FOOD PORTION & CALORIE GUIDE

Transcription

1 FOOD PORTION & CALORIE GUIDE facebook.com/mealkittuk instagram.com/mealkitt twitter.com/mealkitt

2 USING MEALKITT This booklet will cover how to effectively use MealKitt, whether your target is to lose, maintain or gain weight. It will include how to use the different sections within the box, and will provide food and drink nutritional information.

3 CONTENTS 1. Introduction Portion Control Food...6 Carbohydrates Protein Fat 3. Fruit and Vegetables Free to Eat Food Condiments and Spreads Drinks Chopping Size Guide Terms of Use Agreement...33 MealKitt Limited 3

4 INTRODUCTION The MealKitt programme is designed to work over the space of a week to allow you as much flexibility as possible as you work towards your health goals. MealKitt works to help you average out your food consumption over the course of a week. These calorie targets are based on average daily amounts for adults aged in good health with a moderate level of daily activity, (for example 30 minutes brisk walking per day, or those who are in a profession which requires physical activity such as a construction worker). USING MEALKITT TO THE FILLED MARKER AND ONE MEAL MARKER Amounts may vary according to height and build, level of physical activity and any health conditions. Please consult your doctor before embarking on a weight management programme if you are pregnant, take medication or have any medical conditions. ON EACH FOOD DESCRIPTION THERE ARE SUBTYPES OF FILLED & ONE MEAL. FILLED MEANS THE CALORIE VALUE WHEN FILLED ALL THE WAY TO THE TOP OF THE SCOOP & ONE MEAL MEANS THE CALORIE AMOUNT TO THE ONE MEAL PREP LINE. THE NUMBER IN BRACKETS NEXT TO THE CALORIE AMOUNT SHOWS THE MACRO NUTRIENT AMOUNT. MealKitt was designed to help people change their lives. Our product is simple, yet effective and has already helped many people to reach their goals. MealKitt Limited 4

5 MealKitt works with a total of six goals in mind to estimate your recommended daily calorie intake and portion sizes depending on your goal: 1. Female goal to lose body fat: Approx. 1,400 cal/day Portion size: 45% protein, 35% fat, 20% carbohydrates 2. Male goal to lose body fat: Approx. 1,900 cal/day Portion size: 45% protein, 35% fat, 20% carbohydrates 3. Female goal to maintain weight: Approx. 2,000 cal/day Portion size: 30% protein, 30% fat, 40% carbohydrates 4. Male goal to maintain weight: Approx. 2,500 cal/day Portion size: 30% protein, 30% fat, 40% carbohydrates 5. Female goal to gain mass: Approx. 2,600 cal/day Portion size: 30% protein, 20% fat, 50% carbohydrates 6. Male goal to gain mass: Approx. 3,100 cal/day Portion size: 30% protein, 20% fat, 50% carbohydrates MealKitt Limited 5

6 CARBOHYDRATES Carbohydrates Sections in the MealKitt Green Cup: For Dried Carbs For Measuring Fruit & Veg Portions + Dried Carbs E.g. rice and pasta E.g. Apple, Brocolli & Dry Rice Table Key Green Scoop: Carbohydrates Section E.g. cooked pasta Only When use measuring one cup/scoop dried carbs per remember day, depending that counts on whether as your carb you portion are measuring for the meal/day. uncooked or cooked carbohydrates. Average Calories: Low Medium High Very High Filled = scoop filled to the top One Meal = filled to the one meal preparation line 1 gram = ounce 29 grams = 1 ounce MealKitt Limited 6

7 For example, filling the whole green scoop for a woman losing weight with bagels would be around 287 calories and 55 grams of carbs. Bagels Losing Weight Green Scoop Carbohydrates Maintaining Weight Gaining Weight Female Male Female Male Female Male Average Calories (Carbohydrates grams) Filled 287 (55) 390 (76) 822 (160) 1028 (200) 1336 (260) 1593 (310) One Meal 95 (18) 130 (25) 274 (53) 342 (66) 445 (86) 531 (103) Baked Beans Filled 142 (26) 193 (35) 406 (73) 508 (92) 660 (120) 787 (142) One Meal 47 (9) 43 (12) 135 (24) 169 (30) 220 (40) 262 (47) Bread (Brown) Filled 268 (45) 364 (60) 768 (128) 940 (160) 1248 (208) 1488 (248) One Meal 89 (15) 121 (20) 256 (42) 313 (53) 416 (69) 496 (82) Bread (Seeded) Filled 322 (45) 437 (60) 921 (128) 1152 (160) 1497 (208) 1785 (248) One Meal 107 (15) 145 (20) 307 (42) 384 (53) 499 (69) 595 (82) Bread (White & Rye) Filled 298 (56) 404 (76) 851 (160) 1064 (200) 1383 (260) 1649 (310) One Meal 100 (18) 134 (25) 283 (53) 354 (66) 461 (86) 550 (103) Bread Sticks Filled 460 (78) 626 (106) 1320 (224) 1648 (280) 2142 (364) 2553 (434) One Meal 153 (26) 208 (35) 440 (74) 550 (93) 714 (121) 851 (144) Cereal (Packet) Filled 336 (54) 456 (68) 960 (144) 1200 (180) 1560 (234) 1860 (280) One Meal 112 (18) 152 (23) 320 (48) 400 (60) 780 (78) 620 (93) Crackers Filled 448 (75) 608 (102) 1280 (214) 1600 (268) 2080 (348) 2480 (415) One Meal 149 (25) 203 (34) 426 (71) 533 (89) 693 (116) 826 (138) MealKitt Limited 7

