Waktu Menu Bahan Urt Berat Kalori Protein

Sandwich AlpukRoti Tawar Gandum 2 lbr 70 190 6

Makan Pagi Alpukat 1/2 buah 50 80 1
pkl 07.00 Ayam 1 ptg kcl 50 105 20.12
Selada 2 lbr 5 1 0.04
Tomat masak 1 ptg bsr 20 4 0.18
Keju lembaran 1 lbr 17 50 2
Mashed Potato Kentang 1 buah 150 87 1.87
Jagung kuning muda 1/2 buah 30 28 0.93
Merica 1/4 sdt 2 7.18 0.23
Mentega 1 sdt 5 36 0.04
Garam 1 sdt 5 0 0
Susu skim 1/4 gelas 20 10 0.69
Susu Susu Skim 1 gelas 100 49 3.43
SUB TOTAL 647.18 36.53
Kudapan Pagi Wortel 1 buh kcl 15 2.8 0.6
pkl 09.30 Tahu 1 ptg sdg 25 19 2
Ketimun 1 buah 40 5.2 0.89
Bawang putih 3 siung 18 15.8 1.7
Asinan Sayur Cabe rawit 5 buah 30 95.4 4.6
Kacang tanah 3 sdm 25 103.5 4.7
Asam jawa 1 sdm 10 25.5 0.3
Gula pasir 2 sdm 20 77.4 0
cabe merah 2 buah 20 5.4 1.2
SUB TOTAL 350 15.99
Makan Siang beras putih giling 360.9 9.7
pkl 12.30 bayam segar 14.8 2.5
wortel 5.2 1.2
bawang putih 10.1 1.4
bawang merah 70.9 3.3
jagung kuning segar 54 3.5
tempe kedelai 59.7 7.7
tahu 22.8 4.2
minyak kelapa 129.3 0
tomat masak 6.3 1.6
cabe rawit 114.5 5.3
SUB TOTAL 848.5 40.4
Kudapan siang Salad Buah yogurt 1/2 gls 75 39 2.475
pkl 14.30 keju 1ptg sdg 40 130.4 9.12
pepaya 1 ptg sdg 150 51.75 0.5625
pir 1/2 ptg buah 50 32.15 0.4
pisang raja uli 1 buah kcl 50 73 1
air putih air mineral 1 gls 100 ml 40.4
SUB TOTAL 326.3 13.5575
Makan Malam Nasi putih Beras giling 1/2 gls 80 288 5.44
pkl 18.00 Tahu cina besar 3 bh besar 120 91.2 9.7
Jamur mitake 3 bks 300 81 6.6
Bawang merah 10 siung 60 52.8 1.7
Bawang putih 2 siung 12 10.6 0.3
Pepes Tahu Jamur
Daun bawang 3 batang 30 6.3 0.4
Cabe rawit merah 5 bh 10 32 1.2
Daun salam 5 lbr 7 19.3 1.6
Serai 3 batang 9 12.4 1
SUB TOTAL 593.6 27.94
TOTAL 2765.58 134.4175
Lemak KarbohidratKalsium Fosfor Besi Vit A Vit B1 Vit C Air
2.4 31 51.1 0 1.96 4.9 0 0.28 0
7.33 4.25 6 0 0.3 73 0 10 0
2.1 0 4.06 58 0.435 234.9 0.02 0 16.2
0.01 0.15 1.8 1.25 0.05 370.25 0 0.46
0.04 0.78 0.95 5.13 0.095 285 0 7.6 17.86
3.5 2 132.09 57.46 0.34 127.5 0.02 0.17
0.1 20.13 14 71.4 0.89 0 0.14 21.675 99.2
0.22 6.7 0.42 9 0.09 0 0.01 0.756 5.334
0.136 1.28 9.2 4 1.86 0 0.004 0 0.258
4.06 0 1.2 0.8 0.05 165 0 0 0
0 0 0 0 0 0 0 0 0
0.34 1 7.2 0.7 0.02 0 0.008 0.2 18.1
1.7 4.98 123 97 0.1 0 0.04 1 90.5
21.936 72.27 351.02 304.74 6.19 1260.55 0.242 42.141 247.452
0 0.6 5.6 3.2 0.1 117.8 0 0.4 1.2
0.2 0.5 26.3 24.3 1.4 0 0 0 1.8
0 1.1 5.67 8 0.1 8.4 0 2 3.778
0.1 3.7 7.9 12.6 0.1 0 0 1.8 0.25
3.2 17 44.4 87.9 2.3 1248.3 0.1 22.8 0.71
6 3 16.8 68.5 0.9 0 0 0 0
0 6.7 4.2 8.2 0.2 0.1 0 0.3 0
0 20 0.2 0.4 0 0 0 0 0.89
0.1 1.2 1.8 3.8 0.1 94.2 0 29.2 0.86
9.6 53.8 112.87 216.9 5.2 1468.8 0.1 56.5 9.488
0.6 70.4 8 103 1.1 0 0.3 0 0
0.1 2.9 84.4 28.8 0.2 207.6 0.3 13.2 0
0 1 8.2 7 0.1 314.8 0 1.4 17.9
0.1 1.8 11.2 15.1 0.1 0.4 0 2.9 32.8
0.1 12.2 19 67 0.5 0 0.3 7 31
0.6 12.6 1 51.5 0.3 6.5 0.1 3 0
1.3 5.1 27.9 61.8 0.5 0.3 0.1 0 0
1.4 0.6 31.5 29.1 0.2 0 0 0 0
14 0 0.9 1 0 750 0 0 0
0.1 1.4 1.5 7.2 0 26.1 0.6 5.7 0
5.3 10.4 53.3 105.5 0.9 1498 1.1 27.4 0
23.6 118.4 246.9 477 3.9 2803.7 2.8 60.6 81.7
1.875 3 90 67.5 0.075 54.75 0.03 0 66
8.12 5.24 310.8 135.2 0.6 300 0.004 0.4 15.4
0 13.725 25.875 13.5 1.9125 410.6 0.045 87.75 97.5375
0 7.73 0 0 3.125 45 8 191.25 42.05
0.1 19.1 5 19 0.45 0 0.025 1.5 29.55
23.6 0 0 0 0 0 0 0 0
10.095 48.795 431.675 235.2 6.1625 810.35 8.104 280.9 250.5375
0.56 55.12 4.8 112 0.8 0 0.1 0
 6.8 2.3 126 116.4 6.5 0 0.1 0
2.5 5.3 18 261 5.1 0 0.2 12
1.2 5.2 26.4 42 0.2 0 0 6
1 2.4 4.3 8.2 0 0 0 1.2
0.2 1.5 6 9.6 0.2 28.8 0 2.1
1.6 5.6 23.6 44 1.2 624.2 0 11.2
0.3 3.6 102.8 24.6 6.9 163.4 0 8.5
0.2 2.3 66.1 15.8 4.4 105 0 5.5
14.36 83.32 378 633.6 25.3 921.4 0.4 46.5 0
79.591 1182.645 1520.465 1867.44 46.7525 7264.8 11.646 486.641 589.1775