This document provides the weekly menu and nutrition information for a low-calorie meal plan across 4 weeks. Each week includes 6 meal options consisting of foods like rice, protein (meats, eggs, tofu), vegetables, and fruits. Nutritional information is provided for each meal including calories (E), protein (P), fat (L), and carbohydrates (Kh).
This document provides the weekly menu and nutrition information for a low-calorie meal plan across 4 weeks. Each week includes 6 meal options consisting of foods like rice, protein (meats, eggs, tofu), vegetables, and fruits. Nutritional information is provided for each meal including calories (E), protein (P), fat (L), and carbohydrates (Kh).
This document provides the weekly menu and nutrition information for a low-calorie meal plan across 4 weeks. Each week includes 6 meal options consisting of foods like rice, protein (meats, eggs, tofu), vegetables, and fruits. Nutritional information is provided for each meal including calories (E), protein (P), fat (L), and carbohydrates (Kh).
hari ke- 1 Bihun Jagung Bakso Lo Hoa Bihun jagung 40 gr Bakso Lo Hoa (bakso lo hoa 50 gr + sawi putih 30 gr + wortel 30 gr + jamur kuping 30 gr + seledri 10 gr) Sambel bawang (cabe 10 gr + bawang putih 5 gr) Anggur 50 gr E = 387,4 kkal P = 15,2 gr L = 22,1 gr Kh = 35,4 gr
2 Nasi Coklat Ayam Betutu
Nasi coklat 50 gr Ayam betutu 50 gr Sayur urap Bali (kc. Panjang muda 50 gr + tauge panjang 25 gr + kelapa parut muda 10 gr + cabe 5 gr + kubis 25 gr) Tempe oatmeal 25 gr (tempe 20 gr + oatmeal 5 gr) Melon 50 gr E = 394,9 kkal P = 24,8 gr L = 17,6 gr Kh = 38 gr
3 Boiled Sweet Potato mix Galantin Sayur
Ketela ungu 50 gr Galantin sayur (ayam giling 50 gr + seledri 5 gr + wortel 5 gr) Telur dadar gulung 25 gr Oseng buncis 40 gr + wortel 40 gr + tauge 20 gr Sambel tomat (cabe 5 gr + tomat 5 gr + bawang putih 2 gr) Infused water (lemon 5 gr + timun 10 gr + apel 10 gr + air secukupnya) E = 385,5 kkal P = 21,7 gr L = 19,0 gr Kh = 35,8 gr
4 Rolade Quinoa Kakap saus jahe
Rolade tahu quinoa cetak 70 gr Ikan kakap saus jahe 60 gr (kakap 50 gr + saus jahe 10 gr) Saute janten 50 gr + wortel 50 gr + brokoli 50 gr = 150 gr Pepaya 100 gr E = 304 kkal P = 24,4 gr L = 9,7 gr Kh = 32,9 gr
5 Nasi Merah Telur Ceplok mix Sambel Matah
Nasi merah 50 gr Telur ceplok kukus 50 gr Tempe sate 25 gr Saute pokcoy 40 gr + wortel 40 gr + jagung 20 gr Sambel matah (cabe 5 gr + bawang putih 2 gr + bawang merah 2 gr) Semangka 50 gr E = 344,1 kkal P = 15,5 gr L = 14,4 gr Kh = 42 gr
6 Nasi Hitam Ayam Bb Bali
Nasi Hitam 50 gr Lalapan (timun 40 gr + tomat 40 gr + kemangi 20 gr) Ayam bb bali (dada 50 gr + cabe merah 10 gr) Tempe orek 25 gr Sambel bawang (cabe rawit 10 gr + bawang putih 5 gr) Jeruk 50 gr E = 367,5 kkal P = 21,3 gr L = 17,5 gr Kh = 33 gr Siklus menu low calori minggu kedua
