Pola Makan Bersih Untuk Hidup Sehat dan Seimbang
(Kombinasi Ketogenic Diet, Paleo Diet dan Intermittent Fasting)


Prinsipnya ada 8 pantangan:
1. Gula (putih, jawa, batu dan sejenisnya)
2. Karbo putih (nasi, lontong, pasta)
3. Goreng2an
4. Tepung dan hasil olahannya (terigu, tapioka, sagu, somai, pangsit, bakmi, bihun, kuetiau, pangsit, jajanan pasar) apalagi tepung yg digoreng jd sangat jahat.misalnya: pisang goreng, ayam goreng tepung, dll
5. Soda (cola, sprite, dll)
6. Alkohol (wiski, bir, wine, dst)
7. Junk food (fried chicken, burger, hotdog. Dst)
8. Produk kalengan (maling, buah2an kaleng, sarden, minuman kaleng)

Yang boleh dimakan:
1. Protein
Ada hewani dan nabati: Hewani: ayam, sapi, kambing, babi, paling bagus ikan air laut dalam. Boleh dg rebus, panggang, kukus. Goreng tdk boleh! (kecuali dg olive oil atau cooking spray)

Nabati: kacang2an, tempe

Protein jgn sampai kurang utk menjaga otot dan regenerasi.

2. Sayur mayur (pakchoi, selada, daun pepaya, caisim, dll)
3. Buah2an
4. Dairy product
Telor (maksimal 3 dg kuningnya perhari), susu
5. Lemak baik
Alpukat, olive oil, tahu, selai kacang skippy, selai strawberry Tropicana slim
6. Bumbu2 alami
Seperti cabe, jahe, bawang gpp
7. Karbo complex
Oatmeal, roti gandum, masi merah, ubi, singkong
8. Fokus makanan natural dan alami
Kopi gpp tanpa gula

Harus di perhatikan!

1. Berhitung kalori sesuai kebutuhan tubuh harian agar tdk berlebihan atau pun kekurangan (utk diawal sj, kalau sdh body fit bs kira2 pakai feeling)

2. Pola makan 3 kali sehari, terdiri dr makan (pagi, siang, malam) + snack 1-2 x.

3. Puasa 12 jam stelah makan malam terakhir (minum air putih gpp)

4. Gym seminggu 3-4 x (masih di awal perlu banyak belajar spy ga cedera). Cardio+ bodyweight utk fat loss. Jika tdk sempat jg bs dilakukan di rumah.

5. Minum air putih min 2-3 ltr/hr

6. Garam boleh max 1 sdt/hari. Kecap manis max 2 sdm/hr, kecap asin 1 sdm/hr.

7. Body fit= TB - 110

8. Kalori max perhari utk program fat loss = 22 x BB

9. Kalori maintenance jika sdh body fit = 25 x BB

10. Tidur 7-8 jam perhari utk memaksimalkan regenerasi tubuh/otot.

11. Kunci berhasil diet: 70% makanan, 30% olahraga


Utk cek kadar kalori makanan bs dr sini lumayan lengkap

https://mobile.fatsecret.co.id/kalori-gizi


Senin 7 Januari 2018: Start Diet dg OCD jam makan 12.00 – 18.00, ga makan daging (hasilnya sengsara banget)

12 januari 2018 : Mulai metode eat clean (belum menghitung kalori), lebih enjoy dan berat mulai turun.

29 Januari 2018: Mulai menghitungkalori harian (Batas 1800kkal perhari)

Batas 1700 kkal perhari start 15 feb 2018

Batas 1600 kkal perhari start rabu 16 mar 2018

Senin 3 April 2018: Saat 76kg dan sdh mulai menguasai latihan beban mulai carb cycling (Hunter diet Mode). Makanan lebih simple dan spesifik, focus yg tinggi protein tp rendah kalori (ikan, telor, whey, tahu), yang tinggi karbo dikurangi (tdk makan nasi dan roti, buah dibatasi)
NB:
Karbo max 75 gram/hari. (target max 25g/hr)
Protein: 1.5 - 2xBB


