Hari Diet 1
BREAKFAST | |
| Ham mentah | 50 g |
| Rai roti | 50 g |
SNACK | |
| Pistachios panggang dan asin | 50 g |
LUNCH | |
| Rocket | 100 g |
| Stik salmon (panggang) | 150 g |
| Minyak zaitun | 20 g |
SNACK | |
| Serpihan susu | 100 g |
MAKAN MALAM | |
| Courgettes | 200 g |
| Anak panggang | 200 g |
| Minyak zaitun | 10 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 1508 Kcal | |
| protein | 120 g | 32 |
| Grassi | 102 g | 61 |
| karbohidrat | 30 g | 7 |
| serat | 10 g | |
| minum | 0 | 0 |
| besi | 8.5 mg | |
| bola sepak | 432 mg | |
| kolesterol | 271 mg | |
Hari Diet 2
BREAKFAST | |
| bresaola | 50 g |
| Rai roti | 30 g |
SNACK | |
| Badam manis | 50 g |
LUNCH | |
| Beans | 200 g |
| Stik salmon (panggang) | 250 g |
| Minyak zaitun | 20 g |
SNACK | |
| Grana | 50 g |
MAKAN MALAM | |
| Salad tomato | 200 g |
| salad | 100 g |
| Daging lembu, luka separuh lemak | 150 g |
| Minyak zaitun | 10 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 1686 Kcal | |
| protein | 160 g | 38 |
| Grassi | 104 g | 55 |
| karbohidrat | 30 g | 7 |
| serat | 18 g | |
| minum | 0 g | |
| besi | 20.61 mg | |
| bola sepak | 1063 mg | |
| kolesterol | 262 mg | |
Hari Diet 3
BREAKFAST | |
| Speck | 50 g |
| Sottiletteformaggio | 30 g |
| Rai roti | 25 g |
SNACK | |
| Kacang panggang | 50 g |
LUNCH | |
| salad | 200 g |
| Kacang goreng | 200 g |
| Minyak zaitun | 10 g |
SNACK | |
| Gegar protein | 30 g |
MAKAN MALAM | |
| brokoli | 250 g |
| Telur ayam (2 utuh + 2 telur putih) | 150 g |
| Minyak zaitun | 10 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 1376 Kcal | |
| protein | 122 g | 35 |
| Grassi | 86 g | 56 |
| karbohidrat | 31 g | 8 |
| serat | 17.65 g | |
| minum | 0 g | |
| besi | 12.05 mg | |
| bola sepak | 492 mg | |
| kolesterol | 785 mg | |
Hari Diet 4 (RECHARGE)
BREAKFAST | |
| Susu lembu sebahagiannya | 250 g |
| gula | 10 g |
| Rusa keseluruhan | 100 g |
| jem | 50 g |
SNACK | |
| Yogurt susu semi-skim | 130 g |
| kiwi | 100 g |
LUNCH | |
| Padi sawah | 200 g |
| Parmesan parut | 10 g |
| tomato | 200 g |
| Tuna dalam minyak dikeringkan | 100 g |
| Minyak zaitun | 10 g |
SNACK | |
| epal | 200 g |
MAKAN MALAM | |
| Roti gandum segelas | 150 g |
| Slice of swordfish (panggang) | 100 g |
| Minyak zaitun | 10 g |
| bayam | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 2640 Kcal | |
| protein | 108 g | 16 |
| Grassi | 65 g | 22 |
| karbohidrat | 433 g | 61 |
| serat | 38 g | |
| minum | 0 g | |
| besi | 21.9 mg | |
| bola sepak | 1093 mg | |
| kolesterol | 177 mg | |
Contoh diet Mediterranean 2400 kalori
