Diet Hari 1
SARAPAN | |
| Susu (utuh) | 300 g |
| gula | 5 g |
| Ruam gandum | 35 g |
| selai | 10 g |
SNACK | |
| Yoghurt buah utuh | 160 g |
| Kerupuk gurih | 120 g |
LUNCH | |
| pasta | 80 g |
| Minyak zaitun extra virgin | 20 g |
| Parut Parmesan | 25 g |
| Kacang kaleng | 45 g |
| Domba bakar (ramping) | 210 g |
| apel | 200 g |
SNACK | |
| Kerupuk tanpa garam | 45 g |
MAKAN MALAM | |
| Pasta gandum utuh | 150 g |
| Ragout daging siap saji | 70 g |
| Parut Parmesan | 15 g |
| Minyak zaitun | 5 g |
| tomat | 70 g |
| Jus buah tanpa pemanis | 80g |
| pisang | 50 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 2986 Kcal | |
| protein | 140 g | 19 |
| Grassi | 92, 4 g | 28 |
| karbohidrat | 424 g | 53 |
| serat | 34 g | |
| minum | 0 | 0 |
| besi | 20 mg | |
| sepak bola | 1460 mg | |
| kolesterol | 286 mg | |
Diet Hari 2
SARAPAN | |
| Susu (utuh) | 400 g |
| gula | 5 g |
| Ruam gandum | 50 g |
| selai | 20 g |
SNACK | |
| Yoghurt buah rendah lemak | 110 g |
| Kerupuk gurih | 45 g |
LUNCH | |
| Nasi pratanak | 200 g |
| Minyak zaitun extra virgin | 20 g |
| Parut Parmesan | 35 g |
| Kubis hijau | 150 g |
| Camembert (setengah lemak) | 140 g |
| pisang | 280 g |
SNACK | |
| Kerupuk tanpa garam | 45 g |
MAKAN MALAM | |
| bresaola | 50 g |
| Roti gandum | 100 g |
| adas | 280 g |
| Minyak zaitun | 10 g |
| apel | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 3045 Kkal | |
| protein | 124 g | 16 |
| Grassi | 99 g | 32 |
| karbohidrat | 442 g | 51 |
| serat | 38, 5 g | |
| minum | 0 g | |
| besi | 19, 57 mg | |
| sepak bola | 2047 mg | |
| kolesterol | 203 mg | |
Diet Hari 3
SARAPAN | |
| Susu (utuh) | 350 g |
| gula | 10 g |
| roti | 150 g |
| selai | 50 g |
SNACK | |
| apel | 200 g |
LUNCH | |
| Labu Tortellini | 200 g |
| Parut Parmesan | 10 g |
| tomat | 200 g |
| Minyak zaitun | 10 g |
| Turki, payudara, direbus | 200 g |
| pisang | 100 g |
| Koka kola | 330 g |
SNACK | |
| apel | 200 g |
MAKAN MALAM | |
| Pasta telur kering | 180 g |
| Tomat dan kemangi | 100 g |
| kol bunga | 200 g |
| Minyak zaitun | 25 g |
| nanas | 200 g |
| Anggur merah | 150 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 2979 Kcal | |
| protein | 121 g | 16 |
| Grassi | 78 g | 23 |
| karbohidrat | 450 g | 57 |
| serat | 41, 3 g | |
| minum | 16 g | 4 |
| besi | 21, 5 mg | |
| sepak bola | 1160 mg | |
| kolesterol | 260 mg | |
Diet Hari 4
SARAPAN | |
| Caffelatte (susu skim) | 200 g |
| gula | 5 g |
| Rusia | 50 g |
| Cokelat hitam | 50 g |
SNACK | |
| kiwi | 80 g |
LUNCH | |
| pasta | 120 g |
| Parut Parmesan | 10 g |
| Daging siap ragu | 100 g |
| Minyak zaitun | 10 g |
| wortel | 100 g |
| Provolone (setengah lemak) | 100 g |
| apel | 230 g |
SNACK | |
| nanas | 150 g |
MAKAN MALAM | |
| Nasi pratanak | 160 g |
| Parmigiano | 20 g |
| kol bunga | 250 g |
| Minyak zaitun | 10 g |
| pisang | 150 g |
| Minuman berkarbonasi diet | 330 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 3000 Kkal | |
| protein | 114 g | 15 |
| Grassi | 105 g | 32 |
| karbohidrat | 424 g | 53 |
| serat | 33 g | |
| minum | 0 g | |
| besi | 19, 58 mg | |
| sepak bola | 2097 mg | |
| kolesterol | 214 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
