WAKTU

pagi

MAKANAN
nasi tim
pepes bandeng presto
tempe panggang
lalapan

BAHAN
nasi tim
nasi beras merah
bandeng presto
tempe
margarin
labu siam
wortel

BERAT
100
100
40
25
2.5
30
30

KALORI
100 100
110 110
215
86
150 37.5
700 17.5
25 7.5
30
9
368

2
2
15
14
0.4
0.5
1

PROTEIN
2
2
6
3.5
0.01
0.15
0.3
13.96

0.4
0.3
4.8
8
81
0.1
0.6

LEMAK
0.4
0.3
1.92
2
2.025
0.03
0.18
6.855

snack

pisang bakar

pisang ambon
margarin

90
2.5

80
72
700 17.5
89.5

1
0.4

0.9
0.01
0.91

0.8
81

0.72
2.025
2.745

siang

nasi tim

nasi tim
nasi beras merah
ayam tanpa kulit
margarin
tempe
margarin
wortel
buncis muda
minyak zaitun
labu siam
pepaya

150
100
40
2.5
50
2.5
50
50
2.5
30
190

100
110
125
700
150
700
30
25
884
25
38

150
110
50
17.5
75
17.5
15
12.5
22.1
7.5
72.2
549

2
2
17
0.4
14
0.4
1
0.5
0
0.5
0.5

3
2
6.8
0.01
7
0.01
0.5
0.25
0
0.15
0.95
20.67

0.4
0.3
15
81
8
81
0.6
0.3
100
0.1
0

0.6
0.3
6
2.025
4
2.025
0.3
0.15
2.5
0.03
0
17.93

kentang
margarin
wortel
apel
jeruk manis

100
2.5
25
85
110

60
60
700 17.5
30 7.5
40
34
40
44
163

1.8
0.4
1
0.3
0.9

1.8
0.01
0.25
0.255
0.99
3.305

0.2
81
0.6
0.4
0.2

0.2
2.025
0.15
0.34
0.22
2.935

nasi tim
nasi beras merah
teri basah
tomat merah
tahu
minyak zaitun
bayam
wortel
minyak zaitun
apel

150
50
20
50
110
2.5
30
70
2.5
85

100 150
110
55
70
14
0
0
68 74.8
884 22.1
40
12
30
21
884 22.1
40
34
405

2
2
8
1
7
0
8
1
0
0.3

3
1
1.6
0.5
7.7
0
2.4
0.7
0
0.255
17.16

0.4
0.3
1.4
0.5
4.7
100
11
0.6
100
0.4

0.6
0.15
0.28
0.25
5.17
2.5
3.3
0.42
2.5
0.34
15.51

ayam panggang
sate tempe pentul
tumis sayuran

lalap labu siam

buah

selingan kroket kentang panggang

apel siram jeruk

malam

nasi tim
pepes teri tomat
tumis tahu
bening bayam

buah

1574

56

45.975

KH
26
39.8
11.3
13.5
0.4
6.7
7.9

Ca
26
3
3
39.8
6
6
4.52 1422 568.8
3.38 155 38.75
0.01 20
0.5
2.01 14
4.2
2.37 45 13.5
78.1
634.8
20
20

Fe
0.4
0.8
1.9
4
0
0.5
1

vit. A
vit. C
0.4
0
0
0
0
0.8
0
0
0
0
0.76
6
2.4 69.1 27.64
1
0
0
0
0
0 182
4.545
0
0
0.15
20
6
18
5.4
0.3 7125 178.13
18
5.4
3.41
191.07
38.44
54.9
4.545
59.445

K
0
0
0
0
0
0
21
21

9
10

8.1
0.25
8.35

72.9 65.61
0
0
65.61

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
18
9
70
35
11
5.5
8
4
0
0
0
0
18
5.4
0
0
78 148.2
4
7.6
168.1
46.6
c
21
21
0
0
0
0
0
18
4.5
3 0.008
5 4.25
5 0.013
49 53.9 87.2 38.37
83.65
38.39

0
0
0
0
0
0
0
0
0
0
0
0
245 122.5
250 125
0
0
0
0
221 419.9
667.4

9
0

8.1
0
8.1

0
0
0
0
0
0
245

0
0
0
0
0
0
73.5
73.5

24.3
0.4

21.9
0.01
21.9

18
0.5
18.5

0.2
0

0.18
0
0.18

26
39.8
0
0.4
13.5
0.4
7.9
7.2
0
6.7
12.2

39
3
4.5
39.8
6
6
0 14
5.6
0.01 20
0.5
6.75 155 77.5
0.01 20
0.5
3.95 45 22.5
3.6 101 50.5
0
0
0
2.01 14
4.2
23.2 23 43.7
118
215.5

