Hari ke

1.

Pagi

Siang

Malam

TOTAL

(140+150+2
75+50+45+
275+175+1
40+150+30
0+200 +50
+ 65 )kalori
= 2015

Nasi (80 gram) :

80
100 x 175

2.

kalori = 140
kalori
Daging (2 potong
= 30 gram) : 75
kalori x 2 = 150
kalori
Susu + Gula (1
gelas = 200 gram
+ 3sdm gula) :
125 kalori +
(3x50) =
125+150 = 275
kalori
Minyak kelapa ( 5
gram 1sdt) : 50
kalori
Nasi (80 gram) :

80
100 x 175

3.

Bakso (6 buah)
:

kalori = 140
kalori
Udang tepung +
minyak + tepung
( 5 buah) = 50 +
175 + 50 = 275
Susu + Gula (1
gelas = 200 gram
+ 3sdm gula) :
125 kalori +
(3x50) =
125+150 = 275
kalori
Susu + Gula (1

gelas = 200 gram

+ 3sdm gula) :
125 kalori +

6
.75
10

80
100 x 175

= 45

kalori
Susu + gula (1

gelas =200
gram + 3sdm
gula ) : 125
kalori + (3x50)

= 125+150 =
275 kalori
Roti (70 gram)
= 175 kalori
Risoles (80
gram) = 300
kalori

Kentang (216
gram) = 700
kalori
Cheese Burger
(107 gram) =
175

6
.75
10

= 45

kalori = 140
kalori
Daging (2
potong = 30
gram) : 75 kalori
x 2 = 150 kalori
Jus Strawberry +
4sdm gula +
Susu kental
manis
(4strawberry =
50kalori ; 4x50
= 200 kalori;
susu = 65
kalori)
Nasi (60 gram) :

80
100 x 175

Bakso (6 buah)

Nasi (60 gram) :

kalori = 140
kalori
Susu + gula (1
gelas =200
gram + 3sdm
gula ) : 125
kalori + (3x50)
= 125+150 =
275 kalori
Martabak telur
(2ptng) = 400
kalori

Nasi (60 gram) :

80
100 x 175

(140
+275+175+
700+140+2
75+400+27
5) = 2670

(290+140+1
00+45+275
+60+140+2
12)=1262

(3x50) =
140+150 = 290
kalori
Nasi (80 gram) :

80
100 x 175

4.

kalori = 140
kalori
Ayam Goreng (1
porsi) = 100
kalori

Susu + Gula (1

gelas = 200 gram

+ 3sdm gula) :
125 kalori +
(3x50) =

140+150 = 290
kalori
Nasi (80 gram) :

kalori
Susu + gula (1

gelas =200
gram + 3sdm
gula ) : 125
kalori + (3x50)
= 125+150 =
275 kalor
Telur puyuh (4
buah ) = 60

kalori = 140
kalori
Daging Rendang
(54 gram ) =
212 kalori

kalori

Mie (1 porsi)=
125 kalori
Telur dadar (1
butir) = 125
kalori
Sosis solo (2
buah) = 350
kalori

Nasi (80 gram) :

(290+140+1
00+125+12
5+350+140
+300)=
1570

Sosis solo (2
buah) = 350
kalori
Teh = 70 kalori

80
100 x 175

80
100 x 175

5.

kalori = 140
kalori
Sate ayam ( 10
tusuk) = 300
kalori

kalori = 140
kalori
Ayam bakar (2
potong) = 100
kalori
Susu + Gula (1

gelas = 200 gram

+ 3sdm gula) :

125 kalori +

(3x50) =
140+150 = 290
kalori

Nasi Goreng (1
porsi): 500 kalori
Jus Strawberry +
4sdm gula +
Susu kental
manis
(4strawberry =

(290+140+7
5+350+70+
500+315) =
1740 kalori

50kalori ; 4x50
= 200 kalori;
susu = 65
kalori)

Nasi (80 gram) :

80
100 x 175

6.

kalori = 140
kalori
Ikan goreng = 75
kalori

Susu + Gula (1
gelas = 200
gram + 3sdm
gula) : 125
kalori + (3x50)
= 140+150 =
290 kalori

Meatlovers (2
potong) : 1300

(140+212+2
90+125+29
0+1300) =
2357

Susu + Gula (1

gelas = 200 gram

+ 3sdm gula) :
125 kalori +
(3x50) =
140+150 = 290
kalori

Susu + gula (1
gelas =200
gram + 3sdm
gula ) : 125
kalori + (3x50)
= 125+150 =
275 kalor

Susu + gula (1
gelas =200
gram + 3sdm
gula ) : 125
kalori + (3x50)
= 125+150 =
275 kalori

(290+140+2
00+275+60
+275+500)
=1740 kalori

Nasi (80 gram) :

80
100 x 175

7.

kalori = 140
kalori
Daging Rendang
(54 gram ) = 212
kalori
Susu + Gula (1
gelas = 200 gram
+ 3sdm gula) :
125 kalori +
(3x50) =
140+150 = 290
kalori

Nasi (80 gram) :

80
100 x 175

kalori = 140
kalori
Daging (2 potong
= 30 gram) : 75
kalori x 2 = 150
kalori
Minyak kelapa ( 5
gram 1sdt) : 50
kalori

Telur puyuh (4
buah ) = 60

Nasi Goreng (1
porsi): 500 kalori