MENU MRSM LAMPIRAN 1

SPESIFIKASI PERKHIDMATAN MEMBEKAL, MENYEDIA DAN

MENGHIDANG MAKANAN BERMASAK ISLAM DI
MAKTAB RENDAH SAINS MARA (MRSM)
MENU MRSM LAMPIRAN 1

ROTI CANAI (80g / 280kcal)

SARAPAN
TEH O (200ml / 20kcal)
KISMIS
PAGI
KUAH DAL (40g / 30kcal) Teh (1g)
(10g / 35kcal)
Kentang (30g) Gula (1sdt / 5g)
Kacang dal (10g)
SUSU PENUH KRIM UHT
MINUM

KARIPAP BERINTI AYAM

PAGI

(1 kotak)
(2 biji x 40g / 260kcal)
(200ml / 126kcal)

TOM YAM SAYUR

MAKAN TENGAH HARI

UDANG SWEET SOUR (130g / 65kcal)

EPAL MERAH
NASI PUTIH (200g / 260kcal) (60g / 65kcal) Tomato (20g)
(130g / 70kcal)
1 HARI BULAN

Udang (40g) Lobak merah (30g)

IKAN KEMBUNG GORENG Tomato (5g) Putik jagung (15g)
AIR KOSONG
(100g / 190kcal) Timun (5g) Bunga kubis (15g)
(250ml / 0kcal)
Nenas (10g) Cendawan (15g)
Saderi (15g)

OREN
DAGING MASAK BLACK PEPPER
(130g / 70kcal)
MAKAN
MALAM

(120g / 240kcal) KACANG BUNCIS GORENG

NASI PUTIH (200g / 260kcal)
Daging (80g) (80g / 65kcal)
AIR KOSONG
Kentang (20g)
(250ml / 0kcal)

MINUMAN BERMALTA
MALAM
MINUM

BUBUR KACANG HIJAU ROTI PUTIH (200ml / 160kcal)

(200g / 200kcal) (2 keping x 30g / 150kcal) Serbuk bermalta (3sm / 30g)
Gula (1sdt / 5g)
MENU MRSM LAMPIRAN 1

BIJIRIN SARAPAN
MINUMAN BERMALTA
SARAPAN
(40g / 125kcal)
(200ml / 160kcal) KISMIS
PAGI SUSU PENUH KRIM UHT
Serbuk bermalta (3sm / 30g) (10g / 35kcal)
Gula (1sdt / 5g)
(250ml / 130kcal)
MINUM

BAN MANIS AIR SOYA (1 Kotak)

PAGI

(1 biji x 40g / 100kcal) (250ml / 150kcal)

NASI PUTIH (200g / 260kcal)

MAKAN TENGAH

TELUR DADAR KACANG PANJANG GORENG TEMBIKAI SUSU

2 HARI BULAN

IKAN TENGGIRI GORENG (70g / 150kcal) DAN LOBAK MERAH (150g / 50kcal)
HARI

MASAK KICAP Telur (60g) (80g / 70kcal)

(100g /180kcal) Bawang (5g) Kacang panjang (40g) AIR KOSONG
Ikan tenggiri (80g) Cili merah (5g) Lobak merah (40g) (250ml / 0kcal)
Tomato (10g)

EPAL MERAH
AYAM MASAK KARI KUBIS GORENG
(130g / 70kcal)
MAKAN
MALAM

(145g / 225kcal) (80g / 70kcal)

NASI PUTIH (200g / 260kcal)
Ayam (125g) Kubis (50g)
AIR KOSONG
Kentang (10g) Lobak merah (30g)
(250ml / 0kcal)

MINUMAN SUSU BERMALTA

MALAM
MINUM

KEK CHIFFON (200ml / 180kcal)

(1 potong x 40g / 135kcal) Serbuk bermalta (2sm / 20g)
Susu tepung (3sm / 30g)
MENU MRSM LAMPIRAN 1

NASI GORENG KAMPUNG

SARAPAN PAGI
MINUMAN SUSU BERCOKLAT
(210g / 410kcal)
(200ml / 160kcal)
Nasi (150g) KISMIS
Serbuk koko (2sm / 20g)
Isi ayam (40g) (10g / 35kcal)
Susu tepung (3sm / 30g)
Kangkung (20g)
Gula (1sm / 10g)
Ikan bilis (10g)

TEH O (200ml / 20kcal)

MINUM

KEK COKLAT
PAGI

Teh (1g)
(1 potong x 40g / 150kcal)
Gula (1sdt / 5g)
NASI BERIYANI
DALCA (130g / 225kcal)
(200g / 360kcal)
MAKAN TENGAH
3 HARI BULAN

Lobak merah (30g) NENAS

Kacang panjang (30g) (130g / 60kcal)
DAGING MASAK KURMA TELUR REBUS
HARI

Kacang dal (20g)

(150g / 225kcal) (1/2 Biji x 30g / 45kcal)
Terung (30g) AIR KOSONG
Daging (80g)
(250ml / 0kcal)
Lobak merah (30g)
PAPADOM (10g / 20kcal)
Kentang (40g)
MAKAN MALAM

TEMBIKAI MERAH
(150g / 40kcal)
IKAN BAWAL MASAM MANIS BAYAM TUMIS AIR
NASI PUTIH (200g / 260kcal)
(80g / 170kcal) (60g / 35kcal)
AIR KOSONG
(250ml / 0kcal)

MINUMAN BERMALTA
MALAM
MINUM

APAM MEKAR (200ml / 160kcal)

(2 biji x 40g / 160kcal) Serbuk bermalta (3sm / 30g)
Gula (1sdt / 5g)
MENU MRSM LAMPIRAN 1

MI GORENG (180g / 280kcal)

MINUMAN BERMALTA
SARAPAN
Mi (100g)
(200ml / 160kcal) KURMA
PAGI
Isi ayam (40g)
Serbuk bermalta (3sm / 30g) (30g / 60kcal)
Sawi (20g)
Gula (1sdt / 5g)
Taugeh (20g)

MINUMAN SUSU BERCOKLAT

MINUM PAGI

(200ml / 160kcal)
SAMOSA
Serbuk koko (2sm / 20g)
(2 biji x 40g / 180kcal)
Susu tepung (3sm / 30g)
Gula (1sdt / 5g)

NASI PUTIH (200g / 260kcal)

MAKAN TENGAH HARI
4 HARI BULAN

SOTONG GORENG BERCILI JAMBU BATU

SUP AYAM
(60g / 90kcal) SAWI JEPUN GORENG SOS (150g / 70kcal)
(170g / 105kcal)
Sotong (40g) TIRAM
Ayam (125g)
Bawang (10g) (60g / 65kcal) AIR KOSONG
Kentang (15g)
Cili merah (10g) (250ml / 0kcal)
Lobak Merah (10g)
Daun sup + Bawang goreng

SAYUR CAMPUR BETIK

(60g / 50kcal) (150g / 50kcal)
MAKAN
MALAM

IKAN KEMBUNG MASAK SAMBAL

NASI PUTIH (200g / 260kcal) Brokoli (40g)
(100g / 270kcal)
Lobak merah (10g) AIR KOSONG
Kacang buncis (10g) (250ml / 0kcal)
MINI PIZZA (90g / 215kcal) MINUMAN SUSU BERMALTA
MALAM
MINUM

Roti pizza (35g) (200ml / 180kcal)

Isi ayam (30g) Serbuk bermalta (2sm / 20g)
Sayur campur (25g) Susu tepung (3sm / 30g)
MENU MRSM LAMPIRAN 1

