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Kee Meal Guidance

All weights are uncooked.Cooking methods that do not add fat should be used.  All skin, bone & visible fat should be removed

>> Kee Side Meal
- (Print your Copy)

Approx 50kcal / 2 cups / 2 handfuls - Low Carb & Low GI/GL Vegetables or Salad such as
Asparagus, Bean Sprouts, Broccoli, Cabbage (including pickled), Cauliflower, Celeriac, Celery, Courgette, Cucumber, Fennel, Green Peppers, Salad Leaves (inc, chinese leafy greens, iceberg, pak choi, rocket, romaine etc) Kale, Leek, Marrow, Mushroom, Radish, Spinach, Small Spring Onions, Sprouts, Watercress.  Fresh or Dried herbs and Spices

You need to eat vegetables every day because you simply cannot find another food group that is as perfectly matched to our everyday human needs as vegetables! To begin with, vegetables as a group are so low in calories that it is very difficult to gain weight even if you overeat them. Dietary fibre is critical for our health, food cannot move through our digestive tract in a healthy way unless it is fibre-rich and vegetables are some of the very richest sources of fiber that exist. Phytonutrients are also the nutrients most closely linked to prevention of certain diseases and there is no food group that provides them in amounts as plentiful as vegetables. Vegetables like broccoli, and in root vegetables like onions and garlic (which are listed below), are unique when it comes to decreased risk of certain cancers, and some of these nutrients simply cannot be found in other food groups.


>> Kee (New You Lunch) Protein Meal - (Print your Copy) 
150kcal - Uncooked Weight
120g Chicken / Turkey (white meat only)
120g Lean Ham / Pork
190g White Fish i.e. cod pollock, sea bass, plaice
225g Steamed Tofu
175g Quorn Mince
180g Tin Tuna in Spring Water (limited if planning a pregnancy upto x2 weekly)
145g Shelled Prawns
170g 2% Fat Cottage Cheese
2x    Medium Eggs

>> Kee (Social / New You) Main Protein Meal - (Print your Copy)
250kcal - Uncooked Weight
175g Chicken / Turkey
175g Lean Ham / Pork
275g White Fish i.e. cod pollock, sea bass, plaice
275g Steamed Tofu
260g Tin Tuna in Spring Water (limited if planning a pregnancy upto x2 weekly)
275g Quorn Mince
2x    Large Eggs
190g Fresh Tuna Steak
250g Shelled Prawns
325g 2% Fat Cottage Cheese
70g Dried Soya Beans
80g Dried Red Lentils, Chickpeas, Black Eye Beans
95g Dried Aduki Beans

A healthy adult is estimated to need around 40 to 65 grams of amino acids (proteins) per day, it is generally considered men, taller ladies and those who exercise require the higher, which is why we suggest you include an extra product if you fall in this category, our High Protein range provide approximately 18g per meal. Proteins are the building blocks of life. The body needs protein to repair and maintain itself, they are involved in just about every function in your body, the better quality the more it keeps you satisfied for longer and ensures that lean tissue & muscle are protected so weight is lost from stored fat rather than muscle. Research has proven that the thermic effect of premium protein is the highest of all the macronutrients, requiring about 30% of the calories it contains, just for digestion and processing. An added bonus is that lean protein foods suppress your appetite!

>> Kee Starch Portions - (Print your Copy)

100kcal - Uncooked Weight

100g   Baked Potato (skin included)

200g   New Potato

150g   Sweet Potato

30g     Brown/Basmati Rice, Couscous or Wholemeal Pasta

3 x      Dark Ryvita / High Fibre Crisp breads

1 x      Slice of Granary Bread

The foods in this group are referred to as "starchy foods".  Starchy foods are a source of complex carbohydrates, fibre, B vitamins.  They may also provide calcium, iron, copper and Vitamin E.  The result of leaving skins on starchy foods is it can be encased in protein or fibre that must be digested before the starch itself becomes available for digestion, this slows down the absorption of the individual sugar units from the starch, and provides extended, sustained energy for a longer-term, moderate rise in blood sugar after a meal.


>> Kee Fruit / Energy Portions - (Print your Copy)

Approx 50kcal - Uncooked Weight

1 x    Banana small (60g) or medium Apple, Orange, Pear or Grapefruit 

2 x    Kiwi, Figs or small Clementine's, small slices of Mango

3 x    Plums medium

4 x    Dried Apricots

90g   Grapes

100g Cherries

200g Strawberries or Raspberries

Fruit does contains sugar but in its natural form "Fructose" which takes longer to digest and therefore helps maintain longer energy, whilst simple sugar and glucose can cause a large increases in blood sugar, followed by an abrupt drop and the need for another quick fix of sugar to raise energy. Processed foods often add high amounts of sugar/glucose to promote a sweet taste, which sells more product, but does not sustain health. Much of the sugar mentioned on our products is derived from Fructose and therefore slower releasing and more easily digested.

Study after study demonstrates the protective effect of fruit. We need the vitamins, minerals, phytochemicals, gums, pectin's and fibres that are in fruit and it is advantageous to leave the skins on as this slows down the absorption of sugars and provides extended, sustained energy and extra dietary fibre. It is fair to say that we are generally already oversupplied with calories, so the sugars from fruit are of lesser importance, it is therefore preferable to restrict the majority of fresh produce to low GI/GL varieties above, especially when following our plan 1000kcal – However when you reach our Lifestyle plans you can mix and match your energy source and occasionally include a little Medium to High GI/GL produce as shown below, but try to limit them to one portion only per meal. 

Medium to High GI/GL Portions 25kcal / 1 cup /1 Handful

Aubergine, Beetroot, Carrots, Dates, Figs, Onions, Parsnips, Peas, Peppers (Red & Yellow), Pineapple, Pumpkin, Sweet corn, Squashes, Tomatoes, Turnips

>> Lifestyle Guidance - (Print your Copy)

>> Kee Lifestyle Breakfast Guidance

Approx 200kcal

1 x    Granary slice, low fat spread, reduced jam, fruit & yoghurt 

1 x    Small tin Baked beans on Granary bread with low fat spread

1 x    Poached Egg, Grilled Unsmoked Bacon, Tomatoes, Mushrooms with low sugar/salt sauce

1 x    30g Bran flakes, fruit & yoghurt

>> Kee Lifestyle Lunch Guidance

Approx 300kcal

Wholemeal pitta pockets with tuna & salad

Rye bread with lean ham and salad

Low fat or Homemade soups with Granary Bread or Crispbreads

Baked Beans of Granary Toast

Mushroom Omelette with side salad

>> Kee Lifestyle Evening Meal Guidance

Approx 400kcal

Use food choices from those in earlier stages and mentioned above in our proteins, starchy and vegetable/salad sections;
Include a
selection of foods rich in protein, a variety of vegetable & salad for continued good health and portion control those higher in carbohydrates. Create delicious meals, stir-fry, grill, poach and steam your foods to get the most out of your selected foods……..

>> Kee Lifestyle Snack Guidance

Approx 100kcal

Dried Fruit / Nuts, extra Fruit / Seeds / 150ml glass Wine / ˝ pint Lager / ProtiKee / Yoghurt

>> Kee Lifestyle Dessert Guidance

Approx 100kcal

ProtiKee Desserts, Fruit / Meringue nest filled with fruit & 0% Greek yoghurt / Fruit Sorbet / ProtiKee Bars / Hot fruit Compote & Natural Yoghurt.