RENCANA MENU SEHARI

Nama Masha BB 65 kg
Jenis Kelamin P TB 165 cm
Umur 21 th
Energi Protein (g) Lemak HA Fosfor Fe Vit. B1 Vit. C Natrium Kalium Coles Serat AIR
Waktu Menu Bahan Makanan Berat Ca (mg) Vit. A (SI)
(Kcal) Hewani Nabati (g) (g) (mg) (mg) (mg) (mg) (mg) (mg) (mg) (mg) (ml)
20.00 (sebelum bertanding) Nasi Beras giling masak nasi 250 445.0 0.0 5.3 0.3 101.5 12.5 55.0 1.3 0.0 0.1 0.0 0.0 0.0 0.0 2.5 142.5
Telur rebus Telur ayam 50 81.0 6.4 0.0 5.8 0.4 27.0 90.0 1.4 450.0 0.1 0.0 79.0 89.0 275.0 0.0 37.0
Bacem Tempe Tempe kedele murni 50 74.5 0.0 9.2 2.0 6.4 64.5 77.0 5.0 25.0 0.1 0.0 0.0 0.0 0.0 3.5 32.0
Kecap 10 4.6 0.0 0.6 0.1 0.9 12.3 9.6 0.6 0.0 0.0 0.0 400.0 50.0 0.0 0.0 6.3
Minyak kelapa sawit 5 45.1 0.0 0.0 5.0 0.0 0.0 0.0 0.0 3000.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Tumis sayuran Wortel 20 8.4 0.0 0.2 0.1 1.9 7.8 7.4 0.2 2400.0 0.0 1.2 14.0 49.0 0.0 1.0 17.6
Kol merah/putih 20 4.8 0.0 0.3 0.0 1.1 9.2 6.2 0.1 16.0 0.0 10.0 2.0 47.6 0.0 0.9 18.5
Kol kembang 20 5.0 0.0 0.5 0.0 1.0 4.4 14.4 0.2 18.0 0.0 13.8 6.0 69.8 0.0 1.3 18.3
Sawi 20 4.4 0.0 0.5 0.1 0.8 44.0 7.6 0.6 1292.0 0.0 20.4 2.3 73.5 0.0 0.8 18.4
Jagung muda dengan tongkol 20 6.6 0.0 0.4 0.0 1.5 1.4 20.0 0.1 40.0 0.0 1.6 0.0 0.0 0.0 0.8 17.9
Udang segar 20 18.2 4.2 0.0 0.0 0.0 27.2 34.0 1.6 12.0 0.0 0.0 37.0 66.6 25.0 0.0 15.0
Telur ayam 25 40.5 3.2 0.0 2.9 0.2 13.5 45.0 0.7 225.0 0.0 0.0 39.5 44.5 137.5 0.0 18.5
Minyak kelapa sawit 5 45.1 0.0 0.0 5.0 0.0 0.0 0.0 0.0 3000.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Pisang Pisang Susu 100 92.0 0.0 1.0 0.5 23.4 6.0 20.0 0.3 8.0 24.0 0.1 9.0 1.0 396.0 0.0 2.4
20.30 (Menjelang tidur) Jus Alpukat 200 122.0 6.4 0.0 7.0 8.6 286.0 120.0 3.4 260.0 0.1 2.0 0.0 0.0 0.0 0.0 176.6
05.00 Roti bakar Roti putih 80 198.4 0.0 6.4 1.0 40.0 8.0 76.0 1.2 0.0 0.1 0.0 424.0 72.8 0.0 0.8 32.0
06.00 Pisang Pisang ambon 200 198.0 0.0 2.4 0.4 51.6 16.0 56.0 1.0 292.0 0.2 6.0 36.0 868.0 0.0 6.0 144.0
07.00 Jus Apel 100 58.0 0.0 0.3 0.4 14.9 6.0 10.0 10.3 90.0 0.0 5.0 2.0 130.0 0.0 0.7 84.1
Air putih 200 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 200.0
Gula pasir 10 36.4 0.0 0.0 0.0 9.4 0.5 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.5
08.00-10.00 Bertanding
10.30 Air putih Air putih 400 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 400.0
11.00 Jus Belimbing Belimbing 200 72.0 0.0 0.8 0.8 17.6 8.0 24.0 2.2 340.0 0.1 70.0 8.0 260.0 0.0 18.0 180.0
Air putih 200 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 200.0
Gula pasir 10 36.4 0.0 0.0 0.0 9.4 0.5 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.5