TELUR HANCUR (60g / 80kcal) MINUMAN BERMALTA

SARAPAN
ROTI PUTIH (200ml / 160kcal) MADU
PAGI
(2 keping x 30g / 150kcal) KACANG PANGGANG Serbuk bermalta (3sm / 30g) (10g / 30kcal)
(100g / 50kcal) Gula (1sdt / 5g)

KARIPAP BERINTI SUSU PENUH KRIM UHT

MINUM
PAGI

KENTANG (1 kotak)
(2 biji X 40g / 260kcal) (200ml / 126kcal)

TOM YAM CAMPUR

MAKAN TENGAH

NASI PUTIH (200g / 260kcal) (100g / 75kcal) PISANG BERANGAN

KUBIS GORENG
5 HARI BULAN

Udang (20g) (130g / 90kcal)

(80g / 70kcal)
HARI

AYAM GORENG BEREMPAH Sotong (20g)

Kubis (50g)
(125g / 260kcal) Lobak merah (15g) AIR KOSONG
Lobak merah (30g)
Ayam (125g) Bunga kubis (15g) (250ml / 0kcal)
Tomato (10g)

IKAN TENGGIRI MASAK KARI KACANG PANJANG GORENG TEMBIKAI SUSU

(110g / 190kcal) DAN LOBAK MERAH (150g / 50kcal)
MAKAN
MALAM

NASI PUTIH (200g / 260kcal) Ikan tenggiri (80g) (80g / 70kcal)

Tomato (20g) Kacang panjang (40g) AIR KOSONG
Bendi (10g) Lobak merah (40g) (250ml / 0kcal)
MALAM
MINUM

PAU AYAM AIR SOYA (1 Kotak)

(2 biji x 50g / 120kcal) (250ml / 150kcal)
MENU MRSM LAMPIRAN 1

BIHUN GORENG
(180g / 310kcal) MINUMAN SUSU BERMALTA
SARAPAN Bihun (100g) (200ml / 180kcal) KURMA
PAGI Isi ayam (40g) Serbuk bermalta (2sm / 20g) (30g / 60kcal)
Sawi (20g) Susu tepung (3sm / 30g)
Taugeh (20g)

MINUMAN BERMALTA
MINUM

PULUT PANGGANG (200ml / 160kcal)

PAGI

(2 biji x 40g / 180kcal) Serbuk bermalta (3sm / 30g)

Gula (1sdt / 5g)

SUP SAYUR
MAKAN TENGAH
6 HARI BULAN

NENAS
NASI PUTIH (200g / 260kcal) (120g / 50kcal)
TELUR MASAK SAMBAL (130g / 60kcal)
Sawi (30g)
HARI

(65g / 130kcal)
IKAN SELAR GORENG Lobak Merah (30g)
Telur rebus (60g) AIR KOSONG
(100g / 175kcal) Putik Jagung (20g)
(250ml / 0kcal)
Bunga Kubis (20g)

SAYUR CAMPUR EPAL MERAH

AYAM MASAK KURMA
(60g / 50kcal) (130g / 70kcal)
MAKAN
MALAM

(150g / 215kcal)
NASI PUTIH (200g / 260kcal) Brokoli (40g)
Ayam (125g)
Lobak merah (10g) AIR KOSONG
Kentang (10g)
Kacang buncis (10g) (250ml / 0kcal)

MUFFIN SUSU PENUH KRIM UHT

MALAM
MINUM

(2 biji x 35g / 280kcal) (1 kotak)

(Vanilla / Pisang / Coklat) (200ml / 126kcal)
MENU MRSM LAMPIRAN 1

SARAPAN PAGI
SPAGHETTI GORENG
(150g / 130kcal)
Spaghetti (80g)
Isi ayam (40g)
Lobak merah (30g)
MINUMAN SUSU BERCOKLAT
(200ml / 160kcal)
KISMIS
Serbuk koko (2sm / 20g)
(10g / 35kcal)
Susu tepung (3sm / 30g)
Gula (1sm / 10g)

TEH O (200ml / 20kcal)

CUCUR IKAN BILIS
MINUM
PAGI

Teh (1g)
(4 biji x 40g / 160kcal)
Gula (1sdt / 5g)
MAKAN TENGAH

NASI PUTIH (200g / 260kcal) SOTONG GORENG KUNYIT OREN

7 HARI BULAN

PUCUK MANIS MASAK LEMAK

(50g / 70kcal) (130g / 70kcal)
(100g / 135kcal)
HARI

IKAN TALAPIA GORENG Sotong (40g)

Pucuk manis (60g)
BERLADA Kacang panjang (5g) AIR KOSONG
Ubi keledek (20g)
(100g / 290kcal) Bawang (5g) (250ml / 0kcal)
MAKAN MALAM

NASI AYAM (200g / 320kcal) KUAH CILI NASI AYAM TEMBIKAI MERAH
SUP AYAM (150ml / 85kcal)
(20g / 10kcal) (150g / 40kcal)
AYAM GORENG
SAYUR (30g / 5kcal)
(125g / 260kcal) KUAH KICAP NASI AYAM AIR KOSONG
(Salad + Timun + Tomato)
Ayam (125g) (20g / 10kcal) (250ml / 0kcal)

SUSU PENUH KRIM UHT

MALAM
MINUM

DONAT
(1 kotak)
(1 biji x 75g / 270kcal)
(200ml / 126kcal)
 MENU MRSM LAMPIRAN 1

NASI GORENG CENDAWAN

MINUMAN BERMALTA
SARAPAN
(210g / 360kcal)
(200ml / 160kcal) KURMA
PAGI
Nasi (150g)
Serbuk bermalta (3sm / 30g) (30g / 60kcal)
Udang (40g)
Gula (1sdt / 5g)
Cendawan (20g)
MINUMAN SUSU BERMALTA
MINUM

CUCUR BADAK (200ml / 180kcal)

PAGI

(2 biji x 30g / 150kcal) Serbuk bermalta (2sm / 20g)

Susu tepung (3sm / 30g)

SUP DAGING
TAUHU GORENG BERLADA EPAL MERAH
TENGAH HARI

(170g / 125kcal)
(40g / 55kcal) (130g / 70kcal)
MAKAN
8 HARI BULAN

Daging (80g)
NASI PUTIH (200g / 260kcal)
Kentang (35g)
KAILAN GORENG BELACAN AIR KOSONG
Lobak merah (25g)
(80g / 80kcal) (250ml / 0kcal)
Daun sup (10g)

TOM YAM SAYUR

(130g / 65kcal)
MAKAN MALAM

OREN
Tomato (20g)
IKAN KEMBUNG GORENG (130g / 70kcal)
Lobak merah (30g)
NASI PUTIH (200g / 260kcal) KICAP
Putik jagung (15g)
(100g / 200kcal) AIR KOSONG
Bunga kubis (15g)
(250ml / 0kcal)
Cendawan (15g)
Saderi (15g)
MALAM
MINUM

KEK PISANG AIR SOYA (1 Kotak)

(1 potong x 30g / 100kcal) (250ml / 150kcal)
MENU MRSM LAMPIRAN 1

BIJIRIN SARAPAN
MINUMAN BERMALTA
SARAPAN
(40g / 125kcal)
(200ml / 160kcal) KISMIS
PAGI SUSU PENUH KRIM UHT
Serbuk bermalta (3sm / 30g) (10g / 35kcal)
Gula (1sdt / 5g)
(250ml / 130kcal)

