Waktu

pagi
07.00

Nam masakan

Snack

siang
12.30

nasi

Jus Markisa

snack

malam

Bahan
nasi putih
Daging Ayam
Telur
Susu Sapi
Margarin
Brokoli
Apel

capcay

100
100
100
100
100
100
100

Tepung Beras
Tepung Beras Ketan
Gula Pasir
Maizena
Gula Pasir

100
100
100
100
100
100
100

nasi putih
Tahu Jepang
udang
Wortel
Jamur
Jagung Muda
Markisa

100
100
100
100
100
100
100

santan
tepung ketan
gula
kacang merah

Nasi

Berat

nasi putih
Cumi
wortel

sawi putih
sawi hijau
bunga kol
kacang kapri

100
100
100
100

100
100
100
100
100
100
100

semangka

margarin
semangka

Bahan-bahan
Bahan:
500 gram daging dada ayam fillet, potong sesuai selera
1 siung bawang putih, haluskan
1 sdt garam
sdt merica bubuk
1 buah jeruk nipis, peras airnya
1 sdm kecap ikan
2 butir telur ayam, kocok lepas
100 gram tepung terigu
100 gram tepung kanji
Minyak goreng secukupnya
1 sdm wijen
Bahan Saus Lemon:
250 ml air
3 sdm perasan air jeruk lemon
1 ruas jari jahe, parut
2 sdm gula pasir
1 sdm madu
sdt garam
1 sdm tepung maizena

100
100

0.9
1.1

Berat

air

serat

natrium

75
45
40
10
0
20
50

0
0
0
0
0
0

180
298
154
61
720
34
58

3
18.2
12.4
3.2
0.6
2.82
0.3

0.3
25
10.8
3.5
81
0.37
0.4

39.8
0
0.7
4.3
0.4
6.64
14.9

0.2
0
0
0
0
2.6
0

0
0
0
0
0
0

30
30
2
5
8
0
0

0
0
0
0
0
0
0

353
361
394
341
394

7
7.4
0
0.3
0

0.5
0.8
0
0
0

80
78.4
94
85
94

0
0.4
0
0
0

75
110
100
30
30
30
50

0
0
0
0
0
0
0

180
80
91
36
21
35
144

3
10.9
21
1
3.8
2.2
3.5

0.3
4.7
0.2
0.6
0.6
0.1
1.2

39.8
0.8
0.1
7.9
0.9
7.4
29.8

0.2
0.1
0
1
0
0
11.4

10
30
8
30

0
0
0
0

122
361
394
144

2
7.4
0
10

10
0.8
0
1

7.6
78.4
94
24.7

0
0.4
0
3.5

0
0
0

75
100
25
30
25
30
40

0
0
0
0
0
0
0

180
75
36
0
28
25
98

3
16.1
1
1
2.3
2.4
6.7

0.3
0.7
0.6
0.1
0.3
0.2
0.4

39.8
0.1
7.9
1.7
4
4.9
17.7

0.2
0
1
0.8
0
0
0

0
0

0
0

0
28

0
0.5

0
0.2

0
6.9

0
0

kalium

jumlah air
0
0
0
0
0
0

Jumlah E P
0
135
0
134.1
0
61.6
0
6.1
0
0
0
6.80
29

serat

natrium

2.25
8.19
4.96
0.32
0
0.56
0.15

0.225
11.25
4.32
0.35
0
0.074
0.2

29.85
0
0.28
0.43
0
1.33
7.45

0.15
0
0
0
0
0.52
0

0
0
0
0
0
0
0

372.6
105.9
108.3
7.88
17.05
31.52
0
0
270.65
135
88
91
10.8
6.3
10.5
72

16.43
2.1
2.22
0
0.015
0
0
0
4.34
2.25
11.99
21
0.3
1.14
0.66
1.75

16.42
0.15
0.24
0
0
0
0
0
0.39
0.23
5.17
0.20
0.18
0.18
0.03
0.60

39.338
24
23.52
1.88
4.25
7.52
0
0
61.17
29.85
0.88
0.1
2.37
0.27
2.22
14.9

0.67
0.00
0.12
0.00
0.00
0.00
0.00
0.00
0.12
0.15
0.11
0
0.3
0
0
5.7

0
0
0
0
0
0
0
0
0.00
0
0
0
0
0
0
0

0.00

413.60

39.09

6.59

50.59

6.26

0.00

0
0
0
0

12.2
108.3
31.52
43.2

0.2
2.22
0
3

1
0.24
0
0.3

0.76
23.52
7.52
7.41

0
0.12
0
1.05

0
0
0
0

0
0
0
0
0
0
0

195.22
135
75
9
0
7
7.5
39.2

5.42
2.25
16.1
0.25
0.3
0.575
0.72
2.68

1.54
0.225
0.7
0.15
0.03
0.075
0.06
0.16

39.21
29.85
0.1
1.975
0.51
1
1.47
7.08

1.17
0.15
0
0.25
0.24
0
0
0

0
0
0
0
0
0
0
0

0
0
0

0
0
0.00

0
272.7
1524.77
1500

0
22.875
88.15
93.75

0
1.4
26.33
25.00

0
41.985
232.29
225

0
0.64
8.86
25

0
0
0.00
600

101.65

94.03

105.34

103.24

35.44

0.00

kalium
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0.00
0
0
0
0
0
0
0

0.00
0
0
0
0

0
0
0
0
0
0
0
0

0
0
0.00
1600
0.00