MENU SEHARI

Waktu Bahan Berat Energi Protein

Menu URT
Makan Makanan (gr) (kal) (gr)

beras merah nasi 100 1 gls 352 7.3

Telur 50 1 btr 77 6.2

Telur kecap
kecap 10 1 sdm 10.6 10
minyak 3 1 sdm 26.5 0
tepung terigu 15 3 sdm 33.3 0.9
Makan tahu 45 3 ptg sdg 8.8 0.517
Pagi Pukul Perkedel
07.00 tahu Telur 50 1 btr 77 6.2
minyak 3 1 sdm 26.52 0
tumis
kangkung 75 3/4 gls 21 3
kangkung
minyak 3 1 sdm 27 0

Buah apel 75 1/2 bh 43.5 0.225

Sub Total Pagi 692.2 26.81

alpukat 50 1/2 bj bsr 42.5 0.45

Selingan
Pagi pkl salad buah mangga 75 1/3 bj bsr 39 0.525
10.00
anggur 20 4 bh 6 0.1

keju 25 1/2 bh 81.5 5.7

yogurt tawar 75 1/4 gls 39 2.4

Sub Total Selingan Pagi 208 9.1

beras merah nasi 100 1 gls 352 7.3

ayam 45 1 ekr 107.5 12.1

tumis ayam
brokoli
brokoli 25 1/4 gls 8.25 0.7

margarine 3 1 sdm 26.52 0

Makan tempe 50 2 ptg sdg 100.5 10.4

Siang
Pukul tempe
gula merah 8 12 sdm 29.4 0
12.00 bacem
Makan
Siang
Pukul
12.00
margarine 3 1 sdm 26.52 0

bayam 75 1/3 gls 21 3

tumis
bayam
wortel 25 1/4 gls 10.2 0.225

buah semangka 90 1/2 bh 25.2 0.45

Sub Total Siang 652.4 26.87

telur 55 1 btr 77 6

romaine 15 3 lmbr 2 0
paprika merah 20 1/4 gls 56 3
Selingan
Siang
salad sayur paprika kuning 20 1/4 gls 5 0
Pukul
16.00 bawang bombai 20 1/4 gls 8 0

yogurt tawar 15 3/4 gls 8 0

madu 10 1 sdm 29 0

Sub Total Selingan Siang 180 9

beras merah nasi 100 1 gls 352 7.3

tumis udang
udang 70 7 bj bsr 63.7 14.7
paprika

paprika hijau 25 1/4 gls 5 0.225

saus tiram 10 1 sdm 5 0.14
margarine 3 1 sdt 22.2 0.018
Makan
Malam tempe 50 2 ptg sdg 75 7
Pukul tempe orek
19.00 kecap 10 1 sdm 10.6 10

minyak 3 1 sdm 26.5 0

pakcoy 75 1/3 gls 6.75 0.787

tumis tepung maizena 3 1 sdm 11.4 0.009
pakcoy
saus tiram 10 1 sdm 5 0.14
buah melon 75 1/2 bh 27.7 0.45
Sub Total Malam 577.4 22.9
TOTAL MENU SEHARI 2,129 684.5
KEBUTUHAN 1.925,95 56,0
PRESENTASE % 115% 122%
MENU SEHARI

Lemak
KH (gr) Ca Fe Zn Vit A Vit B1 Vit C Na Serat
(gr)

1 76.2 15 4.2 1.9 0 0.34 0 10 0.8

5.4 0.35 43 1.5 71 0.5 30.5 0.06 0 0

0.2 1.3 18.4 0.8 0 0 0 0 167.1 0
3 0 0 0 0 0 0 0 0 0
0.1 7.72 2.2 0.13 0.28 0 0.01 0 0.2 0.03

1.199 0.088 24.53 0.374 0.088 0 0.001 0 0.22 0.011

5.4 0.35 43 1.5 71 0.5 30.5 0.06 0 0

3 0 0 0 0 0 0 0 0 0
0.525 2,925 50.2 1,725 71 0.5 30.5 0.06 0 0

3 0 0 0 0 0 0 0 0 0

0.3 11.17 4.5 0.225 0.225 0 0.03 3.75 1.5 1.95

23.12 100.1 200.8 10.45 215.4 1.5 91.88 3.93 179 2.791

3.25 3.85 5 0.45 0.2 0 0.025 6.5 1 0

0 9.2 15 0.75 0 0 0.022 9 2.25 1.2

0.04 1.36 7.8 0.22 0 0 0.002 0.6 0 0.24

5 3.2 194.2 0.375 0.775 56.7 0.002 0.25 352.5 0

1.8 3 90 0.075 0.45 16.5 0.03 0 30 0

10.09 20.61 312 1.87 1.425 73.2 0.079 16.3 385.7 1.44

1 76.2 15 4.2 1.9 0 0.34 0 10 0

6.3 0 6.75 0.585 0 0 0 0 36.9 0

0.1 1.75 11.7 0.175 0.175 7.75 0.017 23 8.25 0.65

3 0 0 0 0 0 0 0 0 0

4.4 6.8 77.5 2 0.9 0 0.1 0 4.5 0.7

0 7.36 6 0.24 2.1 0 0 0 1.2 0

 3 0 0 0 0 0 0 0 0 0

0.525 3 50 2 71 0.5 30.5 0.06 0 0

0.05 2.5 8.25 0.075 0.975 0 0.01 1.475 17.2 0.7

0.18 6.21 6.3 0.18 0.09 0 0.31 13.7 12.8 1.66

14.55 27.32 166.5 5.255 75.24 8.25 30.93 37.46 80.85 3.71

5.4 0.35 43 1.5 71 0.5 30.5 0.06 0 0

0.03 0.435 5.4 0.135 0.03 0 0.006 1.38 4.2 0.195

2.6 10.8 45.8 0 0 9.85 0 0.018 13.6 7
0.042 1.264 0 0 0 40 0 37.1 0 0.18

0.02 1.8 4.6 0.04 0.06 0 0.006 1.48 0.8 0.34

0.375 0.6 18 0.015 0.09 3.3 0.006 0 6 0

0 7.95 0.5 0.09 0.02 0 0 0.4 0.6 0.02

8.467 23.19 117.3 1.78 71.2 53.65 30.51 38.77 19.2 7.735

1 76.2 15 4.2 1.9 0 0.34 0 10 0

0.14 0.07 49 0.35 0.91 12.6 0.007 0 124.6 0

0.05 1.15 2.5 0.075 0.032 4.5 0.014 20.1 0.75 0.425
0.03 11 0 0 0 0 0 0.01 0 0.03
2.43 0.012 0.45 0.033 0.012 30 0 0 19.5 0
4 4.55 258.5 0.75 0.6 0 0.085 0 3.5 0.7

0.2 1.3 18.4 0.8 0 0 0 0 167.1 0

3 0 0 0 0 0 0 0 0 0

0.105 1.14 75 0 0.525 0 0.15 24.7 20.2 0.525

0.003 2.73 0.06 0.015 0.048 0 0 0 0.27 0.027

0.03 1.1 0 0 0 0 0 0.01 0 0.13

0.3 5.58 9 0.3 0.075 0 0.015 0 20.2 0.75
8 104.8 427.9 6.523 4.105 47.1 0.611 44.12 231.5 3
 63.4 286 797 25.6 367 375.2 153.8 101.3 896 18.6
42,79 311,19 883.92 15.101 7.6714 500,3 0.197 62,54 1,250 25,0
148% 91% 90% 160% 51% 70% 150% 153% 67% 70%