CUCUR UDANG
MINUM PAGI

(2 biji x 50g / 280kcal) SUSU PENUH KRIM UHT

Udang (2 ekor) (1 kotak)
Kucai (200ml / 126kcal)
Sos cucur
9 HARI BULAN

NASI PUTIH (200g/ 260kcal) SOTONG GORENG BERCILI KACANG PANJANG GORENG JAMBU BATU
TENGAH HARI

(60g / 90kcal) DAN LOBAK MERAH (150g / 70kcal)

MAKAN

IKAN TENGGIRI MASAK Sotong (40g) (80g / 70kcal)

LEMAK CILI API Bawang (10g) Kacang panjang (40g) AIR KOSONG
(100g / 225kcal) Cili merah (10g) Lobak merah (40g) (250ml / 0kcal)
TEMBIKAI MERAH
KUBIS GORENG
AYAM MASAK PAPRIK (150g / 40kcal)
MAKAN
MALAM

(80g / 70kcal)
NASI PUTIH (200g / 260kcal) (125g / 125kcal)
Kubis (50g)
Ayam (125g) AIR KOSONG
Lobak merah (30g)
(250ml / 0kcal)
MINUMAN SUSU BERCOKLAT
(200ml / 160kcal)
MALAM
MINUM

BAN KACANG MERAH

Serbuk koko (2sm / 20g)
(1 biji x 50g x 180kcal)
Susu tepung (3sm / 30g)
Gula (1sm / 10g)
MENU MRSM LAMPIRAN 1

MINUMAN BERMALTA
SARAPAN
KUAH DAL (40g / 30kcal)
(200ml / 160kcal) KISMIS
PAGI
ROTI CANAI (80g / 280kcal) Kentang (30g)
Serbuk bermalta (3sm / 30g) (10g / 35kcal)
Kacang dal (10g)
Gula (1sdt / 5g)

TEH O (200ml / 20kcal)

MINUM

CAKOI + KAYA
PAGI

Teh (1g)
(2 biji x 40g / 160kcal)
Gula (1sdt / 5g)

NASI PUTIH (200g / 260kcal)

MAKAN TENGAH

NENAS
DAGING MASAK BLACK TELUR MASAK SAMBAL (130g / 60kcal)
10 HARI BULAN

SAWI JEPUN GORENG

HARI

PEPPER (65g / 130kcal)

(60g / 50kcal)
(120g / 240kcal) Telur rebus (60g) AIR KOSONG
Daging (80g) (250ml / 0kcal)
Kentang (20g)
MAKAN MALAM

LABU AIR MASAK TUMIS PISANG BERANGAN

IKAN SELAR GORENG (80g / 45kcal) (130g / 90kcal)
NASI PUTIH (200g / 260kcal) BERLADA Labu air (70g)
(100g / 250kcal) Suhun (5g) AIR KOSONG
Ikan bilis (5g) (250ml / 0kcal)

MINUMAN SUSU BERMALTA

MALAM
MINUM

SAMOSA (200ml / 180kcal)

(2 biji x 40g / 180kcal) Serbuk bermalta (2sm / 20g)
Susu tepung (3sm / 30g)
MENU MRSM LAMPIRAN 1

KUETIAU GORENG

SARAPAN PAGI
(160g / 200kcal)
MINUMAN BERMALTA
Kuetiau (100g)
(200ml / 160kcal) KURMA
Isi ayam (20g)
Serbuk bermalta (3sm / 30g) (30g / 60kcal)
Telur (10g)
Gula (1sdt / 5g)
Taugeh (10g)
Udang basah (20g)
MINUMAN SUSU BERCOKLAT
MINUM PAGI

PAU GORENG SAMBAL

(200ml / 160kcal)
(2 biji x 40g / 200kcal)
Serbuk koko (2sm / 20g)
Sambal bilis
Susu tepung (3sm / 30g)
Timun
Gula (1sm / 10g)
11 HARI BULAN

NASI PUTIH (200g / 260kcal)

UDANG GORENG KUNYIT EPAL MERAH
TENGAH HARI

(100g / 110kcal) BUNCIS + TAUGEH + LOBAK (130g / 70kcal)

MAKAN

AYAM MASAK KARI

Udang (80g) MERAH GORENG
(145g / 225kcal)
Kacang panjang (10g) (80g / 70kcal) AIR KOSONG
Ayam (125g)
Bawang (5g) (250ml / 0kcal)
Kentang (10g)
DAGING MASAK PAPRIK
MAKAN MALAM

(160g / 155kcal) TEMBIKAI SUSU

SAWI PUTIH GORENG
Daging (80g) (150g / 50kcal)
(70g / 110kcal)
NASI PUTIH (200g / 260kcal) Lobak merah (20g)
Sawi (40g)
Kacang panjang (20g) AIR KOSONG
Tauhu (30g)
Putik jagung (10g) (250ml / 0kcal)
Bunga kubis (10g)
MINUMAN SUSU BERMALTA
MALAM
MINUM

KEK CHIFFON (200ml / 180kcal)

(1 potong x 40g / 135kcal) Serbuk bermalta (2sm / 20g)
Susu tepung (3sm / 30g)
MENU MRSM LAMPIRAN 1

BIHUN SOTO (265g / 215kcal)

SARAPAN PAGI
Bihun (100g)
SUSU PENUH KRIM UHT
Isi ayam (40g) SAMBAL KICAP MADU
(1 kotak)
Sawi (20g) (10g / 20kcal) (10g / 30kcal)
(200ml / 126kcal)
Sup Ayam (100ml)
Daun sup + bawang goreng (5g)

MINUMAN BERMALTA
MUFFIN
MINUM

(200ml / 160kcal)
PAGI

(2 biji x 35g / 280kcal)

Serbuk bermalta (3sm / 30g)
(Vanilla / Pisang / Coklat)
Gula (1sdt / 5g)
12 HARI BULAN

NASI PUTIH (200g / 260kcal) TEMBIKAI MERAH

TENGAH HARI

(150g / 40kcal)
MAKAN

UDANG CELUP TEPUNG KANGKUNG GORENG

IKAN KEMBUNG MASAK
(40g / 115kcal) (80g / 70kcal)
ASAM PEDAS AIR KOSONG
(100g / 95kcal) (250ml / 0kcal)
MAKAN MALAM

SAYUR CAMPUR BETIK

AYAM GORENG MASAK MERAH
NASI TOMATO
(125g / 380kcal)
(200g / 260kcal)
Ayam (125g)
(60g / 50kcal) (150g / 50kcal)
Brokoli (40g)
Lobak merah (10g) AIR KOSONG
Kacang buncis (10g) (250ml / 0kcal)

MINI PIZZA (90g / 215kcal)

TEH O (200ml / 20kcal)
MALAM
MINUM

Roti pizza (35g)

Teh (1g)
Isi ayam (30g)
Gula (1sdt / 5g)
Sayur campur (25g)
MENU MRSM LAMPIRAN 1

NASI GORENG CINA

MINUMAN BERMALTA
SARAPAN
(170g / 290kcal)
(200ml / 160kcal) KISMIS
PAGI
Nasi (100g)
Serbuk bermalta (3sm / 30g) (10g / 35kcal)
Sayur Campur (30g)
Gula (1sdt / 5g)
Udang (40g)

MINUMAN SUSU BERCOKLAT

MINUM PAGI

(200ml / 160kcal)
PAU KACANG MERAH
Serbuk koko (2sm / 20g)
(1 biji x 50g x 140kcal)
Susu tepung (3sm / 30g)
Gula (1sm / 10g)
13 HARI BULAN

