Waktu Makanan Bahan Makanan Berat (gr) Energi Protein Lemak Karbohidrat

Pagi Susu Susu UHT 200 146 8.2 3.4 9.4

Rot Rot 45 111.6 3.6 0.54 22.5
257.6 11.8 3.94 31.9

Siang Nasi Nasi 150 270 4.5 0.6 48.75

Sayur Asam Jagung 30 10.5 0.6 0.03 2.2
Labu Siam 30 9 0.1 0.03 2
Kc. Panjang 20 6.2 0.4 0.02 1
Kc.Tanah 30 163 7.6 12.5 4.9
Wortel 40 14.4 0.4 0.24 3.16
Telur goreng Telur 55 84.7 6.82 6 0.4
Minyak 5 50 0 5 0
607.8 20.42 24.42 62.41

Sore Nasi Nasi 100 180 3 0.4 32.5

Sayur Lodeh Labu Siam 30 9 0.1 0.03 2
Kacang Panjang. 20 6.2 0.4 0.02 1
Jagung 30 10.5 0.6 0.03 2.2
Wortel 40 14.4 0.4 0.24 3.16
Tempe 30 47.4 4.7 2.2 2
Santan 15 41.7 0.4 4.2 0.4
Ayam Goreng Ayam ( dada) 70 105.7 12.8 5.46 1.3
Minyak 10 100 0 10 0
701.1 22.4 22.58 44.56

Malam Nasi Nasi 150 270 4.5 0.6 48.75

Ayam Goreng Ayam (dada) 70 105.7 12.8 5.46 1.3
Minyak 10 100 0 10 0
475.7 17.3 16.06 50.05

Total Seluruhnya 2042.2 71.92 67 188.92

Waktu Makanan Bahan Makanan Berat Energi Protein Lemak Karbohidrat
Pagi Nasi Nasi 150 270 4.5 0.45 60
Tempe Tempe 50 79 8 3.25 4.2
Minyak 10 100 0 10 0
Sayur Asam Jagung 30 10.5 0.6 0.03 2.2
Labu Siam 30 9 0.1 0.03 2
Kc. Panjang 20 6.2 0.4 0.02 1
Kc.Tanah 30 163 7.6 12.5 4.9
Wortel 40 14.4 0.4 0.24 3.16
Kopi Kopi 20 68.2 2.36 0.02 14.6
Buah Potong Pisang 60 64.8 0.6 0.48 14.5
785.1 24.56 27.02 106.56

Siang Nasi Nasi 150 270 4.5 0.45 60

Semur daging Daging 70 191 12.2 15.4 0
Kecap 10 18 0.6 0.04 3.7
Minyak 10 100 0 10 0
Sayur Asam Jagung 30 10.5 0.6 0.03 2.2
Labu Siam 30 9 0.1 0.03 2
Kc. Panjang 20 6.2 0.4 0.02 1
Kc.Tanah 30 163 7.6 12.5 4.9
Wortel 40 14.4 0.4 0.24 3.16
Kopi Kopi 20 68.2 2.36 0.02 14.6
850.3 28.76 38.73 91.56

Sore Nasi 100 180 3 0.3 39.8

Opor Ayam Ayam (dada) 50 0.5 9.2 3.9 1
Santan 15 41.7 0.4 4.2 0.4
Sayur bening Daun Bayam 100 16 0.9 0.4 2.9
Jagung 50 16.8 0.96 0.04 3.5
Kopi Kopi 20 68.2 2.36 0.02 14.6
323.2 16.82 8.86 62.2

1958.6 70.14 74.61 260.32

Ca Fe Vit. A B1 C
37.5 0.8 0 0.1 0
34.5 0.9 0 0.04 0.8
0 0 1818 0 0
21 0.15 60 0 2.4
4.2 0.15 0 0 5.4
12 0.12 25 0.14 9.2
25.5 0.87 0 0.3 0
18 0.4 2850 0 7.2
35.8 0.04 0 0 0
12 0.12 22 0.03 5.4
200.5 3.55 4775 0.61 30.4

37.5 0.8 0 0.1 0

7 1.8 8.4 0 0
6.4 0.4 0 0 0
0 0 1818 0 0
21 0.15 60 0 2.4
4.2 0.15 0 0 5.4
12 0.12 25 0.14 9.2
25.5 0.87 0 0.3 0
18 0.4 2850 0 7.2
35.8 0.04 0 0 0
167.4 4.73 4761.4 0.54 24.2