Start pertama Catat
Senin, 29 jan 2018
Pagi:
telor kukus 2

Siang:
salmon grill dg olive oil 200 gram, nasi merah 5 sdm, sayur asam tanpa gula dg 3 potong jagung
Snack: pir korea 1/2 buah

Malam: salmon grill dg olive oil 200 gram, roti gandum 2

Selasa, 30 Jan 2018
Pagi:
pisang sunpride 1,
telor kukus 2
Siang:
gurame 200 gram,
nasi merah 5 sdm,
sayur hijau poling polos
Snack:
pisang sunpride 1,
roti gandum 2,
jus terong belanda,
pir korea 1/4
Malam:
gurame 200 gram
nasi merah 2 sdm
sayur hijau
pir korea 1/4


Rabu, 31 Jan 2018
Pagi:
telor rebus 2 (80 kkal×2)
roti gandum 2 merk sari roti (190 kkal)
Total: 350 kkal

Siang:
salmon 200 gram (171 kkalx2= 342)
nasi 4 sdm (110 kkal)
Jus terong belanda (110 kkal)
1 sdm kecap manis+1 cabe rawit (47 kkal)
Total: 609 kkal

Snack:
pisang sunpride 1 (105kkal)
Anggur 30 butir (3kkal x30= 90kkal)
Fitbar 1 (90 kkal)
Rumput laut mama suka 1 bks (25 kkal)
Total: 310 kkal

Malam:
salmon 100 gram (171 kkal)
sayur salada polos+bawang putih(15 kkal+3 kkal=18 kkal)
Tahu kukus (94 kkal)
Total: 283 kkal

Grand total 31 Jan 2018: 1.552 kkal

Kamis, 1 feb 2018
Pagi:
roti gandum 1 merk sari roti (95kkal)
pisang sunpride 1 (105kkal)
Telor rebus 1 (80kkal)
Total: 280kkal

Siang:
Salmon 200gram (171kkal per 100 gram x 2= 342kkal)
Nasi merah 4 sdm (110kkal)
1 sdm kecap manis+1 cabe rawit (47 kkal)
Sayur hijau poling 100 gram+bawang putih (15kkal+3kkal= 18kkal)
Total: 517kkal

Snack:
anggur (3kkalx20 butir = 60kkal)
Fit bar (90kkalx1 batang = 90kkal)
Apel manalagi kecil (55kkalx2=110kkal)
Roti gandum 1 potong (95kkal)
Total: 356kkal

Malam:
Salmon 100 gram (171kkal)
sayur hijau (15+3=18kkal)
Telor rebus 1 (80kkal)
Anggur (3kkalx12=36kkal)
Fitbar (90kkal)
Soyjoy (150kkal)
Kalsiun Tianshi (100kkal)
Total: 645kkal

Grand Total hr Kamis 1 feb 2018: 1.798 kkal


Jumat, 2 feb 2017
Pagi:
.telor rebus 1 (80kkal)
.fitbar 1 (90kkal)
Total: 170kkal

Siang:
.kacang rebus 100g (318kkal)
.ayam rebus kuah jahe 100g (150kkal)
.nasi merah 4sdm/100g (110kkal)
.kecap asin 1 sdm+cabe rawit 1 (8kkal)
Total: 586kkal



Snack:
.anggur 10 butir (3kkalx10=30kkal)
.Kacang rebus 40 gram (127kkal)
.kalsium tiens(100kkal)
.fitbar 1 (90kkal)
Total: 347kkal

Malam:
.ayam rebus kuah jahe 100g (150kkal)
.apel 204gram (@52kkal/100gram:107kkal)
.kacang rebus 78g (248kkal)
Total: 505 kkal

Grand total Jumat 2 feb 2018: 1.608 kkal


Sabtu, 3 feb 2018
Pagi:
Koko crunch 30g (115kkal)
Diamond low fat 200ml: (120kkal)
Telor rebus 78gram (120kkal, 100gram/154kkal)
Total: 355kkal

