Contoh diet penggemukan sebanyak 3500 KALORI
Hari Diet 1
BREAKFAST | |
| bar kopi di dalam cawan | 30 g |
| gula | 10 g |
| Roti gandum Durum | 150 g |
| jem | 50 g |
SNACK | |
| epal | 200 g |
| Kacang panggang | 20 g |
LUNCH | |
| Semula pasta semolina | 150 g |
| Parmesan parut | 30 g |
| Minyak zaitun tambahan dara | 10 g |
| Salad tomato | 200 g |
| Steak salmon (panggang atau rebus) | 150 g |
| salad | 200 g |
| Coke | 330 g |
SNACK | |
| Coklat gelap | 100g |
| Susu lembu sebahagiannya | 300 g |
MAKAN MALAM | |
| Roti gandum Durum | 180 g |
| Beans | 300 g |
| Minyak zaitun | 5 g |
| Payudara Turki | 200 g |
| kiwi | 50 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 3500 Kcal | |
| protein | 175 g | 20 |
| Grassi | 120 g | 31 |
| karbohidrat | 458 g | 49 |
| serat | 75 g | |
| minum | 0 | 0 |
| besi | 34 mg | |
| bola sepak | 1307 mg | |
| kolesterol | 239 mg | |
Hari Diet 2
BREAKFAST | |
| Jus oren | 300 g |
| Rusa keseluruhan | 100 g |
| Krim koko dan hazelnut | 30 g |
SNACK | |
| Yogurt buah-buahan yang rendah lemak | 130 g |
| Keropok gurih | 50 g |
LUNCH | |
| Padi sawah | 180 g |
| Minyak zaitun tambahan dara | 10 g |
| Parmesan parut | 40 g |
| Stik soya | 200 g |
| Minyak zaitun | 10 g |
SNACK | |
| Roti gandum Durum | 100 g |
| Jem aprikot | 40 g |
| Keropok yang tidak disengajakan | 20 g |
MAKAN MALAM | |
| Adas | 300 |
| Rai roti | 120 g |
| bresaola | 50 g |
| Minyak zaitun | 10 g |
| epal | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 3494 Kcal | |
| protein | 187 g | 21 |
| Grassi | 89 g | 23 |
| karbohidrat | 519 g | 56 |
| serat | 80 g | |
| minum | 0 g | |
| besi | 39.35 mg | |
| bola sepak | 1706 mg | |
| kolesterol | 126.3 mg | |
Hari Diet 3
BREAKFAST | |
| Susu lembu sebahagiannya | 300 g |
| gula | 10 g |
| Muesli | 70 g |
| hazelnuts | 20 g |
SNACK | |
| Serpihan susu rendah lemak | 120 g |
LUNCH | |
| Pasta gandum keseluruhan | 180 g |
| Parmesan parut | 20 g |
| Tomato, simpan | 50 g |
| Minyak zaitun | 10 g |
| Arnab, daging rebus atau panggang | 150 g |
| lobak merah | 200 g |
| Rosé wain | 200 g |
SNACK | |
| Roti zaitun | 150 g |
| Stik tuna (panggang) | 100 g |
| epal | 250 g |
MAKAN MALAM | |
| Kentang gnocchi | 300 g |
| Pisang kuih goreng | 200 g |
| Rumah Asparagus | 300 g |
| Minyak zaitun | 10 g |
| kiwi | 100 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 3541 Kcal | |
| protein | 197 g | 22 |
| Grassi | 96 g | 24 |
| karbohidrat | 471 g | 50 |
| serat | 64 g | |
| minum | 17.4 g | 3 |
| besi | 32, 19 mg | |
| bola sepak | 1456 mg | |
| kolesterol | 324 mg | |
Hari Diet 4
BREAKFAST | |
| Susu lembu keseluruhan | 300 g |
| Rusa keseluruhan | 70 g |
| Jam seperti buah langsung | 30 g |
SNACK | |
| Yogurt susu semi-skim | 130 g |
| Pine Nuts | 20 g |
| strawberi | 200 g |
LUNCH | |
| Generik semolina pasta | 120 g |
| Minyak zaitun tambahan dara | 10 g |
| Parmesan parut | 20 g |
| Kacang dalam tin | 120 g |
| Minyak zaitun | 20 g |
| Ayam dada | 150 g |
| Courgettes | 250 g |
SNACK | |
| Keropok yang penting | 120 g |
| bresaola | 50 g |
| epal | 220 g |
MAKAN MALAM | |
| Semula pasta semolina | 150 g |
| Ragout daging | 80 g |
| Salad tomato | 200 g |
| Minyak zaitun | 20 g |
| pisang | 140 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 3491 Kcal | |
| protein | 168 g | 19 |
| Grassi | 121 g | 31 |
| karbohidrat | 460 g | 49 |
| serat | 66 g | |
| minum | 0 g | |
| besi | 32.64 mg | |
| bola sepak | 1339 mg | |
| kolesterol | 258.8 mg | |
