Diet Hari 1
SARAPAN | |
| Jus jeruk bali | 300 g |
| gula | 10 g |
| Biskuit untuk sarapan | 30 g |
| Almond manis | 15 g |
SNACK | |
| Yoghurt susu buah rendah lemak | 130 g |
| Kerupuk integral | 35 g |
LUNCH | |
| spageti | 80 g |
| Ragout daging | 50 g |
| Parut Parmesan | 20 g |
| wortel | 200 g |
| Minyak zaitun | 10 g |
SNACK | |
| kiwi | 100 g |
MAKAN MALAM | |
| Nasi pratanak | 80 g |
| Sepotong ikan todak (panggang) | 150 g |
| Minyak zaitun | 10 g |
| Parut parmesan | 20 g |
| Steak tuna panggang | 120 g |
| apel | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 2000 Kkal | |
| protein | 87 g | 17 |
| Grassi | 65 g | 29 |
| karbohidrat | 282 g | 53 |
| serat | 25 g | |
| minum | 0 | |
| besi | 11, 3 mg | |
| sepak bola | 1108 mg | |
| kolesterol | 150 mg | |
Diet Hari 2
SARAPAN | |
| Susu sapi skim sebagian | 300 g |
| gula | 10 g |
| Ruam gandum | 50 g |
| selai | 30 g |
SNACK | |
| Yoghurt susu buah rendah lemak | 130 g |
| muesli | 30 g |
LUNCH | |
| Ricotta dan bayam gnocchi | 250 g |
| apel | 200 g |
SNACK | |
| Jeruk merah muda | 300 g |
MAKAN MALAM | |
| Roti gandum utuh | 100 g |
| Terong bakar | 200 g |
| Minyak zaitun | 10 g |
| Fillet ikan kembung dalam minyak | 80 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 2045 Kkal | |
| protein | 84 g | 16 |
| Grassi | 75 g | 33 |
| karbohidrat | 277 g | 51 |
| serat | 38 g | |
| minum | 0 g | |
| besi | 19, 64 mg | |
| sepak bola | 1159 mg | |
| kolesterol | 342 mg | |
Diet Hari 3
SARAPAN | |
| Caffelatte susu skim | 300 g |
| gula | 10 g |
| Roti gandum durum | 50 g |
| Krim cokelat hazelnut | 25 g |
SNACK | |
| Kivi | 100 g |
| Almond manis | 15 g |
LUNCH | |
| apel | 100 g |
| Nasi pratanak | 100 g |
| Tomat dan kemangi | 50 g |
| Parut Parmesan | 20 g |
| Brokoli lobak | 150 g |
| Minyak zaitun | 10 g |
| Trout bakar atau direbus | 150 g |
| Minyak zaitun + lemon | 10 g |
SNACK | |
| apel | 200 g |
MAKAN MALAM | |
| Roti zaitun | 100 g |
| Kacang kaleng | 150 g |
| Minyak zaitun | 10 g |
| nanas | 250 g |
| Anggur merah | 50 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 2029 Kkal | |
| protein | 77 g | 15 |
| Grassi | 69 g | 31 |
| karbohidrat | 283 g | 52 |
| serat | 40 g | |
| minum | 5, 35 g | 2 |
| besi | 17, 38 mg | |
| sepak bola | 1160 g | |
| kolesterol | 108 mg | |
Diet Hari 4
SARAPAN | |
| Teh dalam cangkir | 500 g |
| gula | 10 g |
| Biskuit untuk anak-anak | 50 g |
| hazelnut | 15 g |
SNACK | |
| Breadsticks gandum utuh | 50 g |
LUNCH | |
| Spageti gandum utuh | 120 g |
| Udang beku rebus | 100 g |
| Tomat dan kemangi | 50 g |
SNACK | |
| stroberi | 150 g |
| Yoghurt susu semi skim | 250 g |
MAKAN MALAM | |
| kentang | 300 g |
| Minyak zaitun extra virgin | 10 g |
| Sosis ayam (direbus atau dipanggang) | 100 g |
| Anggur putih | 150 g |
| apel | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1973 Kcal | |
| protein | 74 g | 15 |
| Grassi | 66 g | 30 |
| karbohidrat | 261 g | 50 |
| serat | 31 g | |
| minum | 15 g | 5 |
| besi | 17 mg | |
| sepak bola | 717 mg | |
| kolesterol | 299 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 kaloriDiet 3000 kalori Perhitungan Bentuk Berat