Siang:
Ayam rebus kuah jahe 100g (150kkal)
Tempe 100g (225kkal)
Sayur hijau (15kkal+3kkal=18 kkal)
Nasi merah 4sdm (110kkal)
1 sdm kecap manis+cabe rawit(47kkal)
Total: 550 kkal

Snack
Kalsium tiens (100kkal)
Anggur 40butir (3kkalx40: 120kkal)
Fitbar 1 (90kkal)
Total: 310kkal

Malam
Anggur 7 butir (21kkal)
Roti gandum 2 (190kkal)
Ayam jahe (150kkal)
Sayur hijau (18kkal)
Total: 379kkal

Grand total sabtu 3 Feb 2018: 1.594kkal




Minggu 4 feb 2018
Pagi
Koko krunch 30g (115kkal)
Diamond low fat milk 200ml (120kkal)
Telor rebus 1 36g (56kkal)
Total:291kkal

Siang
Ikan salmon 200g (171kkalx2: 342kkal)
Nasi merah 4sdm (110kkal)
Total: 452kkal

Snack
Roti gandum 2 (190kkal)
Kraft 1 (35kkal)
Fitbar 2 (180kkal)
Pepaya 1 mangkuk (55kkal)
Total: 460kkal

Malam
Roti gandum 1 (95kkal)
Tuna100g (153kkal)
Kalsium tiens (100kkal)
Tahu200g (78kkalx2: 156kkal)
Anggur 15 butir (@3kkal, 45kkal)
Kecap manis 3sdm+2cabe rawit (140+17kkal=157kkal)
Total: 706kkal

Grand total minggu 4 Feb 2018: 1909kkal

Senin, 5 Feb 2018
Pagi
Roti gandum sari roti 2+kraft singel 1 (190kkal+35kkal: 225kkal)
Telor ayam kampung rebus 1 (80kkal)
Total: 305kkal

Siang
Tahu goreng 180g (@78kkalx1.8: 140kkal)
Telor rebus 1(80kkal)
Nasi merah 4 sdm (110kkal)
Kecap manis+cabe rawit (47kkal)
Sayur hijau (15kkal)
Total: 392kkal

Snack
Anggur 30 (90kkal)
Roti gandum 1 (95kkal)
Pepaya (55kkal)
Melon (34kkal)
Total: 274kkal

Malam
Salmon 200g(@171x2= 342kkal)
Sayur hijau (15kkal)
Tahu 180g (140kkal)
Anggur 20 (60kkal)
Rumput laut 3 bungkus (75kkal)
Kecap manis cabe rawit (47kkal)
Total: 679kkal

Grand total Senin 5/2/18: 1650kkal

Selasa, 6 feb 2018
Pagi
Anggur 25 (75kkal)
Ubi 150g (1.5x@76kkal:114kkal)
Total: 189kkal

Siang
Salmon 200g (171x2: 342kkal)
Telor 1 (80kkal)
Sayur hijau (15kkal)
Jus melon (34kkal)
Nasi merah 100gram (110kkal)
Total: 581kkal

Snack
Roti gandum 2+selai stroberi TS (190+25=215kkal)
Sawo 117g (1.17x83kkal=97kkal)
Anggur 11butir (33kkal)
Total: 345kkal

Malam
Salmon 200g (342kkal)
Sayur100g (15kkal)
Jamur 1mangkok (77kkal)
Pepaya (55kkal)

Kecap manis TS 3sdm+cabe rawit 4 (90kkal+17kkal=107kkal)
Total: 596kkal

Grand total selasa 6 Feb 2018: 1711kkal


Rabu 7 feb 2018
Pagi
Telor ayam kampung rebus 1 (80kkal)
Singkong rebus 120g (1.2x160kkal=192kkal)
Total: 272kkal



Siang
Sop ayam 100g (150kkal)
Lobak 1 mangkok (67kkal)
Kcg merah100g (127kkal)
Wortel100g (54kkal)
Nasi 4 sdm (110kkal)
Kecap asin cabe rawit 1(8kkal)
Total: 516kkal

