🎯
Goal Minggu Ini
- Konsumsi maks. 1300 kalori/hari
- Minum 8 gelas air/hari (2 liter)
- Olahraga 4–5x/minggu
- Tidur min. 6,5–8 jam/hari
- Stop makan jam maks. 20.00 malam
- stop gula, stop tempung, stop gorengan
🗓️ Daily Diet & Habit Tracker
| Date |
Weight (kg) |
Calories |
Breakfast |
Lunch |
Dinner |
Snack |
Water (8gls) |
Workout (type/dur) |
Sleep (hrs) |
Mood |
Notes |
| 2025-07-23 |
68.0 |
1300 |
kopi mangga (60 kkal) |
|
300gr |
jus tomat (40 kkal) |
☑☑ |
Cardio 30 min |
6 |
|
Refleksi singkat |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
📉 Weekly Progress (12 Weeks)
| Week |
Start Weight |
End Weight |
∆ Weight |
Waist(cm) |
Thigh(cm) |
Weekly Goal |
Notes |
| 1 |
68.0 |
|
|
|
|
–1 kg |
|
| 2 |
|
|
|
|
|
–1 kg |
|
| … |
|
|
|
|
|
|
|
🍽️ Meal Ideas & Snacks
- Breakfast: oatmeal + susu low-fat, telur rebus, greek yoghurt + buah
- Lunch: nasi merah + ayam + sayur, salad + telur, pecel tahu
- Dinner: sup sayur + protein, salad + roti gandum, tahu tempe + sayur
- Snacks (≤100 kcal): apel, pear, wortel + hummus, yoghurt plain