Diet Hari 1
SARAPAN | |
| Susu sapi skim sebagian | 300 g |
| Ruam gandum | 50 g |
| selai | 20 g |
SNACK | |
| apel | 250 g |
LUNCH | |
| pasta | 80 g |
| Pengawet tomat | 30 g |
| Parut Parmesan | 20 g |
| Minyak zaitun | 10 g |
| cukini | 200 g |
| Satu kaleng tuna kecil | 60 g |
SNACK | |
| muesli | 20 g |
| Yoghurt susu semi skim | 130 g |
MAKAN MALAM | |
| Roti gandum durum | 80 g |
| Ayam, dada panggang | 150 g |
| Minyak zaitun | 12 g |
| Terong bakar | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1686 Kcal | |
| protein | 101 g | 24 |
| Grassi | 46 g | 25 |
| karbohidrat | 230 g | 51 |
| serat | 31 g | |
| minum | 0 | |
| besi | 16 mg | |
| sepak bola | 992 mg | |
| kolesterol | 189 mg | |
Diet Hari 2
SARAPAN | |
| kafe | 20 g |
| gula | 5 g |
| Ruam gandum | 70 g |
| selai | 20 g |
SNACK | |
| Yoghurt susu buah rendah lemak | 250 g |
| Kacang kenari kering | 10 g |
LUNCH | |
| Jenis beras pratanak | 100 g |
| tomat | 200 g |
| Parut Parmesan | 30 g |
| Minyak zaitun | 10 g |
| selada | 100 g |
| Steak salmon panggang | 80 g |
SNACK | |
| apel | 250 g |
MAKAN MALAM | |
| kentang | 200 g |
| Minyak zaitun | 10 g |
| Burger daging sapi | 100 g |
| Brokoli lobak | 100 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1697 Kcal | |
| protein | 84 g | 20 |
| Grassi | 61 g | 33 |
| karbohidrat | 216 g | 48 |
| serat | 25 g | |
| minum | 0 g | 0 |
| besi | 12, 27 mg | |
| sepak bola | 970 mg | |
| kolesterol | 142 mg | |
Diet Hari 3
SARAPAN | |
| Susu skim sebagian | 300 g |
| muesli | 40 g |
SNACK | |
| Kacang kenari kering | 10 g |
| Yoghurt susu semi skim | 130 g |
LUNCH | |
| Roti gandum durum, seperti bruschetta | 100 g |
| Minyak zaitun extra virgin | 5 g |
| Tuna alami timah kecil | 60 g |
| Tomat matang | 150 g |
| Zaitun hitam | 10 g |
| apel | 250 g |
SNACK | |
| Kerupuk integral | 30 g |
| Ham rendah lemak | 30 g |
MAKAN MALAM | |
| Roti gandum durum | 100 g |
| bayam | 250 g |
| Butir meja dengan serpih | 40 g |
| Minyak zaitun | 10 g |
| selada | 100 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1702 Kcal | |
| protein | 94 g | 22 |
| Grassi | 60 g | 32 |
| karbohidrat | 209 g | 46 |
| serat | 39 g | |
| minum | 0 g | |
| besi | 20, 4 mg | |
| sepak bola | 1435 mg | |
| kolesterol | 123 mg | |
Diet Hari 4
SARAPAN | |
| Jus jeruk | 250 g |
| gula | 5 g |
| Ruam gandum | 50 g |
| selai | 20 g |
SNACK | |
| Yoghurt susu semi skim | 250 g |
| apel | 200 g |
| Almond manis | 10 g |
LUNCH | |
| Sup kacang (termasuk bumbu) | 200 g |
| Roti gandum | 100 g |
| Kubis brussel | 100 g |
| Minyak zaitun extra virgin | 10 g |
SNACK | |
| kiwi | 100 g |
MAKAN MALAM | |
| Ayam peti | 150 g |
| Zaitun hijau cincang | 20 g |
| Caper cincang | 10 g |
| Minyak zaitun | 10 g |
| Roti gandum | 50 g |
| Ayam, dada direbus atau dipanggang | 150 g |
| selada | 100 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1702 Kcal | |
| protein | 85 g | 20 |
| Grassi | 52 g | 28 |
| karbohidrat | 237 g | 52 |
| serat | 53 g | |
| minum | 0 g | |
| besi | 19, 91 mg | |
| sepak bola | 817 mg | |
| kolesterol | 120 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