Snack
Anggur 50 butir (150kkal)
Singkong 100g (160kkal)
Sawo 270g (2.7x83kkal=224kkal)
Total: 534kkal

Malam
.Sop ayam 100g (wortel,lobak,kacang merah) (398kkal)
.kalsium tiens (100kkal)
Total: 498kkal

Grand total Rabu 7 feb 2018: 1820kkal


Kamis 8 feb 2018
Pagi
anggur 30 (90kkal)
Telor rebus (80kkal)
Total: 170kkal

Siang
sop ayam (lobak): (150kkal)
4 sdm nasi merah (110kkal)
Timun 100g (15kkal)
Total: 275kkal

Snack
Anggur 13 butir(39kkal)
Apel 100g(48kkal)
Ayam50g+1/4nanas+1/4bombai+1/4tomat(75kkal+56+40+15=186kkal)
Pir 175g (1.75x58kkal=101.5kkal)
Total: 375kkal

Malam
Ayam 150gram (300kkal)
Nanas 1buah (110kkal)
Bawang bombai 1 (80kkal)
Tomat 2 (@33kkalx1=33kkal)
Kalsium tiens (100kkal)
Telor 1 (80kkal)
Total: 713kkal

Grand total kamis 8 Feb 2018: 1533kkal


Jumat 9 feb 2018
Pagi
Telor panggang paprika (80kkal)
Total: 80kkal

Siang
Salmon 112g (1.12×171kkal: 192kkal)
Nasi merah 30g (110kkal tetap sy hitung 100g)
Buncis telor jamur 100g (31kkal)
Sayur hijau (15kkal)
Salak 126g (@78kkalx1.26=98kkal)
Kecap asin 1 sdm+1 cabe rawit (8+5=13kkal)
Total: 459kkal

Snack
Pir 20g (@58kkal/100g)
Salak 100g (78kkal)
Whey protein(100kkal)
Rumput laut 1 (25kkal)
Total: 261kkal

Malam
Salmon 50g (171/2=85.5kkal)
Buncis 190g(@31kkalx1.9= 59kkal)
Telor orak arik di buncis (@80x2: 160kkal)
Telor rebus 1 (80kkal)

Paprika(24kkal)
Apel (@48kkal/100g)
Salak (@78kkal/100g)
Kalsium Tiens (100kkal)
Kecap manis+ 1 cabe rawit (1.6g, 100g=318kkal) (30kkal+5kkal=35kkal)
Total: 669.5 kkal

Grand total Jumat 9/2/18: 1469.5kkal


Sabtu 10 feb 2018
Pagi
Pisang 160g (105kkal)
Telor ceplok 1(80kkal)
Anggur 10 (30kkal)
Total: 215kkal

Siang
Timun 60g (0.6x@15kkal:9kkal)
Telor ceplok 1 (80kkal)
Nasi merah 4sdm (100gram: 110kkal)
Salada air (15 kkal)
Menu sop total:
Wortel 5 batang (@30kkalx5: 150kkal)
Kacang merah 100g (127kkal)

Tomat 2 buah (@33x2: 66kkal)
Ayam rebus tp kulit 100g (150kkal)
Total menu sop: 493kkal

Kecap asin 1sdm+1 cabe rawit (13kkal)
Anggur 10butir (60kkal, 100g=69kkal)
Total: 789kkal

Snack
Anggur 40 butir (240kkal)
Salak 130g (1.3x78kkal=102kkal)
Total: 342kkal

Malam
Sop ayam100g (150kkal)
Kecap asin+2 cabe rawit (18kkal)
Kecap manis 1/2sdm (15kkal)
Whey (100kkal)
Total: 283kkal

Grand total Sabtu 10/2/18:1629kkal




Minggu 11 feb 2018 (mulai ambil kadar kalori yg tertinggi utk patokan)
Pagi
Pisang153g (1.53x@89kkal:136kkal)
Telor paprika 1 (80kkal)
Paprika total (31 kkal)
Total: 247kkal