8 For example, filling the whole green scoop for a man losing weight with chickpeas would be around 656 calories and 108 grams of carbs. Chickpeas Losing Weight Green Scoop Carbohydrates Maintaining Weight Gaining Weight Female Male Female Male Female Male Average Calories (Carbohydrates grams) Filled 184 (30) 250 (41) 525 (86) 656 (108) 852 (140) 1016 (167) One Meal 61 (10) 83 (13) 175 (28) 218 (36) 284 (46) 338 (55) Dates Filled 326 (84) 442 (114) 931 (240) 1164 (300) 1513 (390) 1804 (465) One Meal 108 (28) 147 (38) 310 (80) 338 (100) 504 (130) 601 (155) Falafel Filled 370 (35) 501 (47) 1056 (99) 1320 (94) 1716 (161) 2046 (192) One Meal 123 (12) 167 (15) 352 (33) 440 (31) 572 (53) 682 (64) Flat Bread Filled 358 (56) 486 (76) 1024 (160) 1280 (200) 1664 (260) 1984 (310) One Meal 119 (18) 162 (25) 341 (53) 426 (66) 554 (86) 661 (103) Kidney Beans Filled 142 (25) 193 (33) 406 (70) 508 (87) 660 (114) 787 (136) One Meal 47 (8) 64 (11) 134 (23) 169 (29) 220 (38) 262 (45) Lentils Filled 392 (67) 532 (91) 1120 (192) 1400 (240) 1820 (312) 2170 (372) One Meal 130 (22) 177 (30) 406 (64) 466 (80) 606 (104) 723 (124) Naan Bread Filled 347 (47) 471 (64) 930 (134) 1240 (168) 1612 (218) 1922 (260) One Meal 115 (15) 157 (31) 310 (44) 413 (56) 537 (72) 640 (86) Noodles, Soba Filled 376 (84) 510 (114) 1075 (240) 1344 (300) 1747 (390) 2083 (465) One Meal 125 (28) 170 (38) 358 (80) 448 (100) 582 (130) 694 (155) MealKitt Limited 8

9 For example, filling the green scoop to the one meal line for a woman losing weight with potatoes would be around 123 calories and 23 grams of carbs. Oats (Cooked) Losing Weight Green Scoop Carbohydrates Maintaining Weight Gaining Weight Female Male Female Male Female Male Average Calories (Carbohydrates grams) Filled 70 (11) 96 (15) 201 (32) 252 (40) 328 (52) 390 (62) One Meal 33 (3) 32 (5) 67 (10) 84 (13) 109 (17) 130 (30) Pasta (Cooked) Filled 146 (28) 198 (38) 416 (80) 520 (100) 676 (130) 806 (155) One Meal 48 (9) 66 (33) 138 (26) 173 (33) 225 (43) 268 (51) Pitta Bread Filled 308 (66) 418 (84) 880 (176) 1100 (220) 1430 (286) 1705 (341) One Meal 102 (22) 139 (28) 293 (58) 366 (73) 476 (95) 568 (113) Potatoes (Baked) Filled 123 (23) 167 (30) 352 (67) 440 (84) 572 (105) 682 (130) One Meal 41 (7) 55 (10) 117 (22) 146 (28) 190 (35) 227 (43) Quinoa (Cooked) Filled 160 (30) 217 (40) 457 (86) 572 (108) 743 (140) 886 (167) One Meal 53 (10) 72 (13) 152 (28) 190 (36) 247 (46) 295 (14) Rice, Brown (Cooked) Filled 123 (25) 167 (33) 352 (70) 440 (87) 572 (114) 682 (1436) One Meal 41 (8) 55 (11) 117 (23) 146 (29) 190 (38) 227 (478) Rice, White (Cooked) Filled 151 (31) 205 (43) 432 (90) 540 (112) 702 (146) 837 (174) One Meal 50 (10) 69 (14) 144 (30) 180 (37) 234 (48) 279 (24) Sweet Potato Filled 103 (22) 131 (30) 275 (58) 344 (80) 447 (104) 533 (124) One Meal 33 (7) 43 (10) 91 (19) 114 (26) 149 (34) 177 (41) MealKitt Limited 9

