Hari Diet 1
BREAKFAST | |
| Jus oren | 300 g |
| roti | 100 g |
| jem | 30 g |
| Krim koko dan hazelnut | 30 g |
SNACK | |
| Yogurt susu buah rendah lemak | 130 g |
| Badam manis | 20 g |
LUNCH | |
| Beras merah | 120 g |
| Kacang dalam tin | 100 g |
| minyak zaitun tambahan dara | 15 g |
| Courgettes | 200 g |
SNACK | |
| Bar diet | 80 g |
MAKAN MALAM | |
| Roti gandum segelas | 150 g |
| Arnab, daging tanpa lemak | 150 g |
| timun | 200 g |
| Minyak zaitun | 20 g |
| Bir ringan | 330 g |
| epal | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 2600 Kcal | |
| protein | 125 g | 19 |
| Grassi | 76 g | 26 |
| karbohidrat | 360 g | 52 |
| serat | 48 g | |
| minum | 9.24 g | 2 |
| besi | 25.4 mg | |
| bola sepak | 1164 mg | |
| kolesterol | 108 mg | |
Hari Diet 2
BREAKFAST | |
| Susu lembu sebahagiannya | 300 g |
| gula | 10 g |
| Rusa keseluruhan | 50 g |
| jem | 40 g |
SNACK | |
| Yogurt susu buah rendah lemak | 130 g |
LUNCH | |
| Spaghetti atau pasta gandum durum lain | 120 g |
| Parmesan parut | 20 g |
| Tomat dan kemangi | 50 g |
| Lada kuning | 150 g |
| Minyak zaitun | 10 g |
| Steak tuna panggang | 250 g |
| Coca-cola | 330 g |
SNACK | |
| Pine Nuts | 20 g |
| epal | 200 g |
MAKAN MALAM | |
| Roti zaitun | 120 g |
| 2 telur ayam keseluruhan | 120 g |
| Minyak zaitun | 5 g |
| kiwi | 100 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 2618 Kcal | |
| protein | 129 g | 20 |
| Grassi | 87 g | 30 |
| karbohidrat | 351 g | 50 |
| serat | 24 g | |
| minum | 0 g | |
| besi | 16.68 mg | |
| bola sepak | 1175 mg | |
| kolesterol | 721 mg | |
Hari Diet 3
BREAKFAST | |
| Susu lembu sebahagiannya | 300 g |
| gula | 10 g |
| Muesli | 50 g |
| epal | 200 g |
SNACK | |
| Coklat gelap | 70 g |
LUNCH | |
| Pasta gandum keseluruhan | 120 g |
| Steak salmon panggang | 150 g |
| Tomat dan kemangi | 50 g |
| Courgettes | 200 g |
| Wain putih | 150 g |
SNACK | |
| Susu yogurt dengan bijirin dan malt | 130 g |
MAKAN MALAM | |
| Beras merah | 120 g |
| Ragout daging siap | 70 g |
| Parmesan parut | 30 g |
| Minyak zaitun | 10 g |
| Bubur ubi | 150 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 2610 Kcal | |
| protein | 114 g | 17 |
| Grassi | 88 g | 30 |
| karbohidrat | 334 g | 48 |
| serat | 40 g | |
| minum | 15.15 g | 4 |
| besi | 19.82 mg | |
| bola sepak | 1282 g | |
| kolesterol | 193 mg | |
Hari Diet 4
BREAKFAST | |
| Teh di dalam cawan | 500 g |
| gula | 5 g |
| Rusks | 50 g |
| Madu bunga liar | 30 g |
| Jem aprikot | 30 g |
SNACK | |
| Kacang panggang | 25 g |
| kiwi | 100 g |
LUNCH | |
| Spaghetti bijirin penuh | 120 g |
| mozzarella | 120 g |
| Tomat dan kemangi | 50 g |
| lobak merah | 150 g |
| epal | 200 g |
SNACK | |
| Breadsticks gandum keseluruhan | 70 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 | 2601 Kcal | |
| protein | 103 g | 16 |
| Grassi | 99 g | 34 |
| karbohidrat | 346 g | 50 |
| serat | 48 g | |
| minum | ||
| besi | 19.43 mg | |
| bola sepak | 805 mg | |
| kolesterol | 157 mg | |
Pengenalan, Nota, Penafian, Nasihat Diet 1000 kaloriDiet 1200 kaloriDiet 1400 kaloriDiet 1600 kalori (1) Diet 1600 kalori (2) Diet 1700 kalori (1) Diet 1700 kalori (2) Diet 1800 kalori (1) Diet 1800 kalori Diet 2000 kaloriDiet 2200 caloriesDiet 2400 caloriesDiet 2600 calories kaloriDiet 3000 Kalori Pengiraan Berat Borang