TOM YAM CAMPUR

MAKAN TENGAH

(100g / 75kcal) JAMBU BATU

NASI PUTIH (200g / 260kcal) KUBIS GORENG
Udang (20g) (150g / 70kcal)
(80g / 70kcal)
HARI

Sotong (20g)
IKAN SELAR GORENG
Lobak merah (15g)
(100g / 175kcal)
Bunga kubis (15g)
Tomato (10g)
AYAM MASAK HALIA
MAKAN
MALAM
Kubis (50g)
AIR KOSONG
Lobak merah (30g)
(250ml / 0kcal)
PISANG BERANGAN
(130g / 90kcal)

PETOLA MASAK AIR

NASI PUTIH (200g / 260kcal) (125g / 200kcal)
(60g / 40kcal)
Ayam (125g) AIR KOSONG
(250ml / 0kcal)
MALAM
MINUM

KARIPAP BERINTI KENTANG AIR SOYA (1 Kotak)

(2 biji X 40g / 260kcal) (250ml / 150kcal)
MENU MRSM LAMPIRAN 1

NASI LEMAK (200g / 320kcal)

SARAPAN PAGI
Nasi (150g)
Sambal ikan bilis (20g) TEH O (200ml / 20kcal)
KURMA
Telur rebus (60g) Teh (1g)
(30g / 60kcal)
Kacang tanah (10g) Gula (1sdt / 5g)
Ikan bilis goreng (5g)
Timun (5g)

MINUMAN SUSU BERMALTA

MINUM

KARIPAP SARDIN (200ml / 180kcal)

PAGI

(2 biji x 40g / 310kcal) Serbuk bermalta (2sm / 20g)

Susu tepung (3sm / 30g)
14 HARI BULAN

SUP AYAM TEMPE GORENG BERLADA

MAKAN TENGAH

BETIK
(170g / 105kcal) (40g / 100kcal)
(150g / 50kcal)
Ayam (125g)
HARI

NASI PUTIH (200g / 260kcal)

Kentang (15g) SAWI JEPUN GORENG SOS
AIR KOSONG
Lobak Merah (10g) TIRAM
(250ml / 0kcal)
Daun sup + Bawang goreng (60g / 65kcal)

IKAN SIAKAP TIGA RASA

MAKAN MALAM

TAUGEH GORENG TEMBIKAI MERAH

(130g / 170kcal)
(80g / 150kcal) (150g / 40kcal)
Ikan siakap goreng (80g)
NASI PUTIH (200g / 260kcal) Taugeh (40g)
Nenas (10g)
Tauhu (30g) AIR KOSONG
Timun (10g)
Kucai (10g) (250ml / 0kcal)
Tomato (20g)

SUP CENDAWAN BERKRIM SUSU PENUH KRIM UHT

MALAM
MINUM

ROTI BIJIRIN PENUH

(CREAMY MUSHROOM SOUP) (1 kotak)
(2 keping x 30g / 150kcal)
(150ml / 60kcal) (200ml / 126kcal)
MENU MRSM LAMPIRAN 1

BIHUN GORENG PUTIH

SARAPAN PAGI
(180g / 270kcal)
TEH O (200ml / 20kcal)
Bihun (100g) KISMIS
Teh (1g)
Ayam (40g) (10g / 35kcal)
Gula (1sdt / 5g)
Lobak merah (20g)
Kubis (20g)
MINUMAN SUSU BERCOKLAT
(200ml / 160kcal)
MINUM

APAM MEKAR
PAGI

Serbuk koko (2sm / 20g)

(2 biji x 40g / 160 kcal)
Susu tepung (3sm / 30g)
Gula (1sm / 10g)
15 HARI BULAN

TELUR DADAR BETIK

TENGAH HARI

NASI PUTIH (200g / 260kcal) SAWI PUTIH GORENG

(70g / 150kcal) (150g / 50kcal)
MAKAN

(70g / 110kcal)
Telur (60g)
RENDANG DAGING Sawi (40g)
Bawang (5g) AIR KOSONG
(80g / 200kcal) Tauhu (30g)
Cili merah (5g) (250ml / 0kcal)

OREN
IKAN KEMBUNG GORENG KICAP (130g / 70kcal)
MAKAN
MALAM

KACANG BUNCIS GORENG

NASI PUTIH (200g / 260kcal) (100g / 200kcal)
(80g / 65kcal)
Ikan kembung (100g) AIR KOSONG
(250ml / 0kcal)

MINUMAN SUSU BERMALTA

MALAM
MINUM

BAN MANIS (200ml / 180kcal)

(1 biji x 40g / 100kcal) Serbuk bermalta (2sm / 20g)
Susu tepung (3sm / 30g)
MENU MRSM LAMPIRAN 1

SPAGHETTI BOLOGNESE

SARAPAN PAGI
(150g / 255kcal)
SUSU PENUH KRIM UHT
Spaghetti (60g) KISMIS
(1 kotak)
Isi ayam kisar (30g) (10g / 35kcal)
(200ml / 126kcal)
Sayur campur (20g)
Kuah spaghetti (40g)

MINI PIZZA (90g / 215kcal)

MINUM

Roti pizza (35g) AIR SOYA (1 Kotak)

PAGI

Isi ayam (30g) (250ml / 150kcal)

Sayur campur (25g)
16 HARI BULAN

NASI PUTIH (200g / 260kcal) SAYUR CAMPUR TEMBIKAI MERAH

TENGAH HARI

TELUR MASAK SAMBAL (60g / 50kcal) (150g / 40kcal)

MAKAN

AYAM MASAK KICAP (65g / 130kcal) Brokoli (40g)

(125g / 280kcal) Telur rebus (60g) Lobak merah(10g) KOSONG
Ayam (125g) Kacang buncis (10g) (250ml / 0kcal)

IKAN TENGGIRI ASAM PEDAS PISANG BERANGAN

(100g / 120kcal) (130g / 90kcal)
MAKAN
MALAM

BAYAM GORENG
NASI PUTIH (200g / 260kcal) Ikan tenggiri (80g)
(60g / 60kcal)
Bendi (10g) AIR KOSONG
Tomato (10g) (250ml / 0kcal)

MINUMAN BERMALTA
MALAM
MINUM

PAU KACANG MERAH (200ml / 160kcal)

(1 biji x 50g / 140kcal) Serbuk bermalta (3sm / 30g)
Gula (1sdt / 5g)
MENU MRSM LAMPIRAN 1

TELUR HANCUR (60g / 80kcal) MINUMAN SUSU BERMALTA

SARAPAN ROTI PUTIH (200ml / 180kcal) KURMA
PAGI (2 keping x 30g / 150kcal) KACANG PANGGANG Serbuk bermalta (2sm / 20g) (30g / 60kcal)
(100g / 50kcal) Susu tepung (3sm / 30g)

MINUMAN SUSU BERCOKLAT

MINUM PAGI

(200ml / 160kcal)
KARIPAP BERINTI AYAM
Serbuk koko (2sm / 20g)
(2 biji x 40g / 260kcal)
Susu tepung (3sm / 30g)
Gula (1sm / 10g)
17 HARI BULAN

NASI PUTIH (200g / 260kcal)