10 This section covers foods to measure in the Green Cup. Measured = filled to your goal level in the MealKitt Uncooked Rice Losing Weight Green Cup (Dried) Carbohydrates Maintaining Weight Gaining Weight Female Male Female Male Female Male Average Calories (Carbohydrates - grams) Measured 76 (44) 105 (22) 215 (45) 270 (56) 350 (72) 744 (87) Uncooked Oats Measured 35 (6) 46 (8) 100 (15) 125 (20) 160 (26) 195 (31) Uncooked Pulses Measured 196 (33) 266 (45) 560 (96) 700 (120) 910 (155) 1085 (155) Uncooked Grains Measured 80 (15) 117 (20) 229 (43) 286 (54) 372 (70) 443 (84) MealKitt Limited 10

11 PROTEIN Protein Sections in the MealKitt Blue Cup: Liquid Protein E.g. raw eggs Blue Scoop: Protein Section E.g. chicken breast Use both cups/scoops together. Table Key Average Calories: Low Medium High Very High Filled = scoop filled to the top One Meal = filled to the one meal preparation line 1 gram = ounce 29 grams = 1 ounce MealKitt Limited 11

12 For example, filling the blue scoop to the one meal line for a woman losing weight with chicken would be around 120 calories and 25 grams of protein. Bacon Losing Weight Blue Scoop Protein Maintaining Weight Gaining Weight Female Male Female Male Female Male Average Calories (Protein grams) Filled 1775 (120) 2434 (166) 1687 (115) 2164 (148) 2164 (148) 2623 (180) One Meal 591 (40) 811 (55) 562 (38) 721 (49) 721 (49) 874 (60) Beef Jerky Filled 1345 (108) 1845 (76) 1279 (103) 1640 (132) 1640 (132) 1988 (160) One Meal 448 (36) 615 (25) 426 (34) 546 (44) 546 (44) 662 (53) Caviar Filled 827 (79) 1134 (108) 786 (75) 1008 (96) 1008 (96) 1222 (116) One Meal 275 (26) 378 (36) 262 (25) 336 (33) 336 (33) 407 (38) Chicken Breast Filled 361 (75) 490 (103) 343 (72) 440 (104) 440 (104) 534 (112) One Meal 120 (25) 163 (35) 114 (24) 146 (24) 146 (24) 178 (37) Clams Filled 242 (39) 333 (54) 231 (38) 296 (48) 296 (48) 359 (58) One Meal 80 (13) 111 (18) 77 (13) 98 (16) 98 (16) 119 (19) Crab Filled 361 (75) 490 (103) 343 (72) 440 (104) 440 (104) 534 (112) One Meal 120 (25) 163 (34) 114 (24) 147 (34) 147 (34) 178 (37) Cod Filled 289 (56) 369 (77) 256 (53) 328 (68) 328 (68) 398 (83) One Meal 96 (18) 123 (25) 85 (17) 109 (22) 109 (22) 132 (27) Eggs (Boiled) Filled 482 (43) 662 (59) 343 (41) 588 (52) 588 (52) 713 (63) One Meal 160 (14) 220 (19) 114 (13) 196 (17) 196 (17) 237 (21) MealKitt Limited 12

13 For example, filling the blue scoop to the top for a woman losing weight with ground beef would be around 902 calories and 82 grams of protein. Ground Beef Losing Weight Blue Scoop Protein Maintaining Weight Gaining Weight Female Male Female Male Female Male Average Calories (Protein grams) Filled 902 (82) 1238 (113) 858 (78) 1100 (100) 1100 (100) 1334 (121) One Meal 300 (27) 412 (37) 286 (26) 366 (33) 366 (33) 444 (40) Haddock Filled 361 (75) 495 (103) 343 (72) 440 (104) ) 534 (112) One Meal 120 (25) 165 (34) 114 (24) 146 (34) 146 (34) 178 (37) Ham (Smoked) Filled 564 (72) 774 (99) 536 (69) 688 (88) 688 (88) 834 (107) One Meal 188 (24) 258 (33) 178 (23) 229 (29) 229 (29) 278 (35) Herring (Pickled) Filled 853 (50) 1170 (68) 811 (47) 1040 (60) 1040 (60) 1261 (73) One Meal 284 (17) 390 (23) 270 (16) 347 (20) 347 (20) 420 (24) Kippers Filled 403 (50) 554 (68) 384 (47) 492 (60) 492 (60) 596 (73) One Meal 134 (16) 184 (23) 128 (15) 164 (20) 164 (20) 198 (24) Lamb Filled 968 (82) 1328 (103) 920 (78) 1180 (100) 1180 (100) 1430 (121) One Meal 322 (27) 442 (34) 306 (26) 393 (33) 393 (33) 476 (40) Mackerel Filled 525 (65) 720 (90) 500 (62) 640 (80) 640 (80) 776 (97) One Meal 175 (21) 240 (30) 166 (20) 213 (26) 213 (26) 258 (32) Mussels Filled 282 (36) 387 (50) 269 (34) 344 (44) 344 (44) 417 (54) One Meal 94 (12) 129 (16) 89 (11) 114 (14) 114 (14) 139 (18) MealKitt Limited 13