0.4
0.8
1.5
0
4
0
1
0.7
0
0.5
1.7

0.6
0
0
0.8
0
0
0.6 816
27.2
0 182
4.545
2
0
0
0 182
4.545
0.5 7125 296.88
0.35
0
0
0
0
0
0.15
20
6
3.23 365 57.792
8.23
396.96

13.5
0.4
7.9
14.9
11.2

13.5
0.01
1.98
12.7
12.3
40.5

0.7
0.7
0
0
0
0 182
4.545
1
0.25 7125 148.44
0.3 0.255
0
0
0.4
0.44 190 17.417
1.645
170.4

26
39.8
4.1
4.7
0.8
0
27.6
7.9
0
14.9

39
3
4.5
0.4
0.6
0
0
0
0
0
0
0
0
19.9
6
3
0.8
0.4
0
0
0
0
0
0
0
0
0.82 972 194.4
3.9
0.78
13
2.6
0
0
0
0
80 1.28
2.35
8
4
0.6
0.3
0
0
34
17
34 0.17 86.6 0.433
0.88 223 245.3
3.4
3.74
0
0
0
0 82.7 61.86 87.6 6.745
0
0
0
0
0
0
0
0
0
0
0
0
0
8.28 552 165.5 0.52 0.156 2084 52.091 2.47 0.741 2.47 0.059 34.06 0.817
5.53 45 31.5
1
0.7 7125 415.63
18 12.6
3 0.021 92.3 0.646
0
0
0
0
0
0
0
0
0
0
0
0
0
12.7
6
5.1
0.3 0.255
0
0
5 4.25
5 0.013 72.9 0.186
89.4
653.3
6.931
470.32
34.59
62.12
10.11

63
63
20
0.5
45 11.25
6
5.1
33 36.3
116.2

61
182

Na
0
0
0
0
0
0
70

0
74.3 0.007
92.3 0.231
72.9 0.186
0
0.424

348

1638

20.4

1288.2

332.9

176.5

817

WAKTU MAKANAN
pagi
nasi tim

BAHAN
nasi tim
nasi beras merah
telur
tomat merah
minyak zaitun
tempe
margarin
labu siam

BERAT
100
100
55
50
2.5
25
2.5
50

100
110
140
0
884
150
700
25

buah siram jeruk

jambu biji putih

mangga manalagi
jeruk manis

50
50
110

45
52
40

22.5
26
44
92.5

0.9
1
1

nasi tim

nasi tim
nasi beras merah
ikan kakap
telur
tapioka
tempe
kangkung
tomat merah
minyak zaitun
labu siam
wortel
semangka
mangga manalagi

150
100
40
10
5
50
75
25
2.5
30
30
90
50

100
110
125
140
250
150
25
0
884
25
30
30
52

150
110
50
14
12.5
75
18.75
0
22.1
7.5
9
27
26
521.85

2
2
18
11
0.5
14
0.5
1
0
0.5
1
0.4
1

50
50
25

40
40
250

20
20
62.5
102.5

0.5
0.9
3

100
100
40
2
50
10
2
70
30
2
50

100
110
132
700
150
140
700
30
25
884
25

100
110
52.8
14
75
14
14
21
7.5
17.68
12.5

2
2
17
0.6
14
11
0.4
1
0.5
0
0.5

telur siram tomat

sate tempe
lalap labu siam

snack

siang
semur bola-bola ikan

tempe pesmol
tumis kangkung

lalap sayuran
buah potong

hunkwe pepaya

pepaya
jeruk manis
hunkwe

NASI TIM

nasi tim
nasi beras merah
ikan patin
margarin
tempe
telur
margarin
wortel
buncis muda
minyak zaitun
labu siam

snack

malam
ikan panggang bb kuning
perkedel tempe

soup

lalapan

KALORI
100
110
77
0
22.1
37.5
17.5
12.5
376.6

2
2
11
1
0
14
0.4
0.5

PROTEIN
2 0.4
2 0.3
6.05 10.8
0.5 0.5
0 100
3.5
8
0.01
81
0.25 0.1
14.31
0.45
0.5
1.1
2.05

0.3
0.1
0.2

3 0.4
2 0.3
7.2 0.7
1.1 10.8
0.025 0.5
7 8.8
0.375 0.7
0.25 0.5
0 100
0.15 0.1
0.3 0.6
0.36 0.2
0.5 0.1
22.26
0.25
0.45
0.75
1.45