MAKAN TENGAH

KUBIS PANJANG TUMIS AIR + NENAS

IKAN SIAKAP TIGA RASA
LOBAK MERAH (130g / 60kcal)
(130g / 170kcal) TAUHU GORENG BERLADA
HARI

(90g / 60kcal)
Ikan siakap (80g) (40g / 55kcal)
Kubis panjang (50g) AIR KOSONG
Nenas (10g)
Lobak merah (40g) (250ml / 0kcal)
Timun (10g)
Tomato (10g)
BETIK
DAGING MASAK BLACK PEPPER
(150g / 50kcal)
MAKAN
MALAM

(120g / 240kcal) KAILAN GORENG BELACAN

NASI PUTIH (200g / 260kcal)
Daging (80g) (80g / 80kcal)
AIR KOSONG
Kentang (20g)
(250ml / 0kcal)
MINUMAN BERMALTA
MALAM
MINUM

KEK PISANG (200ml / 160kcal)

(1 potong x 30g / 100kcal) Serbuk bermalta (3sm / 30g)
Gula (1sdt / 5g)
MENU MRSM LAMPIRAN 1

MI GORENG (180g / 280kcal)

SARAPAN
Mi (100g) TEH O (200ml / 20kcal)
MADU
PAGI
Isi ayam (40g) Teh (1g)
(10g / 30kcal)
Sawi (20g) Gula (1sdt / 5g)
Taugeh (20g)

SUSU PENUH KRIM UHT

MINUM

DONAT
PAGI

(1 kotak)
(1 biji x 75g / 270kcal)
(200ml / 126kcal)

NASI PUTIH (200g / 260kcal)

MAKAN TENGAH

SOTONG GORENG KUNYIT KACANG PANJANG GORENG JAMBU BATU

18 HARI BULAN

(50g / 70kcal) DAN LOBAK MERAH (150g / 70kcal)

AYAM MASAK KURMA
HARI

Sotong (40g) (80g / 70kcal)

(150g / 215kcal)
Kacang panjang (5g) Kacang panjang (40g) AIR KOSONG
Ayam (125g)
Bawang (5g) Lobak merah (40g) (250ml / 0kcal)
Kentang (10g)

SUP SAYUR
MAKAN MALAM

EPAL MERAH
(120g / 50kcal)
(130g / 70kcal)
IKAN SELAR GORENG BERLADA Sawi (30g)
NASI PUTIH (200g / 260kcal)
(100g / 250kcal) Lobak merah (30g)
AIR KOSONG
Putik jagung (20g)
(250ml / 0kcal)
Bunga kubis (20g)
MINUMAN BERMALTA
MALAM
MINUM

SAMOSA (200ml / 160kcal)

(2 biji x 40g / 180kcal) Serbuk bermalta (3sm / 30g)
Gula (1sdt / 5g)
MENU MRSM LAMPIRAN 1

MAKARONI GORENG
(190g / 275kcal)
SARAPAN
TEH O (200ml / 20kcal)
Makaroni (100g) KURMA
PAGI
Teh (1g)
Isi ayam (40g) (30g / 60kcal)
Gula (1sdt / 5g)
Lobak merah (40g)
Telur (10g)
MINUM

PAU AYAM AIR SOYA (1 Kotak)

PAGI

(1 biji x 50g / 120kcal) (250ml / 150kcal)

DALCA (130g / 225kcal)

NASI BERIYANI UDANG SWEET SOUR
MAKAN TENGAH
19 HARI BULAN

Lobak merah (30g) TEMBIKAI SUSU

(200g / 360kcal) (60g / 65kcal)
Kacang panjang (30g) (150g / 50kcal)
Udang (40g)
HARI

Kacang dal (20g)

AYAM GORENG BEREMPAH Tomato (5g)
Terung (30g) AIR KOSONG
(125g / 260kcal) Timun (5g)
(250ml / 0kcal)
Ayam (125g) Nenas (10g)
PAPADOM (10g / 20kcal)
EPAL MERAH
IKAN TENGGIRI MASAK LEMAK (130g / 70kcal)
MAKAN
MALAM

KANGKUNG GORENG
NASI PUTIH (200g / 260kcal) CIL API
(80g / 70kcal)
(100g / 225kcal) AIR KOSONG
(250ml / 0kcal)
MINUMAN SUSU BERCOKLAT
(200ml / 160kcal)
MALAM
MINUM

CUCUR BADAK
Serbuk koko (2sm / 20g)
(2 biji x 30g / 150kcal)
Susu tepung (3sm / 30g)
Gula (1sm / 10g)
MENU MRSM LAMPIRAN 1

SARAPAN PAGI
BIJIRIN SARAPAN
MINUMAN SUSU BERMALTA
(40g / 125kcal)
(200ml / 180kcal) KISMIS
Serbuk bermalta (2sm / 20g) (10g / 35kcal)
SUSU PENUH KRIM UHT
Susu tepung (3sm / 30g)
(250ml / 130kcal)

SUSU PENUH KRIM UHT

MINUM

PULUT PANGGANG
PAGI

(1 kotak)
(2 biji x 40g / 180kcal)
(200ml / 126kcal)

NASI PUTIH (200g / 260kcal)

MAKAN TENGAH

TAUGEH GORENG NENAS

20 HARI BULAN

(80g / 150kcal) (130g / 60kcal)

DAGING MASAK KICAP TEMPE GORENG BERLADA
HARI

Taugeh (40g)
(100g / 165kcal) (40g / 100kcal)
Tauhu (30g) AIR KOSONG
Daging (80g)
Kucai (10g) (250ml / 0kcal)
Kentang (10g)
TEMBIKAI MERAH
IKAN TALAPIA GORENG (150g / 40kcal)
MAKAN
MALAM

BAYAM TUMIS AIR

NASI PUTIH (200g / 260kcal) BERLADA
(35g / 60kcal)
(100g / 290kcal) AIR KOSONG
(250ml / 0kcal)
MINUMAN SUSU BERCOKLAT
(200ml / 160kcal)
MALAM
MINUM

BAN KACANG MERAH

Serbuk koko (2sm / 20g)
(1 biji x 50g x 180kcal)
Susu tepung (3sm / 30g)
Gula (1sm / 10g)
 MENU MRSM LAMPIRAN 1

NASI GORENG KAMPUNG

(210g / 410kcal) MINUMAN SUSU BERMALTA
SARAPAN Nasi (150g) (200ml / 180kcal) KURMA
PAGI Isi ayam (40g) Serbuk bermalta (2sm / 20g) (30g / 60kcal)
Kangung (20g) Susu tepung (3sm / 30g)
Ikan bilis (10g)
MINUMAN BERMALTA
MINUM

KARIPAP BERINTI KENTANG (200ml / 160kcal)

PAGI

(2 biji x 40g / 260kcal) Serbuk bermalta (3sm / 30g)

Gula (1sdt / 5g)

NASI PUTIH (200g / 260kcal)

MAKAN TENGAH HARI

TELUR DADAR OREN

21 HARI BULAN

SUP AYAM
(70g / 150kcal) (130g / 70kcal)
(170g / 105kcal) SAWI JEPUN GORENG
Telur (60g)
Ayam (125g) (60g / 50kcal)
Bawang (5g) AIR KOSONG
Kentang (15g)
Cili merah (5g) (250ml / 0kcal)
Lobak merah (10g)
Daun sup + bawang goreng

IKAN BAWAL MASAK TAUCU TEMBIKAI MERAH

KUBIS GORENG
(90g / 110kcal) (150g / 40kcal)
MAKAN
MALAM

(80g / 70kcal)
NASI PUTIH (200g / 260kcal) Ikan bawal (80g)
Kobis (50g)
Taucu (5g) AIR KOSONG
Lobak merah (30g)
Bawang besar dan cili (5g) (250ml / 0kcal)