14 For example, filling the blue scoop to the one meal line for a man gaining weight with prawns would be around 161 calories and 32 grams of protein. Plaice Losing Weight Blue Scoop Protein Maintaining Weight Gaining Weight Female Male Female Male Female Male Average Calories (Protein grams) Filled 364 (72) 495 (99) 343 (69) 440 (88) 440 (88) 534 (107) One Meal 121 (24) 165 (33) 114 (23) 146 (29) 146 (29) 181 (35) Pork Chops Filled 820 (82) 1125 (113) 780 (78) 1000 (100) 1000 (100) 1212 (121) One Meal 273 (27) 375 (37) 260 (26) 333 (33) 333 (33) 404 (40) Pork Loin Filled 446 (65) 612 (90) 424 (62) 544 (80) 544 (80) 660 (97) One Meal 148 (32) 204 (30) 141 (30) 181 (26) 181 (26) 220 (32) Prawns Filled 328 (65) 450 (90) 312 (62) 400 (80) 400 (80) 485 (97) One Meal 109 (21) 150 (30) 104 (20) 133 (26) 133 (26) 161 (32) Sardines (In Water) Filled 712 (82) 977 (113) 677 (78) 868 (100) 868 (100) 1052 (121) One Meal 237 (27) 325 (37) 225 (26) 289 (33) 287 (33) 350 (40) Salmon Steaks Filled 820 (89) 1125 (122) 780 (84) 1000 (108) 1000 (108) 1212 (131) One Meal 273 (30) 375 (40) 260 (28) 333 (36) 333 (36) 404 (43) Soy Bean Filled 558 (56) 765 (77) 530 (53) 680 (68) 680 (68) 825 (83) One Meal 186 (18) 255 (25) 176 (17) 226 (22) 226 (22) 275 (27) Steak (Lean Beef) Filled 630 (102) 864 (140) 600 (97) 768 (124) 768 (124) 931 (150) One Meal 210 (34) 288 (46) 200 (32) 256 (41) 256 (41) 320 (50) MealKitt Limited 14

15 For example, filling the blue scoop to the one meal line for a woman losing weight with tofu would be around 60 calories and 5 grams of protein. Tempeh Losing Weight Blue Scoop Protein Maintaining Weight Gaining Weight Female Male Female Male Female Male Average Calories (Protein grams) Filled 623 (75) 855 (103) 593 (72) 760 (104) 760 (104) 814 (112) One Meal 207 (25) 285 (34) 197 (24) 253 (34) 253 (34) 271 (37) Tofu (Soft Silken) Filled 180 (16) 248 (23) 172 (15) 220 (20) 220 (20) 267 (24) One Meal 60 (5) 82 (7) 57 (5) 73 (7) 73 (7) 89 (8) Tuna, in Water (Canned) Filled 377 (82) 517 (113) 359 (78) 460 (100) 460 (100) 558 (121) One Meal 125 (27) 172 (37) 119 (26) 153 (33) 153 (33) 186 (40) Tuna Steak Filled 442 (102) 608 (140) 421 (97) 540 (124) 540 (124) 655 (150) One Meal 147 (33) 202 (46) 140 (32) 180 (41) 180 (41) 218 (50) Turkey Breast Filled 328 (56) 450 (77) 312 (53) 400 (68) 400 (68) 485 (83) One Meal 109 (18) 150 (25) 104 (17) 133 (22) 133 (22) 161 (27) Trout Filled 460 (72) 630 (99) 437 (69) 560 (88) 560 (88) 679 (107) One Meal 153 (24) 210 (33) 145 (23) 186 (29) 186 (29) 226 (35) MealKitt Limited 15