25 0.4 0 0.05 0
4 0.5 7.5 0 1.35
1.35 0.2 0 0 0
166 3.5 2293 0.04 41
33.6 0.24 96 0 3.84
35.8 0.04 0 0 0
265.75 4.88 2396.5 0.09 46.19

633.65 13.16 11932.9 1.24 100.79

Waktu Makanan Bahan Makanan Berat Energi Protein Lemak
Pagi Nasi Nasi 50 90 1.5 0.15
Sup Telur puyuh Wortel 40 14.4 0.4 0.24
Telur Puyuh 20 23.2 2.1 1.4
Ceker 15 31.2 3.9 0.7
Pepes Tahu Tahu 50 32 3.6 1.6
Telur 27.5 38.5 3.1 2.7
Buah potong Pisang 60 64.8 0.6 0.48

Selingan Puding Mangga Susu 50 13.5 1.3 0.05

Buah Mangga 50 23 0.2 0.1
Gula 10 38.4 0 0
Sandwich Rot 20 51.2 1.9 0.5
Smoke Beef 15 16 3.3 0.3
Selada 10 1.8 0.1 0.02
Timun 10 1.6 0 0
Margarin 10 7.4 0.05 8.1
447 22.05 16.34

Siang Nasi Nasi 25 45 0.75 0.07

Sayur Kare Kentang 20 17 0.3 0
Wortel 40 14.4 0.4 0.24
Kol 20 5 0.4 0.04
Soun 10 35 1.1 0
Santan 15 41.7 0.4 4.2
Buncis 30 10.2 0.7 0.09
Udang goreng Tepung Udang 25 14 3 0.15
Minyak 5 50 0 5
Tepung terigu 20 69 2.6 0.3

Selingan Sereal Strawberry Susu kedelai 50 18.45 1.6 1.2

Cornflake 25 93 2.5 0.9
Rice Sereal 20 79.6 3 1.2
Strawberry 25 5.7 0.1 0.07
Yoghurt Strawberry 25 13 0.8 0.6
Madu 10 29.4 0.3 0
540.45 17.95 14.06

Malam Nasi Nasi 50 90 1.5 0.15

Semur Telur Telur 55 77 6.2 5.4
Minyak 5 50 0 5

Setupan sayuran Wortel 40 14.4 0.4 0.24

Brokoli 50 14.5 2 0.05
Minyak Zaitun 5 44.2 0 5
 290.1 10.1 15.84

1277.55 50.1 46.24

Karbohidrat Ca Fe Vit. A B1 C
20 12.5 0.2 0 0.05 0
3.16 18 0.4 2850 0 7.2
0.3 13 0.7 35 0 0
0 5.7 0.1 1.2 0 0.3
1.2 67 1 0 0.15 1
0.17 21.5 0.75 26 0 0
14.5 12 0.12 22 0.03 5.4

2.5 62 0.05 0 0 0
6 7.5 0.1 600 0.04 3
47 2.5 0.05 0 0 0
10.4 8 0.6 12.5 0.2 0.3
0 2.2 0.3 5 0.05 0.2
0.2 2.2 0.05 5.4 0 0.8
0.34 0.1 0 46.8 0 3.6
0.14 0.2 0 60.6 0 0
105.91 234.4 4.42 3664.5 0.52 21.8

10 6.1 0.1 0 0.02 0

3.9 4 0.28 0 0 3.6
3.16 18 0.4 2850 0 7.2
1 44 0.2 18 0 13.8
7.6 0.6 0.04 0 0 0
0.4 1.35 0.2 0 0 0
2.1 30.3 0.2 165 0.01 3.3
0.3 7.5 0.07 0 0.03 0
0 0 0 909 0 0
13 18.4 0.4 0 0 0

2.4 24 0.3 96 0.4 6

18.5 9.7 0.8 0 0.1 0
14 100 1.4 101 0.2 11.1
1 4.7 0.2 9 0 13
1 30 0.02 5 0 0
7.9 0.5 0.09 0 0 0.4
86.26 299.15 4.7 4153 0.76 58.4

20 12.5 0.2 0 0.05 0

0.35 43 1.5 52 0 0
0 0 0 909 0 0

3.16 18 0.4 2850 0 7.2

1.4 20 0.1 165 0.05 42.5
0 0 0 0 0 0
 24.91 93.5 2.2 3976 0.1 49.7

217.08
 Bubur
Sumsum Tepung ber 25 89.2 1.7 0.25 20 4.25 0.27 5.5
Santan 50 139 1.4 14 1.4 5.5 0.64 0
Madu 10 29.4 0.3 0 7.9 0.5 0.09 0