MINUMAN SUSU BERCOKLAT

KEK COKLAT (200ml / 160kcal)
MALAM
MINUM

(1 potong x 40g / 150kcal) Serbuk koko (2sm / 20g)

Susu tepung (3sm / 30g)
Gula (1sm / 10g)
MENU MRSM LAMPIRAN 1

TEH O (200ml / 20kcal)

SARAPAN
KUAH DAL (40g / 30kcal)
Teh (1g) KISMIS
PAGI
ROTI CANAI (80g / 280kcal) Kentang (30g)
Gula (1sdt / 5g) (10g / 35kcal)
Kacang dal (10g)

MINI PIZZA (90g / 215kcal)

SUSU PENUH KRIM UHT
MINUM

Roti pizza (35g)

PAGI

(1 kotak)
Isi ayam (30g)
(200ml / 126kcal)
Sayur campur (25g)

UDANG MASAK PAPRIK

MAKAN TENGAH

(160g / 170kcal) PISANG BERANGAN

22 HARI BULAN

NASI PUTIH (200g / 260kcal)

Udang (80g) (130g / 90kcal)
BAYAM TUMIS AIR
HARI

Lobak merah (20g)

IKAN KEMBUNG GORENG (60g / 35kcal)
Kacang panjang (20g) AIR KOSONG
(100g / 190kcal)
Putik jagung (10g) (250ml / 0kcal)
Bunga kubis (10g)

JAMBU BATU
DAGING MASAK BLACK PEPPER
(150g / 70kcal)
MAKAN
MALAM

(120g / 240kcal) KACANG BUNCIS GORENG

NASI PUTIH (200g / 260kcal)
Daging (80g) (80g / 65kcal)
AIR KOSONG
Kentang (20g)
(250ml / 0kcal)

MINUMAN BERMALTA
MALAM
MINUM

CUCUR IKAN BILIS (200ml / 160kcal)

(4 biji x 40g / 160kcal) Serbuk bermalta (3sm / 30g)
Gula (1sdt / 5g)
MENU MRSM LAMPIRAN 1

BIJIRIN SARAPAN

SARAPAN
(40g / 125kcal) TEH O (200ml / 20kcal)
KISMIS

PAGI
Teh (1g)
(10g / 35kcal)
SUSU PENUH KRIM UHT Gula (1sdt / 5g)
(250ml / 130kcal)
MINUMAN SUSU BERMALTA
MINUM

KEK CHIFFON (200ml / 180kcal)

PAGI

(2 potong x 40g / 270kcal) Serbuk bermalta (2sm / 20g)

Susu tepung (3sm / 30g)

IKAN TENGGIRI ASAM PEDAS TEMPE GORENG BERLADA TEMBIKAI SUSU

TENGAH HARI
23 HARI BULAN

(100g / 120kcal) (40g / 100kcal) (150g / 50kcal)

MAKAN

NASI PUTIH (200g / 260kcal) Ikan tenggiri (80g)

Bendi (10g) SAWI JEPUN GORENG AIR KOSONG
Tomato (10g) (60g / 50kcal) (250ml/0kcal)

EPAL MERAH
KUBIS GORENG
AYAM MASAK KICAP (130g / 70kcal)
MAKAN
MALAM

(80g / 70kcal)
NASI PUTIH (200g / 260kcal) (125g / 280kcal)
Kubis (50g)
Ayam (125g) AIR KOSONG
Lobak merah (30g)
(250ml / 0kcal)
MINUMAN SUSU
SUP CENDAWAN BERKRIM BERCOKLAT
MALAM
MINUM

(CREAMY MUSHROOM ROTI BIJIRIN PENUH (200ml / 160kcal)

SOUP) (2 keping x 30g / 150kcal) Serbuk koko (2sm / 20g)
(150ml / 60kcal) Susu tepung (3sm / 30g)
Gula (1sm / 10g)
MENU MRSM LAMPIRAN 1

NASI LEMAK (200g / 320kcal)

SARAPAN PAGI
Nasi (150g)
Sambal ikan bilis (20g) TEH O (200ml / 20kcal)
KISMIS
Telur rebus (60g) Teh (1g)
(10g / 35kcal)
Kacang tanah (10g) Gula (1sdt / 5g)
Ikan bilis goreng (5g)
Timun (5g)

CUCUR UDANG
MINUM PAGI

(2 biji x 50g / 280kcal) SUSU PENUH KRIM UHT

Udang (2 ekor) (1 kotak)
Kucai (200ml / 126kcal)
Sos cucur
24 HARI BULAN

NASI TOMATO (200g / 320kcal)

SAYUR CAMPUR BETIK
TENGAH HARI

(60g / 50kcal) (150g / 50kcal)

MAKAN

AYAM GORENG MASAK UDANG CELUP TEPUNG

Brokoli (40g)
MERAH (40g / 115kcal)
Lobak merah(10g) AIR KOSONG
(125g / 380kcal)
Kacang buncis (10g) (250ml / 0kcal)
Ayam (125g)
SUP SAYUR
MAKAN MALAM

OREN
(120g / 50kcal)
(130g / 70kcal)
IKAN BAWAL MASAM MANIS Sawi (30g)
NASI PUTIH (200g / 260kcal)
(80g / 170kcal) Lobak merah (30g)
AIR KOSONG
Putik jagung (20g)
(250ml / 0kcal)
Bunga kubis (20g)
MINUMAN BERMALTA
MALAM
MINUM

CAKOI + KAYA (200ml / 160kcal)

(2 biji x 40g / 160kcal) Serbuk bermalta (3sm / 30g)
Gula (1sdt / 5g)
MENU MRSM LAMPIRAN 1

NASI GORENG CINA

SARAPAN
(170g / 290kcal) SUSU PENUH KRIM UHT
PAGI KURMA
Nasi (100g) (1 kotak)
(30g / 60kcal)
Sayur Campur (30g) (200ml / 126kcal)
Udang (40g)
MINUM PAGI

MINUMAN SUSU BERMALTA

CUCUR BADAK (200ml / 180kcal)
(2 biji x 30g / 150kcal) Serbuk bermalta (2sm / 20g)
Susu tepung (3sm / 30g)

NASI PUTIH (200g / 260kcal)

MAKAN TENGAH HARI
25 HARI BULAN

SOTONG GORENG BERCILI PISANG BERANGAN

SUP AYAM
(60g / 90kcal) SAWI JEPUN GORENG SOS (130g / 90kcal)
(170g / 150kcal)
Sotong (40g) TIRAM
Ayam (125g)
Bawang (10g) (60g / 65kcal) AIR KOSONG
Kentang (15g)
Cili merah (10g) (250ml / 0kcal)
Lobak merah (10g)
Daun sup + bawang goreng
EPAL MERAH
(130g / 70kcal)
MAKAN
MALAM

IKAN KELI GORENG BERLADA PETOLA MASAK AIR

NASI PUTIH (200g / 260kcal)
(100g / 170kcal) (60g / 40kcal)
AIR KOSONG
(250ml / 0kcal)

MINUMAN BERMALTA
MALAM
MINUM

BUBUR KACANG HIJAU ROTI PUTIH (200ml / 160kcal)

(200g / 200kcal) (2 keping x 30g / 150kcal) Serbuk bermalta (3sm / 30g)
Gula (1sdt / 5g)
MENU MRSM LAMPIRAN 1