16 This section covers foods to measure in the Blue Cup. Measured = filled to your goal level in the MealKitt For example, filling the blue cup for a woman losing weight with eggs would be around 166 calories and 15 grams of protein. Losing Weight Almond Milk (Unsweetened) Blue Cup (Liquid) Protein Maintaining Weight Gaining Weight Female Male Female Male Female Male Average Calories (Protein - grams) Measured 17 (0.7) 26 (1) 19 (0.7) 24 (0.8) 24 (0.8) 30 (1) Coconut Milk Measured 207 (1.3) 279 (1.2) 198 (1.2) 252 (1.7) 252 (1.7) 315 (2.1) Cottage Cheese Measured 115 (15) 155 (20) 110 (14) 140 (18) 140 (18) 175 (17) Eggs (Raw) Measured 166 (15) 225 (20) 159 (15) 203 (18) 203 (18) 253 (24) Greek Yoghurt Measured 166 (6) 225 (8) 159 (5) 203 (7) 203 (7) 253 (9) Rice Milk Measured 54 (0.1) 72 (0.1) 41 (0.1) 66 (0.1) 66 (0.1) 82 (0.2) Full Fat Milk Measured 71 (4) 96 (5) 71 (4) 87 (5) 87 (5) 109 (6) Protein Powder Measured Varies Varies Varies Varies Varies Varies Semi Skimmed Milk Measured 60 (4) 80 (5) 62 (4) 73 (5) 73 (5) 91 (6) Soya Milk Measured 60 (6) 80 (8) 62 (5.5) 73 (7) 73 (7) 91 (9) Yoghurt, 0% Fat Filled 63 (9) 85 (12) 60 (9) 77 (11) 77 (11) 96 (14) MealKitt Limited 16

17 PLANT BASED PROTEIN This section includes vegetarian protein supplement foods. The following carbohydrates can be used as protein substitutes. Baked Beans Losing Weight Blue Scoop Protein Maintaining Weight Gaining Weight Female Male Female Male Female Male Average Calories (Protein - grams) Filled 495 (20) Carbs: (27) Carbs: (19) Carbs: (24) Carbs: (24) Carbs: (29) Carbs:102 One Meal 165 (7) Carbs: (9) Carbs: (6) Carbs: (8) Carbs: (8) Carbs: (10) Carbs: 34 Kidney Beans (Cooked) Filled 417 (30) Carbs: (41) Carbs: (28) Carbs: (36) Carbs: (36) Carbs: (44) Carbs: 112 One Meal 139 (10) Carbs: (13) Carbs: (9) Carbs: (12) Carbs: (12) Carbs: (15) Carbs: 37 Black Beans (Canned) Filled 298 (20) Carbs: (27) Carbs: (19) Carbs: (24) Carbs: (24) Carbs: (29) Carbs: 82 One Meal 99 (7) Carbs: (9) Carbs: (6) Carbs: (8) Carbs: (8) Carbs: (10) Carbs: 27 Chickpeas (Canned) Filled 393 (16) Carbs: (23) Carbs: (16) Carbs: (20) Carbs: (20) Carbs: (24) Carbs: 102 One Meal 131 (5) Carbs: (7) Carbs: (5) Carbs: (7) Carbs: (7) Carbs: (8) Carbs: 34 For example, filling the blue scoop to the one meal line for a woman losing weight with baked beans would be around 167 calories, 20 grams of protein and 67 grams of carbs. MealKitt Limited 17

18 Edamame Losing Weight Blue Scoop Protein Maintaining Weight Gaining Weight Female Male Female Male Female Male Average Calories (Protein - grams) Filled 196 (16) Carbs: (23) Carbs: (16) Carbs: (20) Carbs: (20) Carbs: (24) Carbs: 15 One Meal 65 (5) Carbs: 3 65 (8) Carbs: 4 62 (5) Carbs: 3 80 (6) Carbs: 4 80 (6) Carbs: 4 97 (8) Carbs: 5 Lentils Filled 541 (29) Carbs: (40) Carbs: (28) Carbs: (36) Carbs: (36) Carbs: (43) Carbs: 92 One Meal 180 (10) Carbs: (13) Carbs: (9) Carbs: (12) Carbs: (12) Carbs: (14) Carbs: 30 Quinoa (Cooked) Filled 469 (16) Carbs: (23) Carbs: (16) Carbs: (20) Carbs: (20) Carbs: (24) Carbs: 126 One Meal 156 (5) Carbs: (8) Carbs: (5) Carbs: (7) Carbs: (7) Carbs: (8) Carbs: 42 For example, filling the blue scoop to the one meal line for a man losing weight with lentils would be around 247 calories, 28 grams of protein and 28 grams of carbs. MealKitt Limited 18

19 FATS Fat Sections in the MealKitt Yellow Cup: Oils E.g. olive oil Yellow Scoop: Fat Section E.g. almonds Use both cups/scoops together. Table Key Average Calories: Low Medium High Very High Filled = scoop filled to the top One Meal = filled to the one meal preparation line 1 gram = ounce 29 grams = 1 ounce MealKitt Limited 19