Bandrek suTelur 55 77 6.2 5.4 0.35 43 1.5 52

Susu 20 5.4 0.5 0.02 1 25.8 0.02 0
Gula Mera 50 176.5 0.65 0.1 43.3 93.5 1.35 0

Tempe
Burger Tempe 50 75 7 3.35 4.51 258 0.75 0
Daging aya 25 0.25 4.6 1.9 0.5 2 0.25 3.7

Tempe
Burger Tempe 75 7 3.35 4.51 258 0.75 0
Daging aya 25 0.25 4.6 1.9 0.5 2 0.25 3.7
 0 0
0.04 0
0 0.4

0 0
0 0
0.02 0

0.08 0
0 0.6

0.08 0
0 0.6
Waktu Makanan Bahan Makanan Berat Energi Protein Lemak
Pagi Nasi Nasi 75 135 2.25 0.22
Minyak 5 50 0 5
Telur 55 77 6.2 5.4
Scramble Egg Susu 10 2.7 0.2 0.01
Sup Oyong Oyong 50 47.1 0.5 0.2
Wortel 40 14.4 0.4 0.24
Kacang kedelai 15 57.1 6.05 2.5
Buah Jeruk 110 49.5 0.99 0.22

Selingan Pisang Raja 75 90 0.9 0.15

Setup Buah Jambu Biji 50 24.5 0.45 0.15
Salak 25 19.25 0.1 0
Gula Pasir 10 38.4 0 0
Rot Rot 25 51.2 1.9 0.5
Selai nanas 7 17.3 0.06 0.03

673.45 20 14.62

Siang Nasi Nasi 50 90 1.5 0.15

Sayur Asam Jagung 30 10.5 0.6 0.03

Labu Siam 30 9 0.1 0.03
Kc. Panjang 20 6.2 0.4 0.02
Nangka Muda 30 17 0.6 0.1
Wortel 40 14.4 0.4 0.24
Buah potong Semangka 180 50.4 0.9 0.36

Selingan Puding Mangga Susu 50 13.5 1.3 0.05

Buah Mangga 50 23 0.2 0.1
Gula 10 38.4 0 0
Pempek Adaan Ikan Tenggiri 100 75.9 19 1.9
Santan 15 41.7 0.4 4.2
Tepung Sagu 50 175.5 0.5 0.05
Telur 55 77 6.2 5.4
Minyak 10 100 0 10
742.5 32.1 22.63

Malam Nasi Nasi 75 135 2.25 0.22

Sate Tempe Pedas Tempe 50 75 7 3.35
Santan 15 41.7 0.4 4.2
Sayur bening bayam Daun Bayam 100 16 0.9 0.4
Jagung 50 17.5 1.1 0.05
Semur Tahu Tahu 50 32 2.6 1.6

Kecap 10 18 0.6 0.04

Minyak 5 50 0 5
385.2 14.85 14.86

1801.15 66.95 52.11

Karbohidrat Ca Fe Vit. A B1 C
30 18.7 0.3 0 0 0
0 0 0 909 0 0
0.35 43 1.5 52 0 0
0.5 12.3 0.01 0 0 0
1.45 14 0.14 152 0.04 13.8
3.16 18 0.4 2850 0 7.2
3.7 33.3 1.5 4.6 0.85 0
11 36.3 0.44 209 0.08 53.9

23.8 7.5 0.6 712.5 0.04 7.5

6.1 7 0.55 12.5 0.01 43.5
5.2 7 0.6 0 0.01 0.5
47 2.5 0.05 0 0 0
10.4 8 0.6 12.5 0.2 0.3
4.2 2.67 0.36 1.3 0 0.46

146.86

20 12.5 0.2 0 0.05 0

2.2 21 0.15 60 0 2.4

2 4.2 0.15 0 0 5.4
1 12 0.12 25 0.14 9.2
3.3 13.5 0.1 7.5 0 2.7
3.16 18 0.4 2850 0 7.2
12.4 12.6 0.36 1062 0.09 10.8

2.5 62 0.05 0 0 0
6 7.5 0.1 600 0.04 3
47 2.5 0.05 0 0 0
1.9 18 1.1 18 0.04 0
0.4 1.35 0.2 0 0 0
43.2 12 0.6 0 0 0
0.35 43 1.5 52 0 0
0 0 0 1818 0 0
145.41

30 18.7 0.3 0 0 0
 4.51 258 0.75 0 0.08 0
0.4 13.5 0.2 0 0 0
2.9 166 3.5 2293 0.04 41
3.7 3.5 0.25 100 0.04 4
1.2 67 1 0 0.06 1

