Hidangan protein

Waktu Bahan Berat (gr) kalori lemak (gr) KH (gr) Ca (mg)

Makanan (gr)
pagi 06:00 nasi tim nasi tim 40 46.8 0.9 0.1 10.3 1.2
telur
bumbu telur 55 85.3 6.9 5.8 0.6 27.5
kuning
tempe
tempe 35 79.6 7.6 3.1 6.8 37.2
bacem

gula merah 15 56.4 0 0 14.6 12.8

cah woyam wortel 30 5.7 0.3 0 1.2 11.1

bayam
40 14.8 1.5 0.1 2.9 84.4
merah
jus stroberi stroberi 60 34.8 0 0 9 0

susu full 30 19.8 1 1.2 1.4 34.5

cream
es krim
30 58.8 1 3 7.4 34.8
vanila
Total 402 19.2 13.3 54.2 243.5

bubur
kacang
kacang 60 69.6 4.6 0.3 12.5 14.4
hijau
9:00 hijau

gula merah 30 112.8 0 0 29.2 25.5

total 182.4 4.6 0.3 41.7 39.9

Siang 12:00 nasi tim nasi tim 40 46.8 0.9 0.1 10.3 1.2
tim lele ikan lele 45 37.8 6.7 1 0 4.1
telur 20 31 2.5 2.1 0.2 10
ayam
tempe
tempe 35 79.6 7.6 3.1 6.8 37.2
bacem
gula merah 15 56.4 0 0 14.6 12.8

sayur sawi sawi hijau 40 14.8 1.5 0.1 2.9 84.4

buah jeruk 55 25.9 0.1 0.1 6.5 22

gula pasir 30 116.1 0 0 30 0.3

total 408.4 19.3 6.5 71.3 172

15:00 pudding roti tawar 35 95.9 3.1 1 18.2 3.5

roti
telur 20 31 2.5 2.1 0.2 10
ayam
wortel 20 3.8 0.2 0 0.8 7.4
 keju 10 28 1 0.4 4.9 4.6
daging
bola2 sapi 30 80.7 7.5 5.4 0 1.2
daging cincang
total 239.4 14.3 8.9 24.1 26.7

malam 19:00 nasi tim nasi tim 40 46.8 0.9 0.1 10.3 1.2
tim udang udang 40 31.6 6.7 0.4 0 12.4
saus 30 9.6 0.4 0.2 2.1 2.4
tomat
tahu tahu
bacem
40 30.4 3.2 1.9 0.8 42
gula merah 35 131.6 0 0 34.1 29.8

sayur bayam
hijau hijau 50 18.5 1.9 0.1 0.1 105.5

jus pepaya 75 29.2 0.5 0.1 7.4 18

gula pasir 30 116.1 0 0 30 0.3

total 413.8 13.6 2.8 84.8 211.6

21:00 jus mangga 100 65 0.5 0.3 17 10

gula pasir 30 116.1 0 0 30 0.3

total 181.1 0.5 0.3 47 10.3

TOTAL 1 HARI 1827.1 71.5 32.1 323.1 704

kebutuhan 2292.5 61.5 63.7 366.8
persentase 79.69902 116.2602 50.39246 88.08615
Fe (mg) VA Vit. B1 Vit. C
mu : 420
0.1 0 0 0

0.7 104.5 0 0

0.9 0.4 0.1 0

0.3 5.5 0 0.1

0.3 235.5 0 0.9

1.2 207.6 0 13.2

0 0 0 0

0 16.5 0 0.3

0 33.3 0 0.3
3.5 603.3 0.1 14.8

1.5 1.2 0.1 0

0.6 0 0 0

2.1 1.2 0.1 0

0.1 0 0 0
0.1 5.4 0.1 0.4

0.2 38 0 0

0.9 0.4 0.1 0

0.3 0 0 0

1.2 207.6 0 13.2

0.1 4.4 0 29.1

0 0 0 0

2.9 255.8 0.2 42.7

0.2 0 0 0

0.2 38 0 0

0.2 157 0 0.6

0.1 1.5 0 0 telur ikan

0.5 0 0 0

1.2 196.5 0 0.6

0.1 0 0 0
1 20.4 0 0.8

0.2 39.3 0 8.7

2.2 0 0 0
0.7 0 0 0

1.5 259.5 0 16.5

0.1 101.3 0 46.5

0 0 0 0

5.8 420.5 0 72.5

0.1 10 0.1 43

0 0 0 0

0.1 10 0.1 43

15.6 1487.3 0.5 173.6

 Hidangan protein
Waktu Bahan Berat (gr) kalori lemak (gr) KH (gr) Ca (mg) Fe (mg)
Makanan (gr)
6:00 Nasi tim nasi tim 50 58.6 1.1 0.1 12.9 1.5 0.1