20 For example, filling the yellow scoop to the one meal line for a man gaining weight with Almonds would be around 132 calories and 12 grams of fat. Almonds Losing Weight Yellow Scoop Fats Maintaining Weight Gaining Weight Female Male Female Male Female Male Average Calories (Fat grams) Filled 318 (28) 437 (39) 397 (35) 482 (43) 340 (30) 397 (35) One Meal 106 (9) 145 (13) 132 (12) 160 (14) 113 (10) 132 (12) Avocado Filled 87 (9) 123 (12) 112 (11) 136 (13) 96 (9) 112 (11) One Meal 29 (3) 42 (4) 37 (3) 45 (4) 32 (3) 37 (3) Brazil Nuts Filled 381 (39) 523 (54) 476 (49) 578 (59) 408 (42) 476 (49) One Meal 127 (13) 174 (18) 158 (16) 192 (20) 136 (14) 158 (16) Cashew Nuts Filled 325 (28) 447 (39) 406 (35) 493 (43) 348 (30) 406 (35) One Meal 108 (9) 149 (13) 135 (12) 116 (14) 116 (10) 135 (12) Coconut Chunks Filled 199 (18) 273 (25) 249 (23) 302 (28) 213 (20) 249 (23) One Meal 66 (6) 91 (8) 83 (7) 100 (8) 71 (6) 83 (7) Chia Seeds Filled 275 (18) 377 (24) 343 (22) 417 (26) 294 (18) 343 (22) One Meal 91 (6) 125 (8) 114 (7) 139 (8) 98 (6) 114 (7) Cheese (Cheddar) Filled 224 (18) 308 (25) 280 (23) 340 (28) 240 (20) 280 (23) One Meal 74 (6) 103 (8) 93 (7) 113 (9) 80 (7) 93 (7) Flax Seeds Filled 300 (34) 418 (33) 374 (30) 454 (37) 320 (26) 374 (30) One Meal 100 (11) 139 (11) 124 (10) 151 (12) 106 (8) 124 (10) MealKitt Limited 20

21 For example, filling the yellow scoop to the top for a woman losing weight with peanuts would be around 318 calories and 28 grams of fat. Olives (Green) Losing Weight Yellow Scoop Fats Maintaining Weight Gaining Weight Female Male Female Male Female Male Average Calories (Fat grams) Filled 81 (9) 112 (12) 102 (11) 123 (13) 87 (9) 102 (11) One Meal 27 (3) 37 (4) 33 (4) 41 (4) 29 (3) 33 (4) Olives (Black) Filled 56 (6) 77 (8) 70 (7) 85 (9) 60 (6) 70 (7) One Meal 18 (2) 25 (3) 23 (3) 28 (3) 20 (2) 23 (3) Pistachio Nuts Filled 318 (34) 437 (33) 397 (30) 482 (37) 340 (26) 397 (30) One Meal 106 (11) 145 (11) 132 (10) 160 (12) 114 (8) 132 (10) Peanuts Filled 318 (28) 437 (39) 397 (35) 482 (43) 340 (30) 397 (35) One Meal 106 (9) 145 (13) 132 (11) 160 (14) 113 (10) 132 (11) Pecans Filled 392 (39) 539 (54) 280 (49) 595 (59) 420 (42) 280 (49) One Meal 130 (13) 179 (18) 93 (16) 198 (19) 140 (14) 93 (16) Pumpkin Seeds Filled 325 (26) 447 (35) 406 (33) 493 (43) 348 (30) 406 (33) One Meal 108 (8) 149 (12) 135 (11) 164 (14) 116 (10) 135 (11) Sunflower Seeds Filled 325 (26) 447 (35) 406 (33) 493 (43) 348 (30) 406 (33) One Meal 108 (8) 149 (12) 135 (11) 164 (14) 116 (10) 135 (11) Sesame Seeds Filled 341 (31) 470 (42) 427 (39) 341 (49) 366 (33) 427 (39) One Meal 113 (10) 156 (14) 142 (13) 113 (16) 122 (11) 142 (13) MealKitt Limited 21

22 Walnuts Losing Weight Yellow Scoop Fats Maintaining Weight Gaining Weight Female Male Female Male Female Male Average Calories (Fat grams) Filled 375 (36) 516 (50) 469 (46) 570 (55) 402 (39) 469 (46) One Meal 125 (12) 172 (16) 156 (15) 190 (18) 134 (13) 156 (15) This section covers foods to measure in the Yellow Cup. Measured = filled to your goal level in the MealKitt Yellow Cup (Oil) Fats Avocado Oil Measured 97 (11) 133 (15) 123 (14) 141 (16) 106 (12) 123 (14) Coconut Oil Measured 94 (11) () 129 (15) 120 (14) 137 (16) 103 (12) 120 (14) Extra Virgin Olive Oil Measured 97 (11) 133 (15) 123 (14) 141 (16) 106 (12) 123 (14) Olive Oil Measured 97 (11) 133 (15) 123 (14) 141 (16) 106 (12) 123 (14) Vegetable Oil Measured 97 (11) 133 (15) 123 (14) 141 (16) 106 (12) 123 (14) Sunflower Oil Measured 97 (11) 133 (15) 123 (14) 141 (16) 106 (12) 123 (14) Soy Bean Oil Measured 97 (11) 133 (15) 123 (14) 141 (16) 106 (12) 123 (14) For example, filling the yellow cup to the top for a man gaining weight with olive oil would be around 123 calories and 14 grams of fat. MealKitt Limited 22

