HEAT &EAT GUIDE. - Represents Vegetarian. - Represents Gluten-free ALL PHASES

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1 So, you re out shopping for your weekly meal plan and one of your assigned meals isn t available or just isn t working for you. What do you do? Use the Curves Complete Heat & Eat Guide to find a substitution. You can pick one of any of the following convenience foods for lunch or dinner on any phase of your plan. Pair your choice with one of the recommended sides listed on the last two pages of this guide for a quick and healthy meal. - Represents Vegetarian - Represents Gluten-free AMY S Light & Lean Cheese Pizza (single) Light & Lean Italian Veggie Pizza (single) Light in Sodium Vegetable Lasagna Medium Chili (1/2 can) Spicy Chili (1/2 can) ALL PHASES Spinach Pizza in a Pocket Sandwich Tofu Vegetable Lasagna Light in Sodium Vegetable Lasagna ARTISAN BISTRO Asian Style Coconut Lemongrass Bowl Chicken Citron Meal Savory Turkey Sesame Ginger Wild Salmon Bowl Spiced Chicken Morocco Meal Thai Style Red Curry with Beef Bowl Wild Alaskan Salmon Meal Wild Albacore Tuna Bake EVOL Chicken Tikka Masala Lean & Fit Meals Chicken Penne Pomodoro Lean & Fit Meals Chicken Tandoori Lean & Fit Meals Teriyaki Chicken Sriracha Chicken HEALTHY CHOICE BAKED ENTRÉES Four Cheese Ravioli & Chicken Marinara Italian Sausage Pasta Bake HEALTHY CHOICE CAFÉ STEAMERS Balsamic Garlic Chicken Barbecue Seasoned Steak w/ Red Potatoes Beef Teriyaki Chicken & Potatoes w/ BBQ Sauce Chicken Linguini Red Pepper Alfredo Chicken Margherita w/ Balsamic Crustless Chicken Pot Pie Four Cheese Ravioli & Chicken Marinara General Tso s Spicy Chicken Lasagna w/ Meat Sauce Grilled Basil Chicken Grilled Chicken Marinara w/ Parmesan Grilled Chicken Marsala w/ Mushrooms Grilled Chicken Pesto w/ Vegetables Kung Pao Chicken Meatball Marinara Parmesan Pasta w/ Rosemary Chicken Pineapple Chicken Sweet & Spicy Orange Zest Chicken Sweet Sesame Chicken Curves International, Inc (1509-US)

2 HEALTHY CHOICE COMPLETE MEALS Beef and Broccoli Beef Pot Roast Beef Strips Portobello Chicken Fettuccini Alfredo Classic Chicken and Noodles Classic Meat Loaf Country Herb Chicken KASHI Chicken Florentine Chicken Pasta Pomodoro Lemongrass Coconut Chicken Mediterranean Pizza (1/3 of pizza) Single Serve Pizza, Greek Tzatziki Single Serve Pizza, Indian Tikka Masala LEAN CUISINE COMFORT Chicken Carbonara Chicken in Sweet BBQ Sauce Chicken Parmesan Glazed Chicken LEAN CUISINE CRAVEABLES Chicken, Spinach & Mushroom Panini Philly-Style Steak & cheese Panini LEAN CUISINE FAVORITES Alfredo Pasta with Chicken & Broccoli Chicken Fettuccini Lasagna with Meat Sauce French Bread Pepperoni Pizza LEAN CUISINE MARKETPLACE COLLECTION Chicken Fried Rice Chicken with Almonds Chicken with Peanut Sauce Chili Lime Chicken Fiesta Grilled Chicken Ginger Garlic Stir Fry with Chicken Mushroom Mezzaluna Ravioli Orange Chicken Four Cheese Tortellini Golden Roasted Turkey Breast Herb Crusted Fish Homestyle Salisbury Steak Honey Roasted Turkey Oven Roasted Chicken Spaghetti & Meatballs Southwest Style Chicken Thin Crust Pizzas, Margherita (1/3) Thin Crust Pizzas, Mediterranean (1/3) Thin Crust Pizzas, Mushroom Trio & Spinach 1/3) Thin Crust Pizzas, Roasted Vegetable (1/3) Glazed Turkey Tenderloins Grilled Chicken Primavera Meatloaf with Mashed Potatoes Southwest-Style Chicken Panini Spinach, Artichoke & Chicken Panini French Bread Supreme Pizza Spaghetti with Meatballs Swedish Meatballs Parmesan Crusted Fish Thai Style Noodles with Chicken Vermont White Cheddar Mac & Cheese Salmon with Basil Sesame Stir Fry with Chicken Curves International, Inc (1509-US)

3 LUVO Chicken Chile Verde Chicken Chorizo Chili Chicken & Harissa Chickpeas Chicken in BBQ Sauce Nine Grain Pilaf NEWMANS OWN BBQ Recipe Chicken Thin Crust Pizza (1/3) Beef & Broccoli Complete Skillet Meal, 1/2 pkg Chicken Fajita Skillet Meal, ½ pkg Garlic Chicken, Vegetables & Farfalle Complete Skillet Meal, 1/3 pkg Garlic Chicken & Lo Mein Noodles Skillet Meal, 1/2 pkg Red Curry Chicken Red Wine Braised Beef & Polenta Spinach Ricotta Ravioli Thai Style Green Curry Chicken Turkey Vegetable Lasagna Roasted Garlic & Chicken Thin & Crispy Pizza(1/3) Steak Fajita Skillet Meal, 1/2 pkg TANDOR CHEF Chicken Curry

