Hari Diet 1
BREAKFAST | |
| Jus oren | 300 g |
| roti | 70 g |
| Krim koko dan hazelnut | 40 g |
SNACK | |
| Yogurt susu semi-skim | 130 g |
| kiwi | 100 g |
LUNCH | |
| Beras merah | 120 g |
| Kacang dalam tin | 150 g |
| minyak zaitun tambahan dara | 20 g |
| Tomato mengekalkan + aroma | 50 g |
SNACK | |
| Bar diet | 80 g |
MAKAN MALAM | |
| Roti gandum segelas | 120 g |
| Arnab, daging tanpa lemak | 200 g |
| timun | 200 g |
| Minyak zaitun | 20 g |
| epal | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 2409 Kcal | |
| protein | 131 g | 22 |
| Grassi | 74 g | 28 |
| karbohidrat | 324 g | 51 |
| serat | 44 g | |
| minum | 0 | 0 |
| besi | 25.06 mg | |
| bola sepak | 1132 mg | |
| kolesterol | 141 mg | |
Hari Diet 2
BREAKFAST | |
| Susu lembu sebahagiannya | 300 g |
| Biskut roti pendek | 50 g |
| hazelnuts | 10 g |
SNACK | |
| Yogurt susu buah rendah lemak | 250 g |
LUNCH | |
| Generik semolina pasta | 150 g |
| Parmesan parut | 20 g |
| Tomat dan kemangi | 50 g |
| Lada kuning | 200 g |
| Minyak zaitun | 10 g |
| Dada, ayam | 150 g |
SNACK | |
| Pine Nuts | 10 g |
| epal | 200 g |
MAKAN MALAM | |
| Roti zaitun | 120 g |
| 2 telur ayam keseluruhan | 120 g |
| Minyak zaitun | 10 g |
| kiwi | 100 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 2403 Kcal | |
| protein | 114 g | 19 |
| Grassi | 80 g | 30 |
| karbohidrat | 316 g | 51 |
| serat | 20 g | |
| minum | 0 g | |
| besi | 14.43 mg | |
| bola sepak | 1350 mg | |
| kolesterol | 792 mg | |
Hari Diet 3
BREAKFAST | |
| Susu lembu sebahagiannya | 300 g |
| Rusks | 50 g |
| Madu bunga liar | 30 g |
SNACK | |
| Coklat gelap | 100 g |
| Formaggino (separuh lemak) | 20 g |
LUNCH | |
| Kentang gnocchi | 120 g |
| Minyak zaitun tambahan dara | 10 g |
| Tomat dan kemangi | 50 g |
| Udang beku (direbus) | 200 g |
| Wain putih | 150 g |
SNACK | |
| Grapefruit merah jambu | 300 g |
MAKAN MALAM | |
| Beras merah | 120 g |
| Steak tuna (panggang atau semulajadi) | 100 g |
| Zaitun hitam | 20 g |
| Minyak zaitun | 10 g |
| Bubur ubi | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 2373 Kcal | |
| protein | 99 g | 17 |
| Grassi | 78 g | 30 |
| karbohidrat | 312 g | 49 |
| serat | 30.3 g | |
| minum | 15.15 g | 4 |
| besi | 17.87 mg | |
| bola sepak | 1020 g | |
| kolesterol | 444 mg | |
Hari Diet 4
BREAKFAST | |
| Teh di dalam cawan | 500 g |
| gula | 10 g |
| Rusks | 50 g |
| Jem aprikot | 30 g |
SNACK | |
| Keropok yang penting | 30 g |
| kiwi | 100 g |
LUNCH | |
| Spaghetti bijirin penuh | 120 g |
| mozzarella | 120 g |
| Tomat dan kemangi | 50 g |
| Beans | 200 g |
| epal | 200 g |
SNACK | |
| Breadsticks gandum keseluruhan | 50 g |
| Ham rendah lemak | 50 g |
MAKAN MALAM | |
| kentang | 300 g |
| Sosej daging babi segar | 100 g |
| Salad tomato | 200 g |
| Minyak zaitun | 10 g |
| epal | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 2408 Kcal | |
| protein | 99 g | 16 |
| Grassi | 89 g | 33 |
| karbohidrat | 324 g | 51 |
| serat | 48 g | |
| minum | ||
| besi | 19.48 mg | |
| bola sepak | 797 mg | |
| kolesterol | 157 mg | |
Pengenalan, Nota, 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 kaloriDiet 3000 Kalori Pengiraan Berat Borang
