Hari Diet 1
BREAKFAST | |
| Jus limau gedang | 300 g |
| gula | 10 g |
| Biskut untuk sarapan pagi | 30 g |
| Badam manis | 15 g |
SNACK | |
| Yogurt susu buah rendah lemak | 130 g |
| Keropok yang penting | 35 g |
LUNCH | |
| Spaghetti | 80 g |
| Ragout daging | 50 g |
| Parmesan parut | 20 g |
| lobak merah | 200 g |
| Minyak zaitun | 10 g |
SNACK | |
| kiwi | 100 g |
MAKAN MALAM | |
| Padi sawah | 80 g |
| Slice of swordfish (panggang) | 150 g |
| Minyak zaitun | 10 g |
| Parmesan parut | 20 g |
| Steak tuna panggang | 120 g |
| epal | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 2000 Kcal | |
| protein | 87 g | 17 |
| Grassi | 65 g | 29 |
| karbohidrat | 282 g | 53 |
| serat | 25 g | |
| minum | 0 | |
| besi | 11.3 mg | |
| bola sepak | 1108 mg | |
| kolesterol | 150 mg | |
Hari Diet 2
BREAKFAST | |
| Susu lembu sebahagiannya | 300 g |
| gula | 10 g |
| Rusa keseluruhan | 50 g |
| jem | 30 g |
SNACK | |
| Yogurt susu buah rendah lemak | 130 g |
| Muesli | 30 g |
LUNCH | |
| Ricotta dan bayam gnocchi | 250 g |
| epal | 200 g |
SNACK | |
| Grapefruit merah jambu | 300 g |
MAKAN MALAM | |
| Roti gandum segelas | 100 g |
| Bubur ubi | 200 g |
| Minyak zaitun | 10 g |
| Tenggelam dalam minyak | 80 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 2045 Kcal | |
| protein | 84 g | 16 |
| Grassi | 75 g | 33 |
| karbohidrat | 277 g | 51 |
| serat | 38 g | |
| minum | 0 g | |
| besi | 19.64 mg | |
| bola sepak | 1159 mg | |
| kolesterol | 342 mg | |
Hari Diet 3
BREAKFAST | |
| Caffelatte skim susu | 300 g |
| gula | 10 g |
| Roti gandum Durum | 50 g |
| Krim koko krim | 25 g |
SNACK | |
| Kivi | 100 g |
| Badam manis | 15 g |
LUNCH | |
| epal | 100 g |
| Padi sawah | 100 g |
| Tomat dan kemangi | 50 g |
| Parmesan parut | 20 g |
| Brokoli turnip | 150 g |
| Minyak zaitun | 10 g |
| Ikan panggang atau rebus | 150 g |
| Minyak zaitun + lemon | 10 g |
SNACK | |
| epal | 200 g |
MAKAN MALAM | |
| Roti zaitun | 100 g |
| Kacang dalam tin | 150 g |
| Minyak zaitun | 10 g |
| nanas | 250 g |
| Wain merah | 50 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 2029 Kcal | |
| protein | 77 g | 15 |
| Grassi | 69 g | 31 |
| karbohidrat | 283 g | 52 |
| serat | 40 g | |
| minum | 5.35 g | 2 |
| besi | 17.38 mg | |
| bola sepak | 1160 g | |
| kolesterol | 108 mg | |
Hari Diet 4
BREAKFAST | |
| Teh di dalam cawan | 500 g |
| gula | 10 g |
| Biskut untuk kanak-kanak | 50 g |
| hazelnuts | 15 g |
SNACK | |
| Breadsticks gandum keseluruhan | 50 g |
LUNCH | |
| Spaghetti bijirin penuh | 120 g |
| Udang beku rebus | 100 g |
| Tomat dan kemangi | 50 g |
SNACK | |
| strawberi | 150 g |
| Yogurt susu semi-skim | 250 g |
MAKAN MALAM | |
| kentang | 300 g |
| Minyak zaitun tambahan dara | 10 g |
| Sosis ayam (direbus atau dibakar) | 100 g |
| Wain putih | 150 g |
| epal | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| tenaga | 1973 Kcal | |
| protein | 74 g | 15 |
| Grassi | 66 g | 30 |
| karbohidrat | 261 g | 50 |
| serat | 31 g | |
| minum | 15 g | 5 |
| besi | 17 mg | |
| bola sepak | 717 mg | |
| kolesterol | 299 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