4 PHASES 1 & 2 - SIDES Select one item from Salads or Steamed or Sautéed Veggies or Raw Veggies or Nuts below. SALADS Select one of the following: Arugula (1 ¾ cup) with peach (1/4), parmesan (1 Tbsp.), olive oil (1 tsp), honey (1/4 tsp) and lemon juice (1 tsp) Black Bean Salad with romaine lettuce, ½ oz. black beans, onion (1/8), 1/3 oz. low-fat cheddar cheese, cilantro, 1 tsp olive oil, ¼ Tbsp. lime juice Caprice salad with tomatoes, mozzarella cheese (1/2 oz..), basil, olive oil (1 tsp), balsamic vinegar (1tsp), and black pepper to taste Romaine lettuce with feta cheese (2 Tbsp.) and vinegar/olive oil dressing (1 tsp of each) Salad with mixed greens, avocado (2 Tbsp.) and vinegar/olive oil dressing (1 tsp of each) Salad with mixed greens, strawberries (3), almonds (5), parmesan cheese (1 Tbsp.) and vinegar/olive oil dressing (1 tsp of each) Spinach salad with cucumber, chopped almonds (3), feta (1/2 oz..) and vinegar/olive oil dressing (1 tsp of each) Spinach salad with edamame (1/4 oz..), avocado (1/8), mozzarella cheese (1/4 oz..) and olive oil (1 tsp) Spinach salad with olives (8 large), feta cheese (2 Tbsp.) and lemon juice Or any salad with either 2 fat exchanges or ½ dairy and 1 fat exchange STEAMED OR SAUTÉED VEGGIES Or select one of the following: Roasted broccoli and cauliflower with parmesan cheese (1 Tbsp. grated) Sautéed bell peppers, broccoli, sugar snap peas and peanuts (1/2 oz.. or 20 nuts) in Pam Cooking Spray and soy sauce (1 tsp) Sautéed bell peppers, chicken (2 oz..) and onions (with Pam Cooking Spray) top with ½ oz.. mozzarella Sautéed broccoli with pine nuts (1 Tbsp.) Sautéed green beans with almonds (1/2 oz.. or 12 nuts) Steamed broccoli and cauliflower with shrimp (1 oz..) and cashews (3) Steamed green beans with chicken (3 oz..) Or any free vegetables with ½ protein exchange RAW VEGGIES Or select one of the following: Celery with peanut butter (1Tbsp) Broccoli and cauliflower with 1 string cheese Or any free vegetables with 2 fat exchanges or 1 dairy exchange

5 NUTS Or select one of the following: Almonds (15) Mixed Nuts: peanuts (20) + almonds (5) Light string cheese with almonds (6) Peanuts (26) PHASE 3 SIDES ARUGULA SALAD + CHICKEN, GRAPEFRUIT, BEETS AND CASHEWS: 2 oz. arugula + 3 oz. chicken breast + ½ beet + 1/2 oz. cashews + 1 tsp olive oil COTTAGE CHEESE + FRUIT + NUTS: 8 oz. cottage cheese (2%) + strawberries (4) + banana (1/2) + walnuts (1/3 oz.) YOGURT + ALMONDS: Sprinkle 1 1/8 oz. almonds on 6 oz. nonfat, light yogurt. Tip: 1 1/8 oz. is 27 almonds YOGURT + BLUEBERRIES + WALNUTS: 8 oz. vanilla Greek yogurt + ½ c blueberries + walnuts (9) MIXED NUTS + STRING CHEESE: 1 oz. almonds + 1 moz.zarella string cheese. Tip: 1 oz. is 24 almonds. BANANA + PEANUT BUTTER + LIGHT STRING CHEESE: 1/2 banana + 2 Tbsp. peanut butter + 1 light string cheese HUMMUS + VEGETABLES + LIGHT STRING CHEESE: 1/2 cup hummus + ½ red bell pepper + ½ cup cucumber + 1 light string cheese CHEESE + CRACKERS + GRAPES: 3 ½ Laughing Cow Light Swiss Cheese Wedges + 15 Kashi TLC crackers + 1 ½ cups grapes

6 GREEK SALAD Cook thoroughly 2 oz. of boneless, skinless chicken breast 2 c romaine lettuce; ¼ c chopped tomatoes; ¼ c chopped cucumber; ¼ c reduced-fat feta cheese; 2 Tbsp. chopped red onions; ½ Tbsp. sunflower seeds; 1 Tbsp. olive oil; 2 tsp balsamic vinegar; 1 tsp honey Mix olive oil, vinegar and honey in a small dish. Mix the remaining ingredients in a bowl. Add dressing and mix. BLUE CHEESE, CHICKEN & STRAWBERRY SALAD 1 c spinach; 1 c arugula; ¼ c chopped cucumber; 10 medium strawberries, chopped; 2 Tbsp. blue cheese crumbled; ½ oz. cashews chopped; 1 tsp olive oil; 1 tsp vinegar Cook chicken thoroughly. Mix olive oil and vinegar in a small bowl. Mix the remaining ingredients in a bowl. Pour dressing on top and mix. SIDE SPINACH SALAD Cook thoroughly 3 oz. of boneless, skinless chicken breast. 2 c spinach; 1 oz. raisins; 1 Tbsp. sunflower seeds; 1 tsp olive oil; 1 tsp vinegar Mix olive oil, vinegar in a small dish. Mix the remaining ingredients in a bowl. Add dressing and mix. SHRIMP STIR-FRY 1 ½ tsp olive oil, 4 oz. shrimp, ½ cup edamame, bell pepper, water chestnuts, 10 peanuts and 1 tsp soy sauce In a skillet, heat ½ tsp of the olive oil on medium-high heat. Add the shrimp and stir-fry until they re cooked through. Remove shrimp from skillet. Add remaining tsp of the olive oil and add vegetables. Cook until tender then add the shrimp and soy sauce. Stir-fry for about 2 minutes.