23 FRUIT & VEGETABLES To maximise your exposure to vitamins and minerals and to keep sugar to a minimum we advise that you skew your 5 per day in favour of vegetables, for example 4 vegetables portions to 1 fruit portion per day. Additional Food Servings in the MealKitt Additional Food Servings Measured in the Green Cup One serving size: ½ Green Cup of chopped fruit or veg, or ½ Green Cup of fruit juice. Cup size is equivalent to the Green Dried Carbs Cup shown above. MealKitt Limited 23

24 Fruit ½ Green Cup Calories Carbs (grams) Sugar (grams) Apples Apricots (Not Dried) Bananas Blueberries Cherries Cranberries Grapes Kiwi Fruit Lychee Mango Papaya Passion Fruit Pears Plums Pineapple Raspberries Oranges Peaches Pomegranates Strawberries Star Fruit (Carambola) Tangerines Watermelon MealKitt Limited 24

25 Dried Fruit ½ Green Cup Calories Carbs (grams) Sugar (grams) Figs Goji Berries Prunes Raisins Fruit Juice ½ Green Cup Average Calories Fat Carbs Sugar (grams) Apple Juice Beetroot Juice Carrot Juice Grapefruit Juice Orange Juice Pineapple Juice Tomato Juice Starchy Vegetables ½ Green Cup Calories Fat Carbs Protein (grams) Artichoke Beetroot Brussels Sprouts Butternut Squash Carrots Edamame Parsnips Peas Sweetcorn MealKitt Limited 25

26 FREE TO EAT FOOD Have as much as you like each day and include them as part of your vegetable portions each day if you like. Keep your vitamins and minerals topped up. Herbs Spices Basil Chives Coriander Lavender Lemon Balm Oregano Parsley Peppermint Rosemary Sage Tarragon Thyme Bay Leaves Black Pepper Cayenne Cumin Curry Powder Chilli Powder/Flakes Cinnamon Ginger Nutmeg Oregano Paprika Turmeric MealKitt Limited 26

27 Free to Eat Vegetables ½ Green Cup Calories Fat Carbs Protein (grams) Asparagus Aubergine Broccoli Cabbage Cauliflower Celery Courgette (Zucchini) Cucumber Fennel Garlic (One Clove) Kale Lettuce Leeks Lemons Limes Mushrooms Mangetout Peas Onions Pak Choi Parsley Peppers (Green) Peppers (Red & Yellow) Radish MealKitt Limited 27

28 Free to Eat Vegetables ½ Green Cup Calories Fat Carbs Protein (grams) Rhubarb Rocket (Arugula) Shirataki Noodles Spinach Spirulina (1 tbsp) Tomatoes Watercress MealKitt Limited 28

29 CONDIMENTS & SPREADS A teaspoon size guide is embedded into the chopping board (location 1). Losing Weight Maintaining Weight Gaining Weight Female Male Female Male Female Male 1 tsp day 2 tsp day 3 tsp day Sauces Based on 1 tbsp Sugar (grams) Based on 1 tsp Brown Sauce Fish Sauce Ketchup Mustard Soy Sauce Tamari Teriyaki Vinegar (Balsamic) Worcester Sauce Note: 1 sugar cube has 3 grams or 0.1oz of sugar MealKitt Limited 29

30 Losing Weight Maintaining Weight Gaining Weight Female Male Female Male Female Male ½ tsp day 1½ tsp day 2½ tsp day Spreads and Sauces Based on 1 tbsp Sugar (grams) Based on 1 tsp Apple Butter Spread 6 2 Butter 0 0 Cashew Nut Butter Spread Chilli Sauce 6 2 Chocolate Spread 8 3 Honey 17 6 Jam (Strawberry) 9 3 Maple Syrup 11 4 Marmalade 12 4 Mayonnaise Peanut Butter Salad Cream MealKitt Limited 30

31 DRINKS Keep an eye on certain drinks due to their high calorie and sugar content. If you are going to drink them, try and burn off the additional calories of each day. Drinks Calories Sugar (grams) Coconut Water Caffeinated Energy Drink Diet Soda Soda Tonic Water 34 9 Alcoholic Drinks Beer Cava, Dry Cava, Sweet Champagne Cider Guinness Brandy 60 0 Gin 65 0 Rose Wine 90 2 Sparkling Wine 67 6 Red Wine, Dry Red Wine, Sweet White Wine, Dry White Wine, Sweet Whiskey Vodka 58 0 MealKitt Limited 31