3.7 6.4 0.4 0 0 0

0 0 0 909 0 0
46.41

338.68
Waktu Makanan Bahan Makanan Berat Energi Protein Lemak Karbohidrat
Pagi Nasi Nasi 100 180 3 0.3 39.8
Telur 150 231 18.6 16.2 1.05
Tamagoyaki Margarine 10 7.4 0.05 8.1 0.14
Wortel 40 14.4 0.4 0.24 3.16
Brokoli 50 14.5 2 0.05 1.4
Setupan Sayuran Minyak Zaitun 10 88.4 0 10 0
Susu Susu Kedelai 100 41 3.5 2.5 5
Gula 13 50.7 0 0 63.7

Selingan Mantau 50 120.5 4.25 0.3 25.2

Dada ayam 50 75.5 9.2 3.9 1
Mantau Kukus Isi Tepung Terigu 10 34.5 1.3 0.15 6.5
Ragout Ayam Wortel 40 14.4 0.4 0.24 3.16
Buah Potong Apel 100 58 0.3 0.4 14.9
930.3 43 42.38 165.01

Siang Nasi Nasi 150 270 4.5 0.45 60

Capcay Wortel 20 14.4 0.4 0.24 3.16
Jagung muda 30 10.5 0.6 0.03 2.2
Buncis 30 10.2 0.72 0.09 2.1
Bunga kol 30 8.7 0.4 0.06 2
Kapri 30 29.4 2 0.1 5.3
Minyak 10 100 0 10 0
Semur Daging Tahu 110 64 5.2 3.2 2.3
Daging 70 191 12.2 15.4 0
Kecap 10 18 0.6 0.04 3.7
Minyak 10 100 0 10 0

Selingan Bubur Palu Butung Pisang Raja 50 60 0.6 0.1 16

Santan 30 83.4 0.8 8.16 0.8
Tepung Beras 25 89.2 1.7 0.25 20
Sirup 60 128 0 0 33
Susu Susu 200 54 5.2 0.2 10
1230.8 34.92 48.32 160.56

Malam Nasi Nasi 150 270 4.5 0.45 60

Bobor Daun Kacang Daun Kc. Panjang 100 30 3.1 0.3 5.8
Panjang Santan 15 41.7 0.4 4.2 0.4
Kacang merah 50 85.5 5.5 1.1 14
Ayam suwir bumbu Dada ayam 100 1 18.4 7.8 2
kuning Minyak 10 100 0 10 0
Buah potong Semangka 180 50.4 0.9 0.36 12.4
Selingan Strawberry Smoothie Strawberry 50 10.4 0.2 0.14 2
Susu 100 27 2.6 0.1 5
 Yoghurt 25 13 0.8 0.6 1
Rot Rot 50 102.4 3.8 1 20.8
Selai nanas 22 52 0.2 0.1 12.6
783.4 40.4 26.15 136

2944.5 118.32 116.85 461.57

Ca Fe Vit. A B1 C
25 0.4 0 0.05 0
129 4.5 156 0 0
0.2 0 60.6 0 0
18 0.4 2850 0 7.2
20 0.1 165 0.05 42.5
0 0 0 0 0
50 0.7 200 0.08 2
3.5 0.06 0 0 0

20.5 1.5 12.5 0.2 0.8

4 0.5 7.5 0 1.35
9.2 0.2 0 0 0
18 0.4 2850 0 7.2
6 0.3 90 0.04 5
303.4 9.06 6391.6 0.42 66.05

37.5 0.8 0 0.1 0

18 0.4 2850 0 7.2
21 0.15 60 0 2.4
30.3 0.2 165 0.01 3.3
13.8 0.15 24 0.01 15
6.6 0.6 204 0.1 7.8
0 0 1818 0 0
134 2 0 0.12 1
7 1.8 8.4 0 0
6.4 0.4 0 0 0
0 0 1818 0 0

5 0.4 475 0.03 5

2.7 0.1 0 0 0
4.25 0.27 5.5 0 0
0 0 0 0 0
248 0.2 0 0 0
534.55 7.47 7427.9 0.37 41.7

37.5 0.8 0 0.1 0

200 3.7 5781 0.15 11
1.35 0.2 0 0 0
146.5 1.85 5 0 0
8 1 15 0 2.7
0 0 1818 0 0
12.6 0.36 1062 0.09 10.8
9.4 0.1 18 0 26
123 0.1 0 0 0
 30 0.02 5 0 0
16 1.2 25 0.4 0.6
8 1.1 4 0 1.4
592.35 10.43 8733 0.74 52.5