Hari Diet 1
BREAKFAST | |
| Susu lembu sebahagiannya | 250 g |
| gula | 10 g |
| Rusa keseluruhan | 50 g |
| jem | 25 g |
SNACK | |
| Yogurt susu semi-skim | 130 g |
| kiwi | 80 g |
LUNCH | |
| Padi sawah | 80 g |
| Parmesan parut | 30 g |
| tomato | 200 g |
| Tuna dalam minyak dikeringkan | 60 g |
| Minyak zaitun | 10 g |
SNACK | |
| epal | 200 g |
MAKAN MALAM | |
| Roti gandum segelas | 100 g |
| Slice of swordfish (panggang) | 150 g |
| Minyak zaitun | 10 g |
| bayam | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 1800 Kcal | |
| protein | 92 g | 20 |
| Grassi | 60 g | 30 |
| karbohidrat | 240 g | 50 |
| serat | 26 g | |
| minum | 0 | |
| besi | 16 mg | |
| bola sepak | 1135 mg | |
| kolesterol | 200 mg | |
Hari Diet 2
BREAKFAST | |
| Kopi susu penuh + kopi | 250 g |
| Rusa keseluruhan | 50 g |
| jem | 20 g |
SNACK | |
| Yogurt susu buah rendah lemak | 130 g |
| kiwi | 80 g |
LUNCH | |
| pasta | 100 g |
| tomato | 150 g |
| Parmesan parut | 20 g |
| Minyak zaitun | 10 g |
| Steak salmon panggang | 50 g |
SNACK | |
| Grapefruit merah jambu | 300 g |
| Badam manis | 10 g |
MAKAN MALAM | |
| Roti gandum segelas | 100 g |
| Bubur ubi | 150 g |
| Pork daging dalam wain putih | 150 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 1833 Kcal | |
| protein | 94 g | 20 |
| Grassi | 54 g | 26 |
| karbohidrat | 251 g | 51 |
| serat | 38 g | |
| minum | 5 g | 2 |
| besi | 17 mg | |
| bola sepak | 980 mg | |
| kolesterol | 190 mg | |
Hari Diet 3
BREAKFAST | |
| Jus oren | 250 g |
| Rusa keseluruhan | 50 g |
| jem | 20 g |
SNACK | |
| Yogurt susu semi-skim | 130 g |
LUNCH | |
| Kentang gnocchi | 200 g |
| Parmesan parut | 30 g |
| Salad tomato | 200 g |
| Minyak zaitun | 10 g |
| Tunggal dalam kuali dengan sedikit minyak | 100 g |
SNACK | |
| epal | 200 g |
MAKAN MALAM | |
| Roti zaitun | 120 g |
| bresaola | 50 g |
| lobak merah | 150 g |
| Minyak zaitun | 10 g |
| kiwi | 100 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 1800 Kcal | |
| protein | 80 g | 18 |
| Grassi | 55 g | 28 |
| karbohidrat | 263 g | 55 |
| serat | 30 g | |
| minum | 0 g | |
| besi | 15.27 mg | |
| bola sepak | 961 mg | |
| kolesterol | 148 mg | |
Hari Diet 4
BREAKFAST | |
| Susu lembu sebahagiannya | 300 g |
| Biskut untuk sarapan pagi | 50 g |
| Kacang kering | 10 g |
SNACK | |
| Coklat gelap tambahan | 50 g |
LUNCH | |
| Roti gandum segelas | 120 g |
| Daging lembu, daging rebus atau rebus | 100 g |
| Minyak zaitun | 10 g |
| Courgettes | 300 g |
SNACK | |
| Yogurt susu semi-skim | 130 g |
MAKAN MALAM | |
| Kentang baru | 300 g |
| Minyak zaitun | 10 g |
| Breadsticks gandum keseluruhan | 40 g |
| Turki, rebus atau susu panggang | 100 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 1817 Kcal | |
| protein | 89 g | 20 |
| Grassi | 64 g | 30 |
| karbohidrat | 237 g | 50 |
| serat | 24 g | |
| minum | 0 g | |
| besi | 16.24 mg | |
| bola sepak | 742 mg | |
| kolesterol | 222 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
