Quantity Calories

BREAKFAST Carbs Protein Fats Total

Boiled Egg 1 pcs. - 32 kcal 36 kcal 68 kcal
Oatmeal 72 grams 264 kcal 24 kcal - 288 kcal
Low-fat milk 1 tetrabrix 48 kcal 32 kcal 45 kcal 125 kcal
Ripe Mango 1 pc. 40 kcal - - 40 kcal
521 kcal
AM SNACKS Carbs Protein Fats Total
Macaroni 2 cups 176 kcal 16 kcal - 192 kcal
Cheese 1 slice - 32 kcal 36 kcal 68 kcal
Whole wheat crackers 4 pcs. 92 kcal 8 kcal 68 kcal 168 kcal
428 kcal
LUNCH Carbs Protein Fats Total
Stir Fried Tofu 2 pcs. - 64 kcal 72 kcal 136 kcal
Olive Oil 2 teaspoons - - 90 kcal 90 kcal
Sauteed Kangkong 1 cup cooked 24 kcal 8 kcal - 32 kcal
Rice 1 ½ cup 264 kcal 24 kcal - 288 kcal
Yoghurt Drink 125 mL 80 kcal 8 kcal - 88 kcal
634 kcal
PM SNACKS Carbs Protein Fats Total
Chicken breast ¼ piece
Buns 2 pieces
Tomato-Lettuce ½ cooked
Mayo 3 teaspoons 188 kcal 52 kcal 135 kcal 375 kcal
Banana 1 pc. 40 kcal - - 40 kcal
Black Coffee 150 ml - - -
415 kcal
DINNER Carbs Protein Fats Total
Oven-baked Tilapia Fillet 1 slice - 32 kcal 9 kcal 41 kcal
Potato Chives 1 ½ cup 88 kcal 8 kcal - 96 kcal
Rice 1 ½ cup 264 kcal 24 kcal - 288 kcal
Orange Juice 1 orange 40 kcal - - 40 kcal
465 kcal