🥗 Meal
Plan Harian (Tanpa Roti Gandum, Pakai Nasi Putih)
| Waktu |
Menu |
Porsi |
Kalori (kkal) |
Protein (g) |
| Sarapan |
Telur rebus |
2 butir (100g) |
140 |
12 |
|
Nasi putih |
1 centong kecil (120g) |
160 |
4 |
|
Kopi hitam tanpa gula |
1 cangkir (240 ml) |
0 |
0 |
| Total |
|
|
300 |
16 |
|
|
|
|
|
| Makan Siang |
Nasi putih |
1 centong (150g) |
200 |
4 |
|
Tempe goreng |
100g |
200 |
20 |
|
Tumis sayur (bayam/kangkung) |
100g |
50 |
3 |
| Total |
|
|
450 |
27 |
|
|
|
|
|
| Snack / Pre-Workout |
Telur rebus |
1 butir (50g) |
70 |
6 |
|
Pisang sedang |
1 buah (~120g) |
100 |
1 |
| Total |
|
|
170 |
7 |
|
|
|
|
|
| Makan Malam |
Nasi putih |
1/2 centong (75g) |
100 |
2 |
|
Tahu goreng |
100g |
160 |
16 |
|
Sayur rebus / sup |
100g |
50 |
3 |
| Total |
|
|
310 |
21 |
|
|
|
|
|
| Snack Malam (opsional) |
Telur rebus |
1 butir (50g) |
70 |
6 |
| Total Harian |
|
|
1300 |
77 |
Penyesuaian Tambahan untuk Capai Target Protein 148g:
| Opsi Tambahan |
Porsi |
Kalori (kkal) |
Protein (g) |
| Dada ayam panggang |
100g |
165 |
31 |
| Tempe goreng tambahan |
50g |
100 |
10 |
| Susu protein whey (optional) |
1 scoop (30g) |
120 |
24 |
Kalau kamu tambahkan
dada ayam 100g di makan siang dan malam, total protein
kamu bisa mendekati target dan kalori tetap manageable.