Debm diet menu for sahur and iftar

The Delicious Happy and Fun Diet (DEBM) has recently become increasingly popular because it claims to lose up to 2 kilograms of weight a week. Those of you who are fasting can also go on the DEBM diet through the following sahur and iftar menus.

Understand the recommendations for eating the low-cost diet before designing a menu

The principle of DEBM is a diet low in carbohydrates and high in protein and fat.

Quoted from the book DEBM: A Delicious, Happy, and Fun Diet by Robert Hendrik Liembono, DEBM lets you consume anything. You also don't have to endure hunger, eat less, exercise, or eat vegetables and fruit.

In general, DEBM has the following recommendations and dietary restrictions:

• Abstain from consuming rice, flour and its preparations, sweet potatoes, cassava, noodles, potatoes, and sugar.
• The only fruit that can be eaten in large quantities is avocado. Other fruits are included in dietary restrictions.
• High-carbohydrate foods are replaced with green beans, carrots, radishes, bamboo shoots, or leafy vegetables.
• Must include animal protein at every meal, especially eggs at breakfast.

DEBM diet menu for sahur and iftar

Fasting is not an obstacle to dieting. The following is a menu of sahur and iftar for those of you who want to undergo DEBM:

Sahur menu

1. Tongkol pindang oyster sauce eggplant

Source: Cookpad

The low-cost diet menu must include animal protein. Apart from tuna, you can also use tuna or similar fish.

Materials:

• 6 pieces of cobs
• 2 purple eggplants, cut according to taste
• 3 cloves of garlic
• 5 spring onions
• ½ onions
• 1 sachet of oyster sauce
• 3 pieces of red bird's eye
• 8 pieces of curly chilies
• 1 sachet of oyster sauce
• Galangal, flatten and cut into thin strips
• Salt and flavorings to taste
• Enough water

How to make:

1. Thinly slice all the spices, then saute until fragrant.
2. Fried eggplant and tuna. Once cooked, put in the stir fry spices. Mix well.
3. Add oyster sauce, flavor, a little water, then cover the pan.
4. Cook until the spices absorb. Once cooked, remove and serve.

2 . Scotch egg

Source: Cookpad

Eggs are a food that must be in the low-cost diet menu. You can process it by frying, shredding, boiling, or any other method you prefer.

One that you might be able to follow is a recipe scotch egg the following.

Materials:

• 2 eggs
• 1 egg, beat, then divide into two parts
• 100 grams of ground beef
• Vegetables, you can do whatever you like
• 2 garlic cloves finely
• 1 spring onion
• 1 packet of jelly plain
• Pepper and flavorings to taste
• Right amount of oil

How to make:

1. Combine ground beef, half beaten egg, and all spices and ingredients until blended. Once blended, put the meat mixture in the refrigerator.
2. Boil two eggs until cooked, then remove and peel.
3. Remove the meat mixture from the refrigerator. Cover the eggs with the meat mixture, then dip in the remaining beaten egg.
4. Fry until brown, then remove and serve.

Iftar menu

1. Klapertart pudding

Source: Cookpad

This dish is perfect as a sweet appetizer on your DEBM diet menu. If you want to use sugar, choose a low-calorie type of sugar in a small amount.

To make this dish, you can use real coconut or “fake” coconut. Here are the ways and ingredients to make artificial coconut.

• 10 grams of instant jelly plain
• 35 ml coconut milk
• 350 ml of water

Ingredients for making vla:

• 10 grams of instant jelly plain
• 30 mL coconut milk
• 40 grams of grated cheese
• 2 tablespoons almond flour
• 250 mL of water
• Toasted almonds for toppings
• Cinnamon powder for toppings

How to make:

1. Boil the ingredients to make artificial coconut until cooked, then let it stand. After solidifying, scrape lengthwise to resemble coconut. Set aside.
2. Mix all the ingredients except the almond powder, then boil it until it boils. Turn off the heat, then add the almond powder until it thickens. Let it cool down.
3. Put a few tablespoons of artificial coconut that has been made into a container, then pour a few tablespoons of vla. Repeat this step until your artificial coconut and vla run out.
4. Sprinkle the top of the vla with the toasted almonds, ground cinnamon, and cheese.
5. Close the container tightly, then store it in freezer before serving.

2. Pepes the rujak seasoned chicken

Source: Food Soldier

Chicken is one of the best sources of animal protein on the DEBM diet menu. You can use chicken with or without skin.

Materials:

• ½ kg of chicken, cut as desired
• 3 cloves of garlic
• 4 spring onions
• 5 curly chilies
• 7 candlenuts
• 1 turmeric segment
• 2 spring onions
• Salt to taste
• Bay leaves and lemongrass to taste
• Banana leaf

How to make:

1. Blend all the spices, then add the chopped green onions, bay leaves, and lemongrass.
2. Coat the chicken with the spices that have been mashed. Allow 30 minutes for the spices to infuse.
3. Wrap the seasoned chicken with banana leaves. After that, steam until cooked and serve.

The main principle of designing a low-cost diet menu is to include animal protein to replace carbohydrates.

So, you can be creative with a variety of your favorite ingredients so that the sahur and iftar menus are more diverse. Good luck!

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