perkedel ikan tuna 25 27.7 6 0.3 0 4.3 0.2

ikan tuna
telur 25 38.8 3.2 2.7 0.3 12.5 0.3
kentang 35 32.5 0.7 0 7.6 1.8 0.1
sate tempe 40 79.6 7.6 3.1 6.8 37.2 0.9
tempe
kecap 10 6 1 0 0.6 2 0.2
sayur bayam
20 7.4 0.7 0 1.5 42.2 0.6
bayam merah
wortel 20 3.8 0.2 0 0.8 7.4 0.2
buah melon 60 28.3 0.1 0.1 7.3 1.8 0.1

gula pasir 30 116.1 0 0 30 0.3 0

total 398.8 20.6 6.3 67.8 111 2.7

puding
9:00 agar-agar 7 0 0 0 0 0 0
buah
melon 110 51.8 0.2 0.1 13.3 3.3 0.1

gula pasir 30 116.1 0 0 30 0.3 0

susu full
70 46.2 2.2 2.7 3.4 80.5 0.1
cream
total 214.1 2.4 2.8 46.7 84.1 0.2

12:00 Nasi tim nasi tim 50 58.6 1.1 0.1 12.9 1.5 0.1
daging
perkedel sapi 30 80.7 7.5 5.4 0 1.2 0.5
daging cincang
telur 25 38.8 3.2 2.7 0.3 12.5 0.3
tim tahu tahu 40 30.4 3.2 1.9 0.8 42 2.2
telur 20 31 2.5 2.1 0.2 10 0.2
ayam
Sayur Bayam
bening
bayam
20 7.4 0.7 0 1.5 42.2 0.6
pisang pisang 50 46 0.5 0.3 11.7 3 0.2
buah jeruk 55 25.9 0.1 0.1 6.5 22 0.1

gula pasir 30 116.1 0 0 30 0.3 0

total 434.9 18.8 12.6 63.9 134.7 4.2

15:00 jus jambu biji 100 50.9 0.8 0.6 11.9 20 0.3
 susu full
70 46.2 2.2 2.7 3.4 80.5 0.1
cream
es krim 50 98 1.6 4.9 12.4 58 0.1
gula pasir 30 116.1 0 0 30 0.3 0

total 311.2 4.6 8.2 57.7 158.8 0.5

19:00 Nasi tim nasi tim 50 58.6 1.1 0.1 12.9 1.5 0.1

sup ayam
bayam ayam 30 85.5 8.1 5.7 0 3.9 0.4
bayam 20 7.4 0.7 0 1.5 42.2 0.6
wortel 20 3.8 0.2 0 0.8 7.4 0.2
steam
tempe tempe 35 69.7 6.7 2.7 5.9 32.5 0.8
saus 30 9.6 0.4 0.2 2.1 2.4 0.2
tomat
telur 20 31 2.5 2.1 0.2 10 0.2
ayam
jus pepaya 50 19.5 0.3 0.1 4.9 12 0.1
gula pasir 30 116.1 0 0 30 0.3 0

susu full
70 46.2 2.2 2.7 3.4 80.5 0.1
cream
total 447.4 22.2 13.6 61.7 192.7 2.7

total 1 hari 1806.4 68.6 43.5 297.8 681.3 10.3

kebutuhan 2246.4 75 49.92 374.58
persentase 80.41311 91.46667 87.13942 79.50238
 VA Vit. B1 Vit. C
mu : 400
0 0 0 s :230

4 0.1 0

47.5 0 0
0 0 4.6

0.4 0.1 0

0 0 0

103.8 0 6.6

157 0 0.6
48.6 0 6.6

0 0 0

361.3 0.2 18.4

0 0 0

89.1 0 12.1

0 0 0

38.5 0 0.7

127.6 0 12.8

0 0 0 s :230

0 0 0

47.5 0 0
0 0 0
38 0 0

103.8 0 6.6
4 0 4.5
4.4 0 29.1

0 0 0

197.7 0 40.2

79 0.1 184
38.5 0 0.7

55.5 0 0.5
0 0 0

173 0.1 185.2

0 0 0

11.7 0 0
103.8 0 6.6
157 0 0.6

0.3 0 0
39.3 0 8.7

38 0 0

67.5 0 31
0 0 0

38.5 0 0.7

456.1 0 47.6

1315.7 0.3 304.2

 protein
Waktu Hidangan Makanan Bahan Berat (gr) kalori lemak (gr)
(gr)
pagi 06:00 susu kedelai kacang kedelai 35 145.2 12.8 7
gula 15 58 0 0
stroberi 10 5.8 0 0
total 209 12.8 7

