Menu h-7 pertandingan Wakt
u Menu Bahan URT
B D D
En erg i
K H
P ro
t L m k
Se ra t
Vit.
A
Vit . B1
Vit . B2
Vit . B3
Vit . C Fe
Kal iu m
Nat riu m
Kal siu
m
Cai ran Makan
pagi nasi nasi putih 3 ctg 15 0
26
3 60 6 0 0.
2 0 0.0
5 0.1 2.6 0 2.4 80.
2 1 7 56.
7 07.00 telur
rebus telur 1 btr 55 75 0 7 5 0 33.
55 0.0
66 0.2
09 0.1
1 0 1.8
5
73.
23
87.7 5
53.1 4
45.
9 tempe
goreng kangkung 1/2
gls 50 13 2.5 0.
5 0 1 0 0.0
35 0.1
8 1 8.5 1.1
5
125
.05 32.5 33.5 45.
5 sayuran
tumis wortel 1/2
gls 50 13 2.5 0.
5 0 0.
5 417 .5 0.0
2 0.0
2 0.5 9 0.5 122
.5 35 22.5 44.
9 buah
segar minyak 1 sdt 5 50 0 0 5 0 0 0 0 0 0 0 0 0 0 0
susu tempe 2 ptg
sdg 50 75 7 5 3 2.
1 0 0.1
2 0.3 1.6
5 0 2.4
5
313
.35 11 101 18.
4 minyak 2 sdt 10 10
0 0 0 10 0 0 0 0 0 0 0 0 0 0 0
mangga 1 ptg
bsr 90 50 12 0 0 2.
62 0 0.0
63 0 0.5 4
54.
9 0.9 144
.9 63 18 59.
8 apel 1 bh
kcl 85 50 12 0 0 2.
21 2.5
5
0.0 34
0.0 25
0.0 85
4.2 5
0.2 5
110
.5 1.7 5.1 2.2 1 susu skim 1 gls 17
5 66 8.7 5
6.
1 0 0 239
.75 0.0
7
0.2 45
0.1 54
1.7 5
0.1 75
290
.5 66.5 215.
25
158 .3 Seling
an sandwic
h roti
gandum 1 iris 70 17
5 40 4 0 6.
02 0 0 0 0 0 0 0 290.
01 0 0
10.00 mentega 2 sdt 10 10
0 0 0 10 0 100 0 0.0
1 0 0 0.1
1 10.
3 65.3 1.5 1.6 alpukat
1/2 bh
bsr 60 50 0 0 5 0 0 0.0
3
0.0
48 0.6 7.8 0.5 4
166
.8 1.2 6 0
selai 1 15 75 7 5 3 0. 0 0.0 0.0 0 0 0.1 10. 4.5 0.3 5.1
kacang sdm 15 01 1 5 96 yogurt
yogurt rendah lemak
2/3 gls
12
0 75 10 7 0 0 0 0 0 0 0 0 144 33.6 0 0
jus buah semangka 2 ptg sdg
18
0 50 12 0 0 0.
72 86.
4
0.0 9
0.0 9
0.5 4
10.
8 0.3
6
17.
64 12.6 12.6 0.7 2 wortel 1 gls 10
0 25 5 1 0 1 835 0.0
4
0.0
4 1 17 2.3 150
.1 65 67 91
Makan
siang nasi putih 3 ctg 15 0
26
3 60 6 0 0.
2 0 0.0
5 0.1 2.6 0 2.4 80.
2 1 7 56.
7 12.00 nasi dada
ayam
1 ptg
sdg 40 50 0 7 2 0 98 0.0
32 0.0
56 4.1
6 0 0.6 154
.36 43.6 5.6 0 ayam
tumis
bawang bombay
1/2
bh 50 13 2.5 0.
5 0 1 0 0.0
15 0.1
05 0.2 4.5 0.2
5 4.8 6 16 1
tahu
bacem minyak 2 sdt 10 10
0 0 0 10 0 0 0 0 0 0 0 0 0 0 0
sayur
bening tahu 1/2 ptg sdg
55 38 3.5 2.
5 1.
5 0.
05 5
0 0.0 05
0.0 44
0.0
55 0 1.8 7
27.
83 1.1 122.
65 0.0
5 buah
segar gula 1
sdm 13 50 12 0 0 0 0 0 0 0 0 0.0
13 0.6
1 0.13 0.65 0.7
minum minyak 1 sdt 5 50 0 0 5 0 0 0 0 0 0 0 0 0 0 0
kecap 1
sdm 10 7 0.9 0.
5 7
0.
13 0 0 0 0 0 0 0.5
7 0 111 12.3 6.3 daun
katuk
1/2
gls 50 25 5 1.
