Diet Hari 1
SARAPAN | |
| Susu sapi skim sebagian | 250 g |
| gula | 10 g |
| Ruam gandum | 50 g |
| selai | 25 g |
SNACK | |
| Yoghurt susu semi skim | 130 g |
| kiwi | 80 g |
LUNCH | |
| Nasi pratanak | 80 g |
| Parut Parmesan | 30 g |
| tomat | 200 g |
| Tuna dalam minyak dikeringkan | 60 g |
| Minyak zaitun | 10 g |
SNACK | |
| apel | 200 g |
MAKAN MALAM | |
| Roti gandum utuh | 100 g |
| Sepotong ikan todak (panggang) | 150 g |
| Minyak zaitun | 10 g |
| bayam | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1800 Kkal | |
| protein | 92 g | 20 |
| Grassi | 60 g | 30 |
| karbohidrat | 240 g | 50 |
| serat | 26 g | |
| minum | 0 | |
| besi | 16 mg | |
| sepak bola | 1135 mg | |
| kolesterol | 200 mg | |
Diet Hari 2
SARAPAN | |
| Kopi susu murni + kopi | 250 g |
| Ruam gandum | 50 g |
| selai | 20 g |
SNACK | |
| Yoghurt susu buah rendah lemak | 130 g |
| kiwi | 80 g |
LUNCH | |
| pasta | 100 g |
| tomat | 150 g |
| Parut Parmesan | 20 g |
| Minyak zaitun | 10 g |
| Steak salmon panggang | 50 g |
SNACK | |
| Jeruk merah muda | 300 g |
| Almond manis | 10 g |
MAKAN MALAM | |
| Roti gandum utuh | 100 g |
| Terong bakar | 150 g |
| Daging babi dalam anggur putih | 150 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1833 Kkal | |
| protein | 94 g | 20 |
| Grassi | 54 g | 26 |
| karbohidrat | 251 g | 51 |
| serat | 38 g | |
| minum | 5 g | 2 |
| besi | 17 mg | |
| sepak bola | 980 mg | |
| kolesterol | 190 mg | |
Diet Hari 3
SARAPAN | |
| Jus jeruk | 250 g |
| Ruam gandum | 50 g |
| selai | 20 g |
SNACK | |
| Yoghurt susu semi skim | 130 g |
LUNCH | |
| Gnocchi kentang | 200 g |
| Parut Parmesan | 30 g |
| Salad tomat | 200 g |
| Minyak zaitun | 10 g |
| Satu-satunya dalam wajan dengan sedikit minyak | 100 g |
SNACK | |
| apel | 200 g |
MAKAN MALAM | |
| Roti zaitun | 120 g |
| bresaola | 50 g |
| wortel | 150 g |
| Minyak zaitun | 10 g |
| kiwi | 100 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1800 Kkal | |
| protein | 80 g | 18 |
| Grassi | 55 g | 28 |
| karbohidrat | 263 g | 55 |
| serat | 30 g | |
| minum | 0 g | |
| besi | 15, 27 mg | |
| sepak bola | 961 mg | |
| kolesterol | 148 mg | |
Diet Hari 4
SARAPAN | |
| Susu sapi skim sebagian | 300 g |
| Biskuit untuk sarapan | 50 g |
| Kacang kenari kering | 10 g |
SNACK | |
| Cokelat hitam ekstra | 50 g |
LUNCH | |
| Roti gandum utuh | 120 g |
| Daging sapi, daging tanpa lemak panggang atau direbus | 100 g |
| Minyak zaitun | 10 g |
| cukini | 300 g |
SNACK | |
| Yoghurt susu semi skim | 130 g |
MAKAN MALAM | |
| Kentang baru | 300 g |
| Minyak zaitun | 10 g |
| Breadsticks gandum utuh | 40 g |
| Turki, payudara direbus atau dipanggang | 100 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1817 Kcal | |
| protein | 89 g | 20 |
| Grassi | 64 g | 30 |
| karbohidrat | 237 g | 50 |
| serat | 24 g | |
| minum | 0 g | |
| besi | 16, 24 mg | |
| sepak bola | 742 mg | |
| kolesterol | 222 mg | |
Pendahuluan, Catatan, Penafian, Nasihat Diet 1000 kalori Diet 1200 kalori Diet 1400 kaloriDiet 1600 kalori (1) Diet 1600 kalori (2) Diet 1700 kalori (1) Diet 1800 kalori (2) Diet 1800 kalori (1) Diet 1800 kalori (2) Diet 2000 kaloriDiet 2200 kaloriDiet 2400 kaloriDiet 2600 kalori kaloriDiet 3000 kalori Perhitungan Bentuk Berat