Siang
Ayam 100g (sop wortel) (195kkal)
Tahu panggang 100g (78kkal)
Sayur salada air(15kkal)
Timun (15kkal)
Kecap asin 1sdm+2cabe rawit (18kkal)
Telor paprika 1(80kkal)
Total: 401kkal

Snack
Pisang 2 (136kkalx2: 272kkal)
Total: 272kkal

Malam
Tahu goreng 128g (1.28x78kkal=100kkal)
Almond 30g (0.3×578kkal:173kkal)
Ayam sop 50g (195kkal/2=98kkal)
Anggur 10butir, 122g (1.22g x 69kkal=85kkal)
Salmon 100g (171kkal)
Anggur 5butir (8.5kkalx5: 43kkal)
Whey protein (100kkal)
Total: 770kkal

Grand Total 11/2/18: 1690kkal


Senin 12 feb 2018
Pagi
Whey protein (100kkal)
Pisang 1 (136kkal)
Anggur 5 (42.5kkal)
Total: 278.5kkal

Siang
Salmon 200g (@171kkalx2: 342kkal)
Nasi merah 110g (110kkal)
Daun pepaya 100g(79kkal)
Sambel mata (bawang merah 2, sereh 1 btg, lemon kecil 1) (@46kkalx2+24kkal
Tahu goreng 100g (78kkal)
Total: 725kkal

Snack
Pir 123 g (1.23g x @58g: 72kkal)
Anggur 5 (@8.5kkal: 42.5kkal)
Total: 114.5kkal

Malam
Tahu 138g (1.38g x 78kkal: 108kkal)
Daun pepaya100g (79kkal)
Kecap manis 2sdm+cabe rawit 2 (70kkal)
Kalsium tiens (110kkal)
Anggur 92g (0.92g x 69kkal: 63kkal)
Apel 52g (0.52g x 52kkal: 27kkal)
Total: 457kkal

Grand total Senin 12/2/18: 1.575kkal


Selasa 13 feb 2018
Pagi
Pisang 1 (136kkal)
Whey (100kkal)
Total: 236kkal

Siang
Nasi merah 100g (110kkal)
Ayam kembang tahu (195kkal)
Sop kembang tahu:
.wortel 5(@30kkal, 150kkal)
.kembang tahu (380kkal)
.Jamur 25g (@100g=48kkal)
Total: 883kkal

Snack
Nanas 100g(48kkal)
Melon 100g(34kkal)

Pir 32g (0.32x58kkal=19kkal)
Apel47g (0.47x52kkal=24kkal)
Total: 125kkal

Malam
Ayam kembang tahu100g (195kkal)
Almond 14g (0.14×@578kkal=81kkal)
Kecap asin+2 cabe rawit (18kkal)
Kalsium Tiens (110kkal)
Pisang 1 (136kkal)
Total: 540kkal

Grand total 13/2/2018: 1784kkal

Rabu 14 feb 2018
Pagi
Telor rebus 2 (@80kkalx2=160kkal)
Pisang 1 (136kkal)

Whey (100kkal)
Total: 396kkal

Siang
Pisang 1 (136kkal)
Tahu 100g x 2 (@78x2= 156kkal)
Jagung 100g (@86kkal)
Nasi merah 100g (110kkal)
Brokoli 120g (1.2x35kkal= 44kkal)
Jamur 25g (@100g=48kkal)
Lengkeng 90g (0.9x60kkal=56kkal)
Kecap manis 1sdm (30kkal)
Total: 666kkal

Malam
Tahu 71g+180g (2,51x@78=196kkal)
Jagung 69g (0.69x@86=59kkal)
Brokoli 180g (1.8x35=63kkal)
Jamur 25g (48kkal)
Kecap asin 1sdm (8kkal)
Kecap manis 2sdm (60kkal)
Jeruk limo 1 (17kkal)
Lengkeng 94g (0.94x60=56kkal)
Apel 85g (0.85x52kkal=44kkal)
Kalsium tiens (110kkal)
Air jahe (80kkal/100g)
Total: 741kkal