TELUR HANCUR MINUMAN SUSU BERCOKLAT

SARAPAN
(60g / 80kcal) (200ml / 160kcal)
ROTI PUTIH MADU
PAGI
Serbuk koko (2sm / 20g)
(2 keping x 30g / 150kcal) (10g / 30kcal)
KACANG PANGGANG Susu tepung (3sm / 30g)
(100g / 50kcal) Gula (1sm / 10g)
MINUM

KARIPAP SARDIN AIR SOYA (1 Kotak)

PAGI

(2 biji x (40g / 310kcal) (250ml / 150kcal)

TOM YAM CAMPUR

MAKAN TENGAH

NASI PUTIH (200g / 260kcal) (100g / 75kcal) KACANG PANJANG GORENG OREN
Udang (20g) DAN LOBAK MERAH (130g / 70kcal)
26 HARI BULAN

HARI

AYAM GORENG BEREMPAH Sotong (20g) (80g / 70kcal)

(125g / 260kcal) Lobak merah (15g) Kacang panjang (40g) AIR KOSONG
Ayam (125g) Bunga kubis (15g) Lobak merah (40g) (250ml / 0kcal)
Tomato (10g)
TOM YAM SAYUR
(130g / 65kcal)
MAKAN MALAM

IKAN TENGGIRI GORENG JAMBU BATU

NASI PUTIH (200g / 260kcal)
Tomato (20g)
MASAK KICAP (150g / 70kcal)
Lobak merah (30g)
(100g /180kcal)
Putik jagung (15g)
Ikan tenggiri (80g) AIR KOSONG
Bunga kubis (15g)
Tomato (10g) (250ml / 0kcal)
Cendawan (15g)
Saderi (15g)

SUSU PENUH KRIM UHT

MALAM
MINUM

KEK PISANG
(1 kotak)
(1 potong x 30g / 100kcal)
(200ml / 126kcal)
MENU MRSM LAMPIRAN 1

KUETIAU GORENG

SARAPAN PAGI
(160g / 200kcal)
MINUMAN SUSU BERMALTA
Kuetiau (100g)
(200ml / 180kcal) KURMA
Isi ayam (20g)
Serbuk bermalta (2sm / 20g) (30g / 60kcal)
Telur (10g)
Susu tepung (3sm / 30g)
Taugeh (10g)
Udang basah (20g)
PAU GORENG SAMBAL MINUMAN BERMALTA
MINUM

(2 biji x 40g / 200kcal) (200ml / 160kcal)

PAGI

Sambal bilis Serbuk bermalta (3sm / 30g)

Timun Gula (1sdt / 5g)
SAMBAL GORENG JAWA
27 HARI BULAN

NASI PUTIH (200g / 260kcal)

MAKAN TENGAH

(60g / 85kcal) EPAL MERAH

TELUR MASAK SAMBAL Tempe (20g) (130g / 70kcal)
AYAM MASAK KURMA
HARI

(65g / 130kcal) Tauhu (20g)

(150g / 215kcal)
Telur rebus (60g) Kentang (10g) AIR KOSONG
Ayam (125g)
Suhun (5g) (250ml / 0kcal)
Kentang (10g)
Kacang panjang (5g)
PUCUK MANIS MASAK TEMBIKAI MERAH
LEMAK (150g / 40kcal)
MAKAN
MALAM

IKAN SELAR GORENG BERLADA

NASI PUTIH (200g / 260kcal) (100g / 135kcal)
(100g / 250kcal)
Pucuk manis (60g) AIR KOSONG
Ubi keledek (20g) (250ml / 0kcal)

MINUMAN BERMALTA
MUFFIN
MALAM
MINUM

(200ml / 160kcal)
(1 biji x 35g / 140kcal)
Serbuk bermalta (3sm / 30g)
(Vanilla / Pisang / Coklat)
Gula (1sdt / 5g)
MENU MRSM LAMPIRAN 1

SPAGHETTI GORENG
MINUMAN SUSU BERMALTA
SARAPAN
(150g / 130kcal)
(200ml / 180kcal) KISMIS
PAGI
Spaghetti (80g)
Serbuk bermalta (2sm / 20g) (10g / 35kcal)
Isi ayam (40g)
Susu tepung (3sm / 30g)
Lobak merah (30g)

MINUMAN SUSU BERCOKLAT

MINUM PAGI

(200ml / 160kcal)
PULUT PANGGANG
Serbuk koko (2sm / 20g)
(2 biji x 40g / 180kcal)
Susu tepung (3sm / 30g)
Gula (1sm / 10g)

NASI PUTIH (200g / 260kcal)

28 HARI BULAN

MAKAN TENGAH

NENAS
SAWI PUTIH GORENG
IKAN BAWAL MASAK TAUCU (130g / 60kcal)
SAMBAL UDANG (70g / 110kcal)
HARI

(90g / 110kcal)
(40g / 60kcal) Sawi (40g)
Ikan bawal (80g) AIR KOSONG
Tauhu (30g)
Taucu (5g) (250ml / 0kcal)
Bawang besar dan cili (5g)
NASI AYAM (200g / 320kcal) KUAH CILI NASI AYAM TEMBIKAI SUSU
SUP AYAM (150ml / 85kcal)
(20g / 10kcal) (150g / 50kcal)
MAKAN
MALAM

AYAM GORENG
SAYUR (30g / 5kcal)
(125g / 260kcal) KUAH KICAP NASI AYAM AIR KOSONG
(Salad + Timun + Tomato)
Ayam (125g) (20g / 10kcal) (250ml / 0kcal)
MINUMAN BERMALTA
MALAM
MINUM

DONAT (200ml / 160kcal)

(1 biji x 75g / 270kcal) Serbuk bermalta (3sm / 30g)
Gula (1sdt / 5g)
MENU MRSM LAMPIRAN 1

ROTI CANAI (80g / 280kcal)

SARAPAN
TEH O (200ml / 20kcal)
KISMIS
PAGI
KUAH DAL (40g / 30kcal) Teh (1g)
(10g / 35kcal)
Kentang (30g) Gula (1sdt / 5g)
Kacang dal (10g)

SUSU PENUH KRIM UHT

MINUM

KARIPAP BERINTI AYAM

PAGI

(1 kotak)
(2 biji x 40g / 260kcal)
(200ml / 126kcal)

TOM YAM SAYUR

UDANG SWEET SOUR (130g / 65kcal)
MAKAN TENGAH
29 HARI BULAN

EPAL MERAH
NASI PUTIH (200g / 260kcal) (60g / 65kcal) Tomato (20g)
(130g / 70kcal)
Udang (40g) Lobak merah (30g)
HARI

IKAN KEMBUNG GORENG Tomato (5g) Putik jagung (15g)

AIR KOSONG
(100g / 190kcal) Timun (5g) Bunga kubis (15g)
(250ml / 0kcal)
Nenas (10g) Cendawan (15g)
Saderi (15g)
OREN
DAGING MASAK BLACK PEPPER
(130g / 70kcal)
MAKAN
MALAM

(120g / 240kcal) KACANG BUNCIS GORENG

NASI PUTIH (200g / 260kcal)
Daging (80g) (80g / 65kcal)
AIR KOSONG
Kentang (20g)
(250ml / 0kcal)
MINUMAN BERMALTA
MALAM
MINUM

BUBUR KACANG HIJAU ROTI PUTIH (200ml / 160kcal)

(200g / 200kcal) (2 keping x 30g / 150kcal) Serbuk bermalta (3sm / 30g)
Gula (1sdt / 5g)
MENU MRSM LAMPIRAN 1

