNACK | |
| Cokelat hitam | 50 g |
MAKAN MALAM | |
| Telur ayam utuh (2) | 130 g |
| bayam | 200 g |
| Minyak zaitun | 10 g |
| Roti gandum | 80 g |
| Parut Parmesan | 20 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1999 Kcal | |
| protein | 79 g | 16 |
| Grassi | 81 g | 37 |
| karbohidrat | 254 g | 48 |
| serat | 30 g | |
| minum | 0 g | |
| besi | 21, 06 mg | |
| sepak bola | 1257 mg | |
| kolesterol | 729 mg | |
Diet Hari 3
SARAPAN | |
| Kopi Amerika, dalam cangkir | 25 g |
| gula | 5 g |
| Ruam yang divaksininasi | 50 g |
| selai | 30 g |
SNACK | |
| Serpihan susu rendah lemak | 100 g |
| Kerupuk tanpa garam | 30 g |
LUNCH | |
| Pasta semolina integral | 100 g |
| Steak kedelai | 120 g |
| Radicchio hijau | 150 g |
| Minyak zaitun + lemon | 10 g |
SNACK | |
| Kacang kenari kering | 10 g |
| apel | 200 g |
MAKAN MALAM | |
| Roti gandum utuh | 100 g |
| Scamorza | 80 g |
| Minyak zaitun | 10 g |
| selada | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1990 Kcal | |
| protein | 124 g | 25 |
| Grassi | 55 g | 25 |
| karbohidrat | 266 g | 50 |
| serat | 52 g | |
| minum | 0 g | |
| besi | 35, 65 mg | |
| sepak bola | 1081 g | |
| kolesterol | 67 mg | |
Diet Hari 4
SARAPAN | |
| Kafe bar, di cangkir | 25 g |
| hazelnut | 20 g |
| Biskuit wafer | 45 g |
SNACK | |
| Yoghurt susu semi skim | 130 g |
| aprikot | 200 g |
LUNCH | |
| Pizza dengan tomat + | 250 g |
| gorgonzola + | 50 g |
| Radicchio merah | 100 g |
| Anggur putih | 200 g |
MAKAN MALAM | |
| Gnocchi kentang | 100 g |
| Minyak zaitun extra virgin | 10 g |
| bayam | 300 g |
| Sapi ricotta (kurus) | 150 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1991 Kcal | |
| protein | 66 g | 13 |
| Grassi | 76 g | 35 |
| karbohidrat | 240 g | 45 |
| serat | 25 g | |
| minum | 20 g | 7 |
| besi | 15, 72 mg | |
| sepak bola | 1493 mg | |
| kolesterol | 123 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