Grand total 14 feb 2018: 1803kkal


Kamis 15 feb 2018
Pagi
Telor rabus 1 (80kkal)
Pisang 1(136kkal)
Whey (100kkal)
Total: 316kkal

Siang
Tahu 146g (1.46x78kkal=114kkal)
Nasi merah 100g (110kkal)
Telor ceplok 1 (80kkal)
Paprika 1 (31kkal)
Sayur bayam jepang 100g (15kkal)
Lengkeng 50g (0.5x60kkal=30kkal)
Jeruk 90g (0.9x53kkal=48kkal)
Kecap asin (8kkal)
Total:436kkal

Snack
Sayur 100g (15kkal)
Tahu 20g (16kkal)
Total 31 kkal

Malam
Cabe 3+kecap asin 1 sdm+kecap manis 1 sdm (53kkal)
Ayam kembang tahu (195kkal)
Sop kembang tahu:
.wortel 2(@30kkal, 60kkal)
.kembang tahu (190kkal)
.Jamur 25g (@100g=48kkal)
.pir 191g (1.91x58kkal=111kkal)
.timun (12kkal)
.kalsium Tiens (110kkal)
Total: 779kkal

Grand total 15 Feb 2018: 1562kkal


Jumat 16 feb 2018
Pagi
Whey (100kkal)
Pir 171g (1.71x58kkal=99kkal)
Total: 199kkal

Siang
Nasi merah 64g (100g =112kkal dibulatkan 110 kkal)
Salmon 117g (1.17x171kkal=200kkal)
Tahu 101g (80kkal)
Sayur bayam jepang (15kkal)
Sambal fonny (total: 176kkal)
.kunyit (1sdm=24kkal)
.kencur (24kkal)
.bawang merah 1 kecil(29kkal)
.bawang putih 1 siung (4kkal)
.olive oil (1 sdt: 40kkal)
.cabe rawit (5kkalx5=25kkal)
.kecap manis 1sdm (30kkal)
Total: 581kkal

Snack
Apel merah 200g (@52kkal×2=104kkal)
Anggur 190g (@69kkal x 1.9=131kkal)
Fitbar 1(90kkal)
Total 325kkal

Malam
Tahu 227g (78kkalx2.27=177kkal)

Cabe 3+jeruk nipis+kecap manis(15+30+17=62kkal)
Salmon 100g (171kkal)
Kalsium tiens (110kkal)
Stroberi 60g (@32kkal×0.6=19kkal)

Grand Total 16 Feb 2018:


Sabtu, 17 feb 2018
Pagi
Whey (100kkal). Pro: @71gx0.25=18
Total 100kkal
Pro=18
Cr= 2

Siang
Nasi merah 100g (110kkal, pro 2.5, cr 23)
Telor 2 (160kkal, pro 6.3x2:12.6, cr 0.4x2: 0.8)
Salmon 200g (171x2= 342kkal, pro @24x2=48, cr @0.5×2=1)
Fitbar 1 (90kkal, pro 2, cr 15)
Sayur hijau (15kkal, pro 1.36, cr 2.79)
Total:699kkal
Pro: 66.46
Cr: 42.6
Snack
Anggur 160g (@69kkal×1.6=110kkal, [email]pro@0.72x1.6[/email]= 1.15, cr @18.1×1.6=29)
Stroberi 95g (@32kkalx0.95=30kkal, pro @0.67x0.95=0.64, cr @7.7x0.95=7.34)
Total: 140kkal
Pro 1.79
Cr 36.34

Malam
Anggur 100g (69kkal, pro 0.72, cr 18.1)
Salmon (@171x2=342, @24×2=48, @0.5×2=1)
Tahu yunyi (@78x1.95=152kkal, pro @8×1.95=15.6, cr @2×1.96=4)
Kalsium tiens (100kkal)
Kecap manis 2sdm+cabe 3(75kkal)
Total: 738kkal
Pro:
Cr:
Grand total 17 Feb 2018:


