Day and Night Diet Menu – Everyone wants a healthy body with ideal body posture.
This of course can be realized in various ways, one of which is by going on a diet.
Through this diet program, it is believed that we can lose weight by adjusting our diet to be healthier.
The success of the diet is not only in the way we manage our diet, but also must be balanced with
exercise.
In managing the diet should not be arbitrary. The types of food included in the morning and
evening diet must contain balanced nutrition, from carbohydrates, vitamins, proteins, healthy fats, to
minerals.
When you’re on a diet, it doesn’t mean you eat small portions right away. However, we still
eat as usual with a menu that is not excessive. In this morning and evening diet, there are
prearranged meal times, namely
- Breakfast (06.00 – 08.00)
- Morning snack (09.30 – 10.00)
- Lunch (12.00 – 14.00)
- Afternoon snack (16.00 – 17.00)
- Dinner (18.00 – 19.00)
Then, what are the recommendations for the morning and evening diet menu? Come on, look
at the following reviews so that Sinaumed’s can follow the example for dieting
activities!
Morning Day and Night Diet Menu Recommendations
First day
| Breakfast
(06.00 – 08.00) |
|
| Morning snack
(09.30 – 10.00) |
An apple |
| Have lunch
(12.00 – 14.00) |
|
| Afternoon snack
(16.00 – 17.00) |
An apple |
| Dinner
(18.00 – 19.00) |
|
The second day
| Breakfast
(06.00 – 08.00) |
|
| Morning snack
(09.30 – 10.00) |
1 medium piece of papaya fruit |
| Have lunch
(12.00 – 14.00) |
|
| Afternoon snack
(16.00 – 17.00) |
1 banana |
| Dinner
(18.00 – 19.00) |
|
The third day
| Breakfast
(06.00 – 08.00) |
|
| Morning snack
(09.30 – 10.00) |
Fruit juices without added sugar |
| Have lunch
(12.00 – 14.00) |
|
| Afternoon snack
(16.00 – 17.00) |
1 apple |
| Dinner
(18.00 – 19.00) |
|
The fourth day
| Breakfast
(06.00 – 08.00) |
|
| Morning snack
(09.30 – 10.00) |
1 apple |
| Have lunch
(12.00 – 14.00) |
|
| Afternoon snack
(16.00 – 17.00) |
Fruit salad |
| Dinner
(18.00 – 19.00) |
|
Fifth day
| Breakfast
(06.00 – 08.00) |
|
| Morning snack
(09.30 – 10.00) |
Fruit juice without added sugar |
| Have lunch
(12.00 – 14.00) |
|
| Afternoon snack
(16.00 – 17.00) |
Fruit salad |
| Dinner
(18.00 – 19.00) |
|
Sixth Day
| Breakfast
(06.00 – 08.00) |
|
| Morning snack
(09.30 – 10.00) |
3 pieces of pineapple |
| Have lunch
(12.00 – 14.00) |
|
| Afternoon snack
(16.00 – 17.00) |
Fruit salad |
| Dinner
(18.00 – 19.00) |
|
Seventh day
| Breakfast
(06.00 – 08.00) |
|
| Morning snack
(09.30 – 10.00) |
A glass of red guava juice |
| Have lunch
(12.00 – 14.00) |
|
| Afternoon snack
(16.00 – 17.00) |
Fruit salad |
| Dinner
(18.00 – 19.00) |
|
Nutritional Content in the Morning Afternoon
and Evening Diet Menu
In the morning and evening diet menu, even though the portion is relatively small, it must still contain
balanced nutrition for the body. The nutritional content is carbohydrates, protein, minerals,
vitamins, and healthy fats.
1. Carbohydrates
The content of carbohydrates will always be needed by the body because it functions as a source of energy.
Even so, in this morning and evening diet, you only need to reduce the amount of carbohydrates that
enter our bodies.
a. Rice
Eating rice is important for health. However, in this diet program, you can replace it with
brown rice. Why does it have to be brown rice? Because red rice has a lower
calorie content, but is rich in vitamins and minerals which are good for weight loss.
b. Bananas
Bananas are one of the fruits that contain carbohydrates. Apart from bananas, there are also
dates, mangoes, oranges, and beets that you can make recommendations if you are bored with bananas.
c. Boiled potato
Another way to enjoy carbohydrates is to eat boiled potatoes. Boiled potatoes have been used
as a dietary food recommendation by health experts. This is because boiled potatoes contain
vitamins and minerals, especially potassium, B vitamins to vitamin C.