12.00 Jus tomat Tomat masak 200 40.0 0.0 2.0 0.6 8.4 10.0 54.0 1.0 3000.0 0.1 80.0 8.0 470.0 0.0 15.0 188.0
Air putih 200 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 200.0
Gula pasir 10 36.4 0.0 0.0 0.0 9.4 0.5 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.5
Roti + telur ceplok air Roti putih 80 198.4 0.0 6.4 1.0 40.0 8.0 76.0 1.2 0.0 0.1 0.0 424.0 72.8 0.0 0.8 32.0
Telur ayam 100 162.0 12.8 0.0 11.5 0.7 54.0 180.0 2.7 900.0 0.1 0.0 158.0 178.0 550.0 0.0 74.0
14.00 Nasi Beras giling masak nasi 300 534.0 0.0 6.3 0.3 121.8 15.0 66.0 1.5 0.0 0.1 0.0 0.0 0.0 0.0 3.0 171.0
Ayam kukus Ayam 50 151.0 9.1 0.0 12.5 0.0 7.0 100.0 0.8 405.0 0.0 0.0 50.0 175.0 30.0 0.0 28.0
Tempe bacem Tempe kedele murni 50 74.5 0.0 9.2 2.0 6.4 64.5 77.0 5.0 25.0 0.1 0.0 0.0 0.0 0.0 3.5 32.0
Gula merah tebu yang belum dimurnikan 10 35.6 0.0 0.0 0.1 9.1 5.1 4.4 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.7
Sup Wortel 50 21.0 0.0 0.6 0.2 4.7 19.5 18.5 0.4 6000.0 0.0 3.0 35.0 122.5 0.0 2.5 44.1
Buncis 50 17.5 0.0 1.2 0.1 3.9 32.5 22.0 0.6 315.0 0.0 9.5 17.6 38.9 0.0 4.8 44.5
Semangka Semangka 100 28.0 0.0 0.5 0.2 6.9 7.0 12.0 0.2 590.0 0.1 6.0 4.0 60.7 0.0 1.0 92.1
16.00 Biskuit Biskuit 60 274.8 0.0 4.1 8.6 45.1 37.2 52.2 1.6 0.0 0.1 0.0 300.0 120.0 0.0 1.2 1.3
Jus jeruk Jeruk manis 100 45.0 0.0 0.9 0.2 11.2 33.0 23.0 0.4 190.0 0.1 19.0 2.0 162.0 0.0 0.3 87.2
Air putih 200 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 200.0
Gula pasir 10 36.4 0.0 0.0 0.0 9.4 0.5 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.5
18.00 Nasi Beras giling masak nasi 300 534.0 0.0 6.3 0.3 121.8 15.0 66.0 1.5 0.0 0.1 0.0 0.0 0.0 0.0 3.0 171.0
Rolade daging Daging sapi 100 207.0 18.0 0.0 14.0 0.0 11.0 170.0 2.8 30.0 0.1 0.0 93.0 489.0 70.0 0.0 66.0
Telur ayam 50 81.0 6.4 0.0 5.8 0.4 27.0 90.0 1.4 450.0 0.1 0.0 79.0 89.0 275.0 0.0 37.0
Oseng tahu Tahu 100 68.0 0.0 7.8 4.6 1.6 124.0 63.0 0.8 0.0 0.1 0.0 12.0 151.0 0.0 0.5 84.8
Kecap 10 4.6 0.0 0.6 0.1 0.9 12.3 9.6 0.6 0.0 0.0 0.0 400.0 50.0 0.0 0.0 6.3
Minyak kelapa sawit 3 27.1 0.0 0.0 3.0 0.0 0.0 0.0 0.0 1800.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sayur bening bayam Bayam 100 36.0 0.0 3.5 0.5 6.5 267.0 67.0 3.9 6090.0 0.1 80.0 4.0 416.0 0.0 3.5 86.9
Jagung kuning pipil baru 50 153.5 0.0 4.0 1.7 31.8 4.5 74.0 1.1 220.0 0.2 0.0 0.0 0.0 0.0 0.0 12.0
Melon Melon 100 8.6 0.6 0.0 0.4 7.2 8.0 9.0 0.2 37.0 0.1 10.0 2.0 116.0 0.0 0.5 0.0
Total Asupan 4370.8 148.2 98.9 737.3 1317.4 1906.3 58.0 31520.0 26.0 337.6 2647.6 4532.8 1758.5 75.8 3422.2