Minggu 18 feb 2018
Pagi
Whey (100kkal)
Telor 2 (80kkal, pro 12.6, cr 0.8)
Total:180kkal

Siang
Tahu 170g (1.7x@78kkal=133kkal)
Salmon 100g (171kkal)
Rumput laut 2 (50kkal, pr @1x2, cr idem)
Selada (15kkal)
Nasi merah 100g (110kkal, pro 2.5, cr 23)
Anggur 120g
Anggur ijo 80g
Total anggur (2x69kkal=138kkal, pr 0.72x2=1.44, cr 18.1x2=36.2)
Total: 617kkal

Snack
Anggur 206g (20.6x69=142kkal)
Rumput laut 2 (50kkal)
Total 192kkal

Malam
Tahu 200 g (@78x2=156kkal)
Telor 2 (160kkal)
Sayur (15kkal)
Anggur 140g (1.4x69= 97kkal)
Whey (100kkal)
Total: 528kkal

Grand total 18 Feb 2018: 1517kkal


Senin, 19 feb 2018
Pagi
Whey (100kkal)
Tahu 230g (179kkal)
Sayur hijau(15kkal)
Telor kuah 2 (160kkal)
Nasi merah 100g (110kkal)
Cabe rawit 1 (5kkal)
Bawang putih 1 (4kkal)
Anggur 131g (1.31×69=90kkal)
Total: 663kkal

Siang
Ayam kuah 138g (195x1.38=269kkal)

Snack
Anggur 137g (1.37x69=95kkal)

Malam
Tahu230g (179kkal)
Telor 2 (180kkal)
Ayam100g (195kkal)
Bawang putih1 (4kkal)
Sayur hijau 100g(15kkal)
Kalsium tiens (100kkal)
Total:673kkal

Grand total Senin 19 Feb 2018: 1700kkal


Selasa 20 feb 2018
Whey (100kkal)
Jus jambu 1 buah (68kkal)
Udang 103g (138kkal×1.03=142kkal)
Sayur 200g(30kkal)
Nasi merah 100g (110kkal)
Kacang mete sangrai 30g (174kkal)
Tahu 150g (117kkal)
Telor 2 (160kkal)
Daging ayam 100g (195kkal)
Anggur 198+107g+250 (5.55x69=383kkal)
Whey (100kkal)

Grand Total Selasa 20 feb 2018: 1579kkal


Rabu 21 feb 2018
Pagi
Telor goreng 3 (240kkal)
Tahu230g (179kkal)
Saos kecap bawang
.kecap manis 2 sdm (60kkal)
.bawang putih 2(8kkal)
.bawang merah 1(29kkal)

Nasi merah 100g (110kkal)
Sayur hijau 100g (15kkal)
Jagung 100g (86kkal)
Kacang mete 30 (@581kkal=174kkal)
Rumput laut 1bgks (25kkal)
Total: 926kkal

Anggur 246g
Anggur 117g
Total 363gx@69/100kkal= 250kkal

Malam
Telor 2 (160kkal)
Tahu 230 (179kkal)
Mete (174kkal)
Sayur ijo (15kkal)

Grand total 21 feb 2018 1704kkal



Kamis 22 Feb 2018
Pisang 87g (0.87x105=91kkal)
Mete 31g+11g=42g (@581×0.42=244kkal)
Rumput laut 1 bks (25kkal)
Salak 62g+139g (2.01g x78kkal=157kkal)
Anggur 74g+ 94g+103 (271gx69kkal=187)
Ayam 100g (195kkal)
Kecap asin cabe 2 (18kkal)
Jeruk 65g (47kkal x 0.65=31kkal)
Whey (100kkal)
Total: 1048kkal

Malam
Salak 50g (78/2=35kkal)
Ayam 150g (293kkal)
Telor 3 (240kkal)
Sayur 200g (30kkal)
Total: 598kkal
Grand total Kamis 22 feb 2018: 1646kkal