In fact, in 100 grams of boiled potatoes it has about 87 calories! Therefore, boiled potatoes
are suitable as food for the diet because they have high fiber content and are low in fat.
d. Sweet potato
Don’t think that sweet potatoes are an ancient food. In fact, sweet potatoes have a lot of
carbohydrate content and can be an option to replace rice. Various types of sweet potatoes are
suitable for consumption in diet programs, especially purple sweet potatoes and sweet
potatoes.
Sweet potatoes are said to have low calories, so don’t hesitate to make sweet potatoes one of your diet menus!
e. Wheat bread
In the previous diet menu recommendations, there is a breakfast menu in the form of 2 slices of whole wheat
bread. This is because two slices of wheat bread contain about 190 calories. In
contrast to two slices of plain white bread which contains about 200 calories.
Apart from that, wheat bread has ingredients that are beneficial to the body such as fiber, vitamin K, and
anti-oxidants which can function to reduce stroke triggers.
By making whole wheat bread a part of the diet menu at breakfast or lunch, it will make your stomach feel full so
you don’t constantly want to eat again.
2. Protein and Fat
In order for your body to stay healthy, you don’t only need carbohydrates, but you also have to eat foods
that contain protein and fat. In this case, you need an energy source in the form of side
dishes so that your diet program is successful.
a. Steamed Tofu and Tempeh
Tofu and tempeh are types of side dishes that are easy to find at low prices. Even though it’s
cheap, the protein content in tofu and tempeh is no less high than meat, you know…
Tofu contains low calories so it is suitable for those of you who want to run a low calorie diet program.
However, tofu and tempeh are not suitable for those who are on the DEBM diet because the protein
must be of animal origin, such as meat.
b. Boiled eggs
Eggs are considered to have many health benefits, therefore in the recommendation for the morning and evening
diet menu the night before, there is a boiled egg menu for breakfast.
This means that eggs contain high nutrition and low calories and amino acids which function to facilitate
our body’s metabolic system. From the low calories that boiled eggs have, this can be a simple
way to lose weight.
c. Boiled or Steamed Chicken Breast
Besides having an affordable price, chicken breast also contains high protein. However, in
order to consume this chicken breast, it must be prepared by boiling or steaming, right… of
course without the skin.
d. Fish
Sinaumed’s must have known that fish contains good nutrition for the body. Therefore, fish can be
a recommendation in your diet menu. However, to process this fish, you can’t mix it with oil
and limit the use of sugar and salt, ok?
Fish is suitable to be used as a diet menu if it is processed by burning, boiling, or pepes.
Don’t eat fried fish if you want your diet to be successful, because fried fish contains a lot of
oil.
3. Vitamins
The content of vitamins is also a complement to the diet menu, you know…
Foods that contain this vitamin can be vegetables and fruits. Vegetables contain lots of
nutrients and are low in calories, so they are suitable for your diet menu.
a. Urap
Did Sinaumed’s know about vegetables that are processed with ointment? This food is
in the form of boiled vegetables and mixed with grated coconut sauce. This ointment preparation
can be a diet menu option because it contains boiled vegetables so it is good for the body.
b. Soup
For Sinaumed’s who want to process vegetables in a fast and simple way, they can choose this vegetable soup.
However, for a diet menu, it’s best if the vegetable soup doesn’t need to be put in broth, right?
Just add enough salt to taste.
c. Vegetable Salad
Vegetable salad is a contemporary and practical way of preparing vegetables. Salads generally
contain a mixture of mayonnaise and cheese, for this vegetable salad you shouldn’t …
You can process it by boiling vegetables and then mixing it with olive oil to make it taste better, so you will
like it when you eat it!
So, those are the recommendations for the morning and evening diet menu along with the
nutritional content that must be contained in the food menu. Sinaumed’s can create your own style
of menu variation with a dose that is not excessive . In carrying out this diet program, you
also have to continue to exercise regularly so that you get maximum results.