5 0 0.
75 0 0 0.1
55 1.1
5 82 1.7 5
239
.4 10.5 116.
5
0.7 5 wortel 1/2
gls 50 12 2.5 0.
5 0 0.
5 417
.5 0.0
2
0.0
2 0.5 9 0.5 122
.5 35 22.5 44.
9 pisang 2 bh
kcl 10 0 10
0 24 0 0 0.
1 0 0.0
5 0.1
1 0.1 9 0.2 0 10 20 1.9
nanas 1/4
bh 95 50 12 0 0 0.
57 2.8 5 0.0
19 0.0 38 0.1
9 20.
9 0.8 5 105
.45 17.1 20.9 0.5 7
bsr air
mineral 1 gls Seling
an
smootie s
dada ayam
1 ptg
sdg 40 50 0 7 2 0 98 0.0
32 0.0
56 4.1
6 0 0.6 154
.36 43.6 5.6 0
15.00 bayam 1/2
gls 50 12 2.5 0.
5 0 0.
35 234
,5 0.0
2
0.0
5 0.5 20.
5 1.7
5
228
.2 8 83 0.3
5 susu skim 1 gls 17
5 66 8.7 5
6.
1 0 0 239
.75 0.0
7
0.2 45
0.1 54
1.7 5
0.1 75
290
.5 66.5 215.
25
158 .3 apel 1 bh
kcl 85 50 12 0 0 2.
21 2.5 5 0.0
34 0.0 25 0.0
85 4.2 5 0.2
5 110
.5 1.7 5.1 2.2 1 pisang 1 bh
kcl 50 50 12 0 0 0.
05 0 0.0 25 0.0
55 0.0
5 4.5 0.1 0 5 10 0.9
5 kurma 6 bh 30 10
0 24 0 0 0.
21 0 0 0 0 0 0 0 0 0 0
Makan
malam nasi putih 3 ctg 15 0
26
3 60 6 0 0.
2 0 0.0
5 0.1 2.6 0 2.4 80.
2 1 7 56.
7 18.00 nasi daging
sapi
1 ptg
sdg 35 75 0 7 5 0 4.2 0.0
28 0.0
63 2.5
55 0 0.9 1
93.
45
32.5
5 3.5 0
oseng
daging minyak 2 sdt 10 10
0 0 0 10 0 0 0 0 0 0 0 0 0 0 0
perkedel kentang
bawang bombay
1/2
bh 50 13 2.5 0.
5 0 1 0 0.0
15 0.1
05 0.2 4.5 0.2
5 4.8 6 16 1
sayur
tumis kentang 1/2 bh bsr
52
.5 44 10 1 0 0.
26 0 0.0 47
0.0 52
0.5 25
11.
02 0.3
67 207
.9 3.67 33.0 7
0.2 6 buah
segar
tepung terigu
2
sdm 25 88 20 8 0
0.
07 5
0 0.0 25
0.0 17
0.2
5 0 0.3
25 0 0.5 5.5 0.0
7
minum telur 2
sdm 11 15 0 1.
4 1 0 6.7
1
0.0 13
0.0 41
0.0
22 0 0.3 3
13.
03
15.6
2 9.46 8.1 7
minyak 1 sdt 5 50 0 0 5 0 0 0 0 0 0 0 0 0 0 0
putren 1/2 50 12 2.5 0. 0 0. 0 0.1 0.0 0.4 4.5 0.5 16. 2.5 3 0.6
gls 5 65 2 5 5 8 5 buncis 1/2
gls 50 12 2.5 0.
5 0 0.
95 0 0.0
25 0.2 1.4 5.5 0.3
5 125 4 50.5 0.9 5 brokoli 1/2
gls 50 12 2.5 0.
5 0 1.
3 15.
5
0.0 35
0.0 58
0.3 2
44.
5 0.3
5 158 16.5 43.5 0 pepaya 1 ptg
bsr 11
0 50 12 0 0 1.
76 51.
7
0.0 44
0.0 66
0.4 4
85.
8 1.8
7
243
.1 4.4 25.3 1.7 6 melon 1 ptg
bsr 19
0 50 12 0 0 1.
9 0 0.0
38 0.1
9 0 0 0.7
6
317
.3 51.3 22.8 1.9 air
mineral 1 gls
Total asupan 30
80 48
4 9
4 73 30 .6 1
265 1.5 1
1.4 31
3.2 78
31.
395 42 6.2 2
33.
47 5
453 8.3 2
126 8.93
142 5.57
876 .27
Total kebutuhan 30
06.
2 48 7.5
4 9 5.
2 74
.6 2
30
