Diet Hari 1
SARAPAN | |
| Susu (skim) + kopi | 300 g |
| muesli | 30 g |
SNACK | |
| Yoghurt susu murni | 130 g |
| stroberi | 150 g |
LUNCH | |
| Roti gandum utuh | 100 g |
| Butir meja | 40 g |
| Ham rendah lemak | 50 g |
| Jus jeruk bali, diawetkan, tanpa pemanis | 300 g |
SNACK | |
| apel | 200 g |
MAKAN MALAM | |
| Pasta semolina | 100 g |
| Tomat dan kemangi | 50 g |
| Satu kaleng tuna alami | 52 g |
| Minyak zaitun | 10 g |
| cukini | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1618 Kcal | |
| protein | 83 g | 20 |
| Grassi | 42 g | 23 |
| karbohidrat | 242 g | 56 |
| serat | 20 g | |
| minum | 0 | 0 |
| besi | 12, 58 mg | |
| sepak bola | 1290 mg | |
| kolesterol | 110 mg | |
Diet Hari 2
SARAPAN | |
| Jus jeruk bali | 300 g |
| Rusia | 30 g |
| selai | 20 g |
SNACK | |
| Yoghurt susu p. skim (tidak ada buah) | 250 g |
| Almond manis | 15 g |
LUNCH | |
| Pasta semolina integral | 70 g |
| Minyak zaitun extra virgin | 10 g |
| Turki, payudara | 150 g |
| Paprika kuning | 200 g |
SNACK | |
| apel | 200 g |
MAKAN MALAM | |
| Jenis beras pratanak | 70 g |
| Ragout daging siap saji | 40 g |
| Parut Parmesan | 10 g |
| Minyak zaitun | 10 g |
| Terong (dipanggang) | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1577 Kcal | |
| protein | 81 g | 20 |
| Grassi | 52 g | 30 |
| karbohidrat | 210 g | 50 |
| serat | 24 g | |
| minum | 0 g | |
| besi | 14, 36 mg | |
| sepak bola | 723 mg | |
| kolesterol | 143 mg | |
Diet Hari 3
SARAPAN | |
| Susu skim (sapi) sebagian | 300 g |
| Ruam gandum | 40 g |
| selai | 30 g |
SNACK | |
| Yoghurt susu semi skim | 130 g |
| aprikot | 150 g |
LUNCH | |
| Labu Tortellini | 120 g |
| Parut Parmesan | 10 g |
| Kelinci, daging tanpa lemak panggang atau direbus | 100 g |
| Minyak zaitun | 10 g |
| bayam | 200 g |
SNACK | |
| Biskuit integral | 50 g |
| hazelnut | 10 g |
MAKAN MALAM | |
| Roti gandum durum | 80 g |
| Tomat dan kemangi | 50 g |
| Kacang kaleng | 100 g |
| Minyak zaitun | 10 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1592 Kcal | |
| protein | 81 g | 20 |
| Grassi | 63 g | 36 |
| karbohidrat | 187 g | 44 |
| serat | 32 g | |
| minum | 0 g | |
| besi | 18, 43 mg | |
| sepak bola | 1141 mg | |
| kolesterol | 178 mg | |
Diet Hari 4
SARAPAN | |
| Teh dalam cangkir | 300 g |
| gula | 10 g |
| Biskuit untuk anak-anak | 50 g |
| hazelnut | 15 g |
SNACK | |
| kiwi | 100 g |
LUNCH | |
| Pasta gandum utuh | 120 g |
| cukini | 200 g |
| Zaitun hijau | 20 g |
| Sarden Asin | 50 g |
SNACK | |
| Breadsticks gandum utuh | 50 g |
MAKAN MALAM | |
| Salad tomat | 250 g |
| Roti gandum | 80 g |
| Mozzarella (ramping) | 100 g |
| Minyak zaitun | 10 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1607 Kcal | |
| protein | 75 g | 19 |
| Grassi | 57 g | 32 |
| karbohidrat | 212 g | 49 |
| serat | 33 g | |
| minum | 0 g | |
| besi | 12, 48 mg | |
| sepak bola | 940 mg | |
| kolesterol | 80 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 kaloriDiet 3000 kalori Perhitungan Bentuk Berat