32 CHOPPING SIZE GUIDE Embedded into the chopping board (Location. 2) This size guide is designed to give you an average size to chop your food when using the MealKitt with large portions. Location 1 Location 2 MealKitt Limited 32

33 TERMS OF USE AGREEMENT By using the MealKitt and information associated with it, you hereby agree to these terms and conditions. PLEASE READ THESE TERMS AND CONDITIONS CAREFULLY AND IN THEIR ENTIRETY. IF YOU DO NOT AGREE TO BE BOUND TO EACH AND EVERY TERM AND CONDITION SET FORTH HEREIN, PLEASE STOP USING THE PRODUCT (MEALKITT) AND INFORMATION ASSOCIATED WITH IT IMMEDIATELY AND DO NOT USE. 1. General All information contained within this food guide and under the MealKitt name is the property of MealKitt Ltd and is not to be used without written authorisation from the Company and owner. All product names and trademarks mentioned in any part of this document belong to MealKitt Ltd. The information on this page may not be accurate, therefore you should not take any of the content as a source of reference for any reason whatsoever. You are responsible for comparing the information with an accurate source before using any, or part of this content. If any part of these terms is found to be void or unenforceable by any court of competent jurisdiction, such part shall be severed from these terms which will otherwise remain in full force and effect. A. LEGAL DISCLAIMER 1. All information and tools presented with the MealKitt and its associated content, including this food guide is intended for educational purposes and is based on averages. Any health, diet or exercise advice is not intended as a medical diagnosis, medical advice or treatment. If you think you have any type of medical condition you must seek professional advice even if you believe it may be due to diet, food or exercise. MealKitt Ltd is not a medical institute and therefore none of its staff will give any diagnosis, treatment or medical advice. 2. The MealKitt was created to provide practical information and a new type of kitchen measuring product to help healthy adults in their weight loss, weight gain efforts and with understanding portion control. The MealKitt is not intended for people under 18 years, pregnant or breast feeding women, underweight individuals or people with eating disorders or any health condition that requires a special diet. MealKitt Limited 33

34 3. We do not guarantee that the information will be completely accurate. Therefore the company, author, publisher, owners or product creator cannot be held responsible for any errors, omissions or inaccuracies published or any problems that might occur when using the MealKitt or its associated content including this food guide. It is advised that all visitors and people purchasing the MealKitt, use its associated content and this food guide, check information provided with a professional source and should not delay seeking diagnosis and advice from their healthcare professional because of anything they may have read or interpreted on any MealKitt content. 4. You agree at your expose, to indemnify and hold MealKitt Ltd harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims of action, suits, proceedings, or demands against MealKitt Ltd arising from or related to decisions or recommendations you make using MealKitt or its associated content and this food guide. You agree to use this information at your own risk. 5. RESULTS MAY VARY: Causes for being overweight or obese vary from person to person. Whether genetic or environmental, it should be noted that food intake, rates of metabolism and levels of exercise and physical exertion vary from person to person. This means weight loss/gain results will also vary from person to person. No individual result should be seen as typical and there is no guarantee of results of any kind. 6. Rapid weight loss may be associated with some medical problems. Individuals undergoing weight loss can experience physical changes in the body (dizziness, interruptions in the menstrual cycle, hair loss, for example) that may indicate more serious conditions. People noticing such changes should be advised to talk immediately to their primary care physician. 7. Pregnant or breast feeding women and people with significant health problems such as bulimia, heart disease, kidney disease, diabetes or psychiatric disorder, should not use the MealKitt or its associated content without written authorisation by their primary care provider. 8. People under treatment for other conditions or taking medications prescribed by their health care provider should consult with their medical practitioner before commencing use of the MealKitt or its associated content. 9. A Federal Trade Commission (FTC) study by a panel of experts concluded the following: That proper weight loss is achieved by reducing caloric intake and/or increasing physical activity. Individuals maintaining weight losses over the long term do so by changing their diet and changing their physical activity. MealKitt Limited 34

35 B. OUR LIABILITY 1. Nothing in this agreement excludes or limits our liability for any matter for which it would be illegal for us to exclude or attempt to exclude our liability. For full terms and conditions, please visit our website at Thank you for taking the time to read the disclaimer & terms of use agreement of the MealKitt, MealKitt social media, MealKitt based information and website. These terms shall be governed by and interpreted according to English law. MealKitt Limited 35

36 Mealkitt Social Media For more information visit our website Follow us on Facebook Follow us on Instagram Follow us on Twitter For T&C s please see: If you have any queries us on: info@mealkitt.com

37 FOOD PORTION & CALORIE GUIDE FOLLOW US ON facebook.com/mealkittuk instagram.com/mealkitt twitter.com/mealkitt 28 DAY LEAN Copyright MealKitt Limited UK Registered Company MealKitt Is a registered Trademark