bubur beras tep.beras 25 90.2 1.7 0.2

keju 10 28 1 0.4
sayur bayam bayam merah 30 11.1 1.1 0.1
9:00 wortel 30 5.7 0.3 0
tim tahu hati ayam 20 31.4 4.9 1.1
tahu 40 30.4 3.2 1.9
sari buah semangka 70 22.4 0.4 0.3
gula 15 58 0 0
total 277.2 12.6 4

bubur beras tep.beras 25 90.2 1.7 0.2

sari bayam hijau 10 2.1 0.1 0
santan 5 3.5 0 0.3
steam udang wortel udang 30 23.7 5 0.3
12:00 telur puyuh 20 37 2.6 2.8
wortel 30 5.7 0.3 0
tim tempe tempe 40 79.6 7.6 3.1
brokoli 30 7.5 0.4 0.1
sari buah melon 70 33 0.1 0.1
total 282.3 17.8 6.9

15:00 susu kedelai kacang kedelai 35 145.2 12.8 7

gula 15 58 0 0
mangga 50 32.5 0.3 0.2
total 235.7 13.1 7.2

19:00 bubur beras tep.beras 25 90.2 1.7 0.2

ayam teriyaki saring ayam 30 85.5 8.1 5.7
kecap manis 5 3 0.5 0
kecap asin 5 1.9 0 0
bawang bombay 10 2.1 0.1 0.1
tim tahu isi telur ikan tahu 40 30.4 3.2 1.9
telur ikan 20 32.6 4 1.7
sayur oyong oyong 30 6 0.3 0.1
sari jeruk jeruk 50 23.5 0.4 0.1
total 275.2 18.3 9.8

21:00 sari buah gula 15 58 0 0

jambu biji 50 25.5 0.4 0.3
 83.5 0.4 0.3

total 1 hari 1362.9 75 35.2

kebutuhan
KH (gr) Ca (mg) Fe (mg) VA Vit. B1 Vit. C mu : 386

10.6 97.3 5.5 1 0.1 1 s : 200

15 0.2 0 0 0 0
1.5 0 0 0 0 0
27.1 97.5 5.5 1 0.1 1

19.9 2 0.2 0 0 0
4.9 4.6 0.1 1.5 0 0 telur ikan
2.2 63.3 0.9 155.7 0 9.9
1.2 11.1 0.3 235.5 0 0.9
0.2 2.8 1.7 2265 0.1 4.6
0.8 42 2.2 0 0 0
5 5.6 0.1 25.9 0.1 7
15 0.2 0 0 0 0
49.2 131.6 5.5 2683.6 0.2 22.4

19.9 2 0.2 0 0 0
0.5 0.5 0.1 8.7 0 1.9
0.2 0.2 0 0 0 0.1
0 9.3 0.8 15.3 0 0.6
0.3 12.8 0.8 108 0 0
1.2 11.1 0.3 235.5 0 0.9
6.8 37.2 0.9 0.4 0.1 0
1.6 14.1 0.2 3.9 0 9.6
8.5 2.1 0.1 56.7 0 7.7
39 89.3 3.4 428.5 0.1 20.8

10.6 97.3 5.5 1 0.1 1 s : 200

15 0.2 0 0 0 0
8.5 5 0.1 5 0 21.5
34.1 102.5 5.6 6 0.1 22.5

19.9 2 0.2 0 0 0
0 3.9 0.4 11.7 0 0
0.3 1 0.1 0 0 0
0.5 0 0 0 0 0
0.5 2 0.1 9.6 0 0.7
0.8 42 2.2 0 0 0
0.2 12.4 0.5 59.4 0 0
1.3 8.1 0.1 8.7 0 1.8
5.9 20 0.1 4 0 26.5
29.4 91.4 3.7 93.4 0 29

15 0.2 0 0 0 0
5.9 10 0.2 39.5 0 92
 20.9 10.2 0.2 39.5 0 92

199.7 522.5 23.9 3252 0.5 187.7