Menu Menu siang
hari ke- 1 Mashed Potato Ayam Sechuan Mashed Potato (Kentang 50 gr + fibercreme 5 gr) Ayam Sechuan (ayam fillet 50 gr + saus tomat 5 gr + saus cabe 5 gr + cabe 5 gr + wortel 10 gr) Saute sayuran (brokoli 40 gr + kembang kol 40 gr + wortel 20 gr) Jeruk 50 gr E = 349,9 kkal P = 16,7 gr L = 20,4 gr Kh = 27,1 gr
2 Nasi Merah Tamagoyaki
Nasi merah 50 gr Tamagoyaki / telur dadar gulung korea (telur 50 gr + wortel 10 gr + loncang 10 gr + saus tiram 10 gr + selada 5 gr) Saus tomat 15 gr Salad mix vegetable (buncis 30 gr + wortel 30 gr + jagung pipil 20 gr + saus mayonnaise 10 gr) Semangka 50 gr E = 387,9 kkal P = 10,5 gr L = 21,2 gr Kh = 41,11 gr
3 Lead beef salad wrap
Kulit kebab 20 gr + korned beef 10 gr + jagung pipil 10 gr + wortel 10 gr + selada 5 gr + timun 10 g + mayonnaise 10 gr) Penne saus Bolognese tabur oregano (penne 40 gr + saus Bolognese 15 gr) Buah Naga 50 gr E = 357,1 kkal P = 10,7 gr L = 13,1 gr Kh = 26,5 gr
4 Nasi Campur Bali
Nasi shirataki 50 gr Ayam suwir bb kuning 50 gr Tauge 30 gr + kacang panjang 30 gr + wortel 40 gr Sambel matah (cabe 10 gr + bawang merah 5 gr + bawang putih 5 gr) Tempe katsu low fat 30 gr (tempe 25 gr + tepung panir 5 gr) Anggur 50 gr E = 344,5 kkal P = 23,9 gr L = 15,4 gr Kh = 32,5 gr
5 Nasi Kongbab Kakap Bakar with Sayur Asem Segar
Nasi kongbab 50 gr Kakap bakar 50 gr Timun 20 gr Sayur asem (labu siam 25 gr + wortel 25 gr + jagung 25 gr + kacang panjang 25 gr + tomat 10 gr) Tahu bacem rebus (tahu kepel 50 gr + gula 5 gr) Sambal dadak tanpa minyak (cabe 10 gr + bawang merah 5 gr + bawang putih 5 gr) Pepaya 50 gr E = 364,2 kkal P = 21,5 gr L = 5,4 gr Kh = 58,7 gr
6 Nasi gurih bunga telang ayam balado
Nasi gurih bunga telang (nasi 50 gr + bunga telang 5 gr + fiber crème 5 gr) Ayam bb balado (dada ayam 45 gr + cabe kriting 5 gr) Mie telur dadar 25 gr Oseng daun kates (daun kates 90 gr + cabe merah 10 gr) Infused water (lemon 5 gr + apel 10 gr + air secukupnya) E = 393,1 kkal P = 18,5 gr L = 18,0 gr KH = 40,9 gr Siklus menu low calori minggu ketiga
Menu Menu siang
hari ke- 1 Tomyam Seafood Tomyum (udang 50 gr + cabe 10 gr + jamur kancing 30 gr + wortel 30 gr + tomat 10 gr + seledri 5 gr + pokcoy 30 gr + fiber crème 5 gr + kuah tomyum secukupnya) Bihun rebus 50 gr Pepaya 50 gr E = 358,9 kkal P = 10,6 gr L = 7,6 gr Kh = 62,9 gr
2 Kentang kukus ayam lada hitam
Kentang kukus cetak tabur seledri (kentang 50 gr + seledri 5 gr) Ayam lada hitam (ayam 60 gr + saus lada hitam 10 gr + paprika merah 10 gr + paprika hijau 10 gr) Saute kembang kol 30 gr + pokcoy 30 gr + wortel 40 gr Melon 50 gr E = 366,3 kkal P = 18,9 gr L = 21,8 gr Kh = 24,6 gr
3 Nasi sorgum chicken rollade
Nasi sorgum 50 gr Chicken rollade (ayam giling 50 gr + telur 25 gr) Vegetables stirfry (wortel 30 gr + brokoli 40 gr + jamur tiram 30 gr) Jus jambu (jambu 50 gr + air secukupnya) E = 370,7 kkal P = 20,7 gr L = 17,8 gr Kh = 30,8 gr