Jumat 23 feb 2018
Pagi
Pisang 130 (@89kkal×1.3=116kkal)
Salak 124 (@78kkal×1.24=97kkal)
Whey (100kkal)

Malam
Pisang 111g (@89x1.11=100kkal)
Whey (100kkal)
Ayam 200g (390kkal)
Sayur 100g (15kkal)
Kacang mete 30g (174kkal)
Cabe 2 (10kkal)
Kecap manis 2sdm (60kkal)
Bawang putih 2 (8kkal)
Bawang merah 2 (58kkal,@29)
Total 1228kkal

Mete 14g (581×0.14=81kkal)
Anggur 38g
Kalsium tiens (100kkal)


Sabtu 24 feb 2018
Pagi
Whey (100kkal)
Telor 1 (80kkal)

Siang
Telor goreng 3 (240kkal)
Tahu 230(179kkal)
Salada (15kkal)
Kucai 1 (15kkal)
Timun (12kkal)
Kuah tomat 3 (@22x3= 66kkal)
Bwg putih 2 (8kkal)
Bwg merah 2 (58kkal)
Apel 1 bulet besar (109kkal)

Sore
Whey (100kkal)
Pisang 155g (89kkalx1.55=116kkal)
Salak 90 (@78kkalx0.9=70kkal)
Roti gandum 2 (190kkal)
Skippy 1 sdm (210kkal)
Telor rebus 1 (80kkal)

Grand total Sabtu 24 Feb 2018: 1548kkal


Minggu 25 feb 2018
Pagi
Whey (100kkal)

Siang
Udang 85g (0.85x144kkal=122kkal)
Nasi merah 4sdm (110kkal)
Ikan 60.6g (@96kkalx6.06=59kkal)
Anggur 122g (1.22x69=84kkal)
Sayur (15kkal)
Salak 91g (@78x 0.91=71kkal)
Rumput laut 3 bks (75kal)
Kecap manis 1sdm cabe 2 (40kkal)
Timun (15kkal)
Saos tomat home made terdiri dari:
.bombay 1 (94kkal)
.Tomat 2 (44kkal)
.cabe 5 (25kkal)
.bwg putih 2 (8kkal)
.olive 1sdt (40kkal)

Jeruk120g (47kkal×1.2=56kkal)
Total: 958kkal

Snack
Roti gandum 1 (95kkal)

Malam
Udang 100 (144kkal)
Babi 150 g (271x1.5=407kkal)
Sayur ijo (15kkal)
Anggur 170g (1.7x69=117kkal)

Grand total Minggu 25 Feb 2018: 1736kkal

Senin 26 feb 2018
Pagi
Whey (100kkal)
Pisang 107g (89kkal×1.07=95kkal)

Siang
Nasi merah 100g(110kkal)
Soto ayam lamongan terdiri dari:
.telor 2 70g(160kkal)
.ayam 103g(195kkalx1.03=201kkal)
.tomat 84g (22kkal)
.toge 80g(@29kkal×0.8=23kkal)
.enoki 78g(@48kkal×0.78=37kkal)
.bawang putih 3(12kkal)
.bawang merah 3 (87kkal)
.jeruk limo 1(17kkal)

Sambel terdiri dari:
.cabe 8(40kkal)
.bawang putih 2 (8kkal)
.bawang merah 1 (29kkal)

Snack
Jeruk 113g (@47kkal×1.13=53kkal)
Total: 994kkal

Sore
Tomat 1(22kkal)

Ayam 100g(195kkal)
Jeruk nipis 1(17kkal)

Malam
Salak 92g (@78kkal)
Ayam 100g (195kkal
Tomat 1 (22kkal)
Whey (100kkal)
Anggur 100g (69kkal)

Grand total Senin 26 Feb 2018: 1692kkal

Catatan:
Mohon maaf utk sahabat muslim, jika bbrp ada menu non halal tercantum (bisa digantikan dg menu lain)