0
0.2
1

2 0.4
2 0.3
6.8 6.6
0.012
81
7 8.8
1.1 10.8
0.008
81
0.7 0.6
0.15 0.3
0 100
0.25 0.1

buah

apel

85

40

34
472.48
1565.9

0.3

0.255
20.275
60.345

0.4

LEMAK
0.4
0.3
5.94
0.25
2.5
2
2.025
0.05
13.465

KH
26
26
39.8
39.8
0.7 0.385
4.7
2.35
0
0
13.5 3.375
0.4
0.01
6.7
3.35
75.27

Ca
3
3
6
6
86 47.3
8
4
0
0
155 38.75
20
0.5
14
7
106.6

0.15
0.05
0.22
0.42

12.2
6.1
32.1 16.05
11.2 12.32
34.47

0.6
0.3
0.28
1.08
0.025
4.4
0.525
0.125
2.5
0.03
0.18
0.18
0.05
10.275

26
39
39.8
39.8
0
0
0.7
0.07
88.2
4.41
13.5
6.75
3.9 2.925
4.7 1.175
0
0
6.7
2.01
7.9
2.37
6.9
6.21
32.1 16.05
120.8

0
0.1
0.25
0.35

12.2
6.1
11.2
5.6
83.5 20.88
32.58

23
33
50

11.5
16.5
12.5
40.5

1.7
0.4
1

0.85
0.2
0.25
1.3

0.02
0.04
0
0.06

78
49
0

39
24.5
0
63.5

0.4
0.3
2.64
1.62
4.4
1.08
1.62
0.42
0.09
2
0.05

26
26
39.8
39.8
1.1
0.44
0.4 0.008
13.5
6.75
0.7
0.07
0.4 0.008
7.9
5.53
7.2
2.16
0
0
6.7
3.35

3
6
31
20
155
86
20
45
101
0
14

3
6
12.4
0.4
77.5
8.6
0.4
31.5
30.3
0
7

0.4
0.8
1.6
0
4
3
0
1
0.7
0
0.5

0.4
0
0
0
0
0.8
0
0 0.06
0.06
0.64
0
0 0.2
0.08
0 181.8 3.636
0
0
2
0
0 0.19 0.095
0.3 18.3 1.83 0.12 0.012
0 181.8 3.636
0
0
0.7 7125 415.6 0.04 0.028
0.21
0
0 0.05 0.015
0
0
0 1.05 0.021
0.25
20
10 0.02
0.01

0
0
0
0
0
0
0
18
11
0
18

0
0
0
0
0
0
0
12.6
3.3
0
9

14
20
33

7
10
36.3
53.3

3
4.5
6
6
20
8
86
8.6
84
4.2
155 77.5
67 50.25
8
2
0
0
14
4.2
45 13.5
7
6.3
20
10
195.1

Fe
0.4
0.8
3
0.6
0
4
0
0.5

1.1
1
0.4

vit. A
0.4
0
0
0.8
0
0
1.65 18.3 10.07
0.3
0
0
0
0
0
1
0
0
0 181.8 4.545
0.25
20
10
4.4
24.61

vit. B1
0
0
0.06
0.06
0.12 0.066
0.06
0.03
1.05 0.026
0.19 0.048
0
0
0.02
0.01
0.24

0.55
0.5
0.44
1.49

25 12.5 0.02
0.01
4
2 0.07 0.035
190 17.42 0.08 0.088
31.92
0.133

0.4
0.6
0.8
0.8
1
0.4
3
0.3
1 0.05
4
2
2.3 1.725
0.6 0.15
0
0
0.5 0.15
1
0.3
0.2 0.18
1
0.5
7.155

0
0
0
0
0
0 0.06
0.06
9.1 3.64 0.05
0.02
18.3 1.83 0.12 0.012
0
0 0.04 0.002
0
0 0.19 0.095
460 28.75 0.07 0.053
0
0 0.06 0.015
0
0 1.05 0.026
20
6 0.02 0.006
7125 178.1 0.04 0.012
590 44.25 0.05 0.045
4
2 0.07 0.035
264.6
0.381
30
190
0

15 0.04
95 0.08
0
0
110

vit. C
0
0
0
34
0
0
0
18

0
0
0
17
0
0
0
9
26

87
61
49

43.5
30.5
53.9
127.9

0
0
0
0
0
0
0
0
0
0
0
0
17 12.75
34
8.5
0
0
18
5.4
18
5.4
6
5.4
61 30.5
67.95

SERAT
0
0
0.3 0.33
0
0
1.5 0.75
0
0
1.5 0.375
0
0
0
0
1.455
5
12
0

2.5
6
0
8.5

0
0
0.3 0.33
0
0
0
0
0
0
1.5 0.75
2
1.5
1.5 0.375
0
0
0
0
1.2 0.36
0
0
12
6
9.315
0
0
0

0
0
0
0

0
0
0.3 0.33
0
0
0
0
1.5 0.75
0
0
0
0
1.2 0.84
2
0.6
0
0
1 0.125

0.34
14.96

14.9 12.67
96.78

39.47

359.9

5.1
182.2

0.3 0.255
5.555

577.6

19.9

0 0.04 0.034
434.7
0.355
865.8

1.169

4.25
29.15
314.5

0.85
3.495
22.77