4 Nasi Bakar Ayam Suwir Balado
Nasi bakar (nasi 50 gr + fiber crème 5 gr) Ayam suwir bb balado (ayam 50 gr + cabe 10 gr) Oseng janten 40 gr + wortel 30 gr + kacang polong 20 gr Semangka 50 gr E = 398,4 kkal P = 17,1 gr L = 20,6 gr Kh = 38,0 gr 5 Nasi hitam lele saus Padang Nasi hitam 50 gr Fillet lele saus Padang (lele 50 gr + saus tomat 5 gr + saus sambal 5 gr + saus tiram 5 gr + cabe 5 gr) Balado terong ungu 30 gr Oseng kacang panjang 30 gr + jagung pipil 40 gr + cabe 10 gr Buah naga 50 gr E = 340,2 kkal P = 13,1 gr L = 14,4 gr Kh = 45,1 gr
6 Roti Gandum Panggang Boiled Egg
Roti gandum panggang 50 gr Boiled Egg (telur ayam 50 gr) Saus Tartar (putih telur 25 gr + seledri 5 gr) Salad sayuran (kubis ungu 30 gr + wortel 30 gr + timun 30 gr + tomat iris kotak 10 gr + saus mayonnaise 10 gr) Anggur 50 gr E = 321,7 kkal P = 11,9 gr L = 23,1 gr Kh = 17,5 gr Siklus menu low calori minggu keempat
Menu Menu siang
hari ke- 1 Nasi sorgum ayam bakar Taliwang Nasi sorgum 50 gr Ayam bakar Taliwang (fillet ayam 50 gr + cabe merah 5 gr) Tahu fantasi sayur (tahu putih 50 gr + wortel 15 gr) Oseng sawi putih 40 gr + wortel 40 gr + kapri 20 gr + cabe 5 gr Jeruk 50 gr E = 398,8 kkal P = 23,9 gr L = 18,0 gr Kh = 37,3 gr
2 Gado gado saus kacang panggang tanpa minyak
Kentang kukus 50 gr Bayam 30 gr + kacang panjang 20 gr + kubis 20 gr + timun 20 gr + wortel 30 gr Telur rebus 50 gr Tempe sate (tempe 25 gr + gula 3 gr + kecap 3 gr) Bb kacang (kacang tanah 10 gr + gula jawa 10 gr) Buah naga 50 gr E = 333,2 kkal P = 17,0 gr L = 11,3 gr Kh = 43 gr
3 Nasi coklat empal tenderloin
Nasi coklat 50 gr Empal tenderloin (daging sapi 50 gr + fibercreme 5 gr + gula 5 gr) Oseng buncis 50 gr + wortel 50 gr + cabe 5 gr Sambel terasi (cabe 10 gr + bawang merah 5 gr + bawang putih 5 gr + terasi 5 gr) Jus semangka 50 gr + jeruk nipis 10 gr E = 317,6 kkal P = 17,8 gr L = 10,5 gr Kh = 40,3 gr
4 Nasi liwet dada ayam panggang
Nasi liwet 50 gr (nasi putih 50 gr + fiber crème 5 gr) Sambel gr jepan (labu siam 50 gr + wortel 50 gr + cabe merah 15 gr) Dada ayam panggang 50 gr Telur terik 50 gr Sambel tomat (cabe merah 15 gr + tomat 5 gr + bawang merah 5 gr + bawang putih 5 gr) Semangka 50 gr E = 396,9 kkal P = 22,5 gr L = 21,3 gr Kh = 29,0 gr
5 Nasi hitam oriental fish fillet
Nasi hitam 50 gr Oriental fish fillet / ikan kakap saus oriental 50 gr Sambel kecap (kecap 10 gr + cabe 5 gr) Saute pokcoy 40 gr + jagung 20 gr + wortel 40 gr + jamur kuping 10 gr Pepaya 50 gr E = 315,3 kkal P = 15,0 gr L = 72,5 gr Kh = 40 gr
6 Mie ayam healthy
Mie 50 gr + kuah mie secukupnya Sawi hijau 50 gr + daun bawang 25 gr Ayam bb kuning 50 gr Sambel bawang (cabe 10 gr + bawang 5 gr) Saos sambal 10 gr Jeruk 50 gr E = 308,3 kkal P = 18,7 gr L = 16,9 gr Kh = 23,8 gr