BIJIRIN SARAPAN
MINUMAN BERMALTA
SARAPAN
(40g / 125kcal)
(200ml / 160kcal) KISMIS
PAGI
Serbuk bermalta (3sm / 30g) (10g / 35kcal)
SUSU PENUH KRIM UHT
Gula (1sdt / 5g)
(250ml / 130kcal)
MINUM

BAN MANIS AIR SOYA (1 Kotak)

PAGI

(1 biji x 40g / 100kcal) (250ml / 150kcal)

NASI PUTIH (200g / 260kcal)

MAKAN TENGAH
30 HARI BULAN

TELUR DADAR KACANG PANJANG GORENG TEMBIKAI SUSU

IKAN TENGGIRI GORENG (70g / 150kcal) DAN LOBAK MERAH (150g / 50kcal)
HARI

MASAK KICAP Telur (60g) (80g / 70kcal)

(100g /180kcal) Bawang (5g) Kacang panjang (40g) AIR KOSONG
Ikan tenggiri (80g) Cili merah (5g) Lobak merah (40g) (250ml / 0kcal)
Tomato (10g)
EPAL MERAH
AYAM MASAK KARI KUBIS GORENG
(130g / 70kcal)
MAKAN
MALAM

(145g / 225kcal) (80g / 70kcal)

NASI PUTIH (200g / 260kcal)
Ayam (125g) Kubis (50g)
AIR KOSONG
Kentang (10g) Lobak merah (30g)
(250ml / 0kcal)

MINUMAN SUSU BERMALTA

MALAM
MINUM

KEK CHIFFON (200ml / 180kcal)

(1 potong x 40g / 135kcal) Serbuk bermalta (2sm / 20g)
Susu tepung (3sm / 30g)
MENU MRSM LAMPIRAN 1

NASI GORENG KAMPUNG

SARAPAN PAGI
MINUMAN SUSU BERCOKLAT
(210g / 410kcal)
(200ml / 160kcal)
Nasi (150g) KISMIS
Serbuk koko (2sm / 20g)
Isi ayam (40g) (10g / 35kcal)
Susu tepung (3sm / 30g)
Kangung (20g)
Gula (1sm / 10g)
Ikan bilis (10g)

TEH O (200ml / 20kcal)

MINUM

KEK COKLAT
PAGI

Teh (1g)
(1 potong x 40g / 150kcal)
Gula (1sdt / 5g)

NASI BERIYANI
DALCA (130g / 225kcal)
(200g / 360kcal)
MAKAN TENGAH

Lobak merah (30g) NENAS

31 HARI BULAN

Kacang panjang (30g) (130g / 60kcal)

DAGING MASAK KURMA TELUR REBUS
HARI

Kacang dal (20g)

(150g / 225kcal) (1/2 Biji x 30g / 45kcal)
Terung (30g) AIR KOSONG
Daging (80g)
(250ml / 0kcal)
Lobak merah (30g)
PAPADOM (10g / 20kcal)
Kentang (40g)
TEMBIKAI MERAH
(150g / 40kcal)
MAKAN
MALAM

IKAN BAWAL MASAM MANIS BAYAM TUMIS AIR

NASI PUTIH (200g / 260kcal)
(80g / 170kcal) (60g / 35kcal)
AIR KOSONG
(250ml / 0kcal)

MINUMAN BERMALTA
MALAM
MINUM

APAM MEKAR (200ml / 160kcal)

(2 biji x 40g / 160kcal) Serbuk bermalta (3sm / 30g)
Gula (1sdt / 5g)
MENU MRSM LAMPIRAN 1

AGIHAN KALORI HARIAN MENGIKUT WAKTU MAKAN

MENU 1 HB 2 HB 3 HB 4 HB 5 HB 6 HB 7 HB
SARAPAN PAGI 365kcal 450kcal 605kcal 500kcal 470kcal 550kcal 325kcal
MINUM PAGI 386kcal 250kcal 170kcal 340kcal 386kcal 340kcal 180kcal
MAKAN TENGAH HARI 650kcal 710kcal 935kcal 590kcal 755kcal 675kcal 825kcal
MAKAN MALAM 635kcal 625kcal 505kcal 630kcal 570kcal 595kcal 730kcal
MINUM MALAM 510kcal 315kcal 320kcal 395kcal 270kcal 406kcal 396kcal
KALORI SEHARI 2546kcal 2350kcal 2535kcal 2455kcal 2451kcal 2566kcal 2456kcal

AGIHAN KALORI HARIAN MENGIKUT WAKTU MAKAN

MENU 8 HB 9 HB 10 HB 11 HB 12 HB 13 HB 14 HB
SARAPAN PAGI 580kcal 450kcal 505kcal 420kcal 391kcal 485kcal 400kcal
MINUM PAGI 330kcal 406kcal 180kcal 360kcal 440kcal 300kcal 490kcal
MAKAN TENGAH HARI 590kcal 715kcal 740kcal 735kcal 580kcal 650kcal 580kcal
MAKAN MALAM 595kcal 495kcal 625kcal 575kcal 740kcal 560kcal 620kcal
MINUM MALAM 250kcal 340kcal 360kcal 315kcal 235kcal 410kcal 336kcal
KALORI SEHARI 2345kcal 2406kcal 2430kcal 2405kcal 2386kcal 2435kcal 2426kcal

AGIHAN KALORI HARIAN MENGIKUT WAKTU MAKAN

MENU 15 HB 16 HB 17 HB 18 HB 19 HB 20 HB 21 HB
SARAPAN PAGI 325kcal 416kcal 520kcal 330kcal 355kcal 470kcal 650kcal
MINUM PAGI 320kcal 365kcal 420kcal 396kcal 270kcal 306kcal 420kcal
MAKAN TENGAH HARI 770kcal 760kcal 605kcal 685kcal 980kcal 735kcal 635kcal
MAKAN MALAM 565kcal 530kcal 650kcal 630kcal 625kcal 625kcal 480kcal
MINUM MALAM 280kcal 300kcal 260kcal 340kcal 310kcal 340kcal 310kcal
KALORI SEHARI 2290kcal 2371kcal 2435kcal 2381kcal 2540kcal 2501kcal 2495kcal
MENU MRSM LAMPIRAN 1

AGIHAN KALORI HARIAN MENGIKUT WAKTU MAKAN

MENU 22 HB 23 HB 24 HB 25 HB 26 HB 27 HB 28 HB
SARAPAN PAGI 365kcal 310kcal 375kcal 476kcal 470kcal 440kcal 345kcal
MINUM PAGI 341kcal 450kcal 406kcal 330kcal 460kcal 360kcl 340kcal
MAKAN TENGAH HARI 745kcal 580kcal 915kcal 655kcal 735kcal 715kcal 600kcal
MAKAN MALAM 635kcal 680kcal 550kcal 540kcal 575kcal 685kcal 740kcal
MINUM MALAM 320kcal 370kcal 320kcal 510kcal 226kcal 300kcal 430kcal
KALORI SEHARI 2406kcal 2390kcal 2566kcal 2511kcal 2466kcal 2500kcal 2455kcal

AGIHAN KALORI HARIAN MENGIKUT WAKTU MAKAN

MENU 29 HB 30 HB 31 HB
SARAPAN PAGI 365kcal 450kcal 605kcal
MINUM PAGI 386kcal 250kcal 170kcal
MAKAN TENGAH HARI 650kcal 710kcal 935kcal
MAKAN MALAM 635kcal 625kcal 505kcal
MINUM MALAM 510kcal 315kcal 320kcal
KALORI SEHARI 2546kcal 2350kcal 2535kcal