Heat and Eat Complete Meals (ALL Phases Paired with a Side Item)

HEAT & EAT GUIDE

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 directly after the convenience food listing for a quick and healthy meal. Or, view the “Heat & Eat Complete Meals” at the end of this document. These meals are complete on their own. - Represents Vegetarian - Represents Gluten-free

Heat and eat complete meals (ALL phases paired with a side item)

Checkers ® Meals • Asia Chicken Chow Mein 195g • Sweet and Sour Chicken 195g • Simply Great Chicken & sweet mustard wrap 195g • Simply Great Beef & Balsamic wrap 195g

Checkers® Skinny Food • Cottage Pie

Checkers® Steamers • Mustard Chicken w/ Potatoes

Dr. Oetker® – Nice and Easy Frozen Dinners • Extra Lite Beef Lasagne

Pick n Pay® Nice & Easy Frozen Dinners • Beef Lasagne - Extra Lite

Pick n Pay® Meals • Chicken in Fajita Sauce & Rice • Macaroni Bolognese • Chicken Lasagne • Low Fat Spaghetti Bolognese • Grilled Chicken Ceasar pasta salad • Pick n Pay Spicy chicken strips • Low fat beef lasagna • Chicken and bacon macaroni • Chicken and bacon pasta salad • Spinach & Ricotta Canelloni • Low fat cottage Pie

Sea Harvest® – Simply Steam • Roasted Garlic and Black Pepper Hake • Italian Cheese and Herb Hake

Spar® Quick Cuisine • Cottage Pie • Mediterranean Vegetable Anat Wrap (100g) • Mexican Beef Anat Wrap (100g)

HEAT & EAT GUIDE

Woolworths® 2GO • Beef Mince Curry • Egg, ham and cheese • Fettuccine Alfredo • Macaroni & Cheese Bolognese • Chicken Veg & reduced Fat hummus

Woolworths® Regular Meals • Greek Lamb & Pasta Rice • Cottage Pie • Sweet chili beef with jasmine rice • Marinated Chicken with Linguine pasta • Beef mince curry with white rice with lemon and black pepper sauce • Woolworths Easy to Cook Chicken fillets • Pepper steak pie with mash with Mozarella cheese and Spring onion • Prawn and avo pasta salad (150g) • Roasted beef and caramelized onion • Macaroni Cheese Beef Bolognese pasta • Beef Lasagne - Low Fat

Woolworths® Slimmer’s Choice • Chicken & Broccoli Bake • Chicken & Mushroom Risotto • Beef and Vegetables Hot Pot • Chicken Frikkadels w/ Bucatini pasta • Chicken Lasagne • Spaghetti Bolognaise • Chicken Linguine • Chicken with roast vegetables • Cottage pie • Tagliatelle Alfredo • Chicken and Spinach Cannelloni • Tuna Potato Topped Pie • Asian Prawn Pasta salad • Chicken Biryani with Cauliflower and • Chicken Biryani with cauliflower yoghurt drizzle

Woolworths® Steam • Beef Ravioli • Cheesy Mustard Chicken • Chicken Couscous & Roasted Vegetables • Sweet Chili Chicken on egg noodles • Steam Pesto Chicken

Woolworths® Sushi • Norwegian Sushi Selection • Salmon, Crab & Avo Sushi Selection

Woolworths® Vegetarian • Butternut & Feta Cannelloni • Butternut & Pumpkin Pansotti • Woolworths side order Fresh Aubergine and tomato bake (175g) • CarbClever Fresh Cauliflower mash and mixed green vegetables • CarbClever Fresh Mediterranean Cauliflower Rice and Pesto butter

HEAT & EAT GUIDE

Woolworths® CarbClever • Fresh smoked pork • Fresh red Thai Chicken Curry • Fresh Grilled Chicken • Fresh Creamy Tikka Chicken Curry • BBQ Chicken and Avo salad • Fresh Cauliflower mash and mixed green vegetables • Fresh Mediterranean Cauliflower Rice and Pesto butter • Fresh Pumpkin Cauliflower Rice and chicken • Crustless Quiche Lorraine • Thai style Pumpkin and Chicken salad • Fresh Korma Chicken Curry • Fresh Moussaka • Fresh Satay Chicken

Woolworths® Soup • Slimmers Choice Potato and Leek soup (tin) 400ml • Slimmers Choice Creamy Tomato soup (tin) 400g • Beef, Lentil and Bacon soup ( sachet ) 300ml • Slimmers Choice Chunky Beef and lentil soup ( tin ) 400ml • Fresh Butternut soup ( sachet ) 400ml • Slimmers Choice Creamy Butternut and apple soup (tin ) 400g • Slimmers Choice Chunky vegetable soup ( tin ) 400ml • Slimmers Choice Creamy chicken and mushroom soup ( tin ) 400ml • Chicken and Vegetable soup ( sachet ) 400ml • Beef and vegetable soup ( sachet ) 400ml • Sweet Potato and Asparagus soup ( sachet ) 400ml • Very Creamy Butternut soup ( tub ) 400ml • Creamy Chicken and Butternut soup ( sachet ) 400ml • Chunky Pea and ham soup ( sachet ) 400ml • Slimmers Choice Italian Bean & Pasta soup ( sachet ) 600ml • CarbClever Fresh Cauliflower and Gruyere soup (300g) • CarbClever Cauliflower and bacon soup 250ml

HEAT & EAT GUIDE

Phase 1 and 2 Sides

Select one option from the lists below to be combined with convenience foods listed above.

Salads • Lettuce (2 C), feta cheese (2 T), dressing: vinegar(1 tsp) + olive oil(1 tsp) • Salad with mixed greens (2 C), avocado (2 T), dressing: vinegar(1 tsp) + olive oil(1 tsp) • Spinach salad (2 C), with olives (8 large), feta cheese (2 T) and lemon juice • Or any salad with either 2 fat exchanges or ½ dairy and 1 fat exchange

Steamed or Sautéed Veggies • Steamed broccoli (1/2 C) and cauliflower(1/2 C) with shrimp (60 grams) • Steamed green beans (1/2 C) with chicken (60 grams) • Sautéed pepper (1/2 C) and onions(1/4 C) and chicken (60 grams) • Or any free vegetables with ½ protein exchange

Raw Veggies • Cucumbers(1/2 C) and carrots(1/2 C) dipped in pesto (2 T) • Celery (2) with peanut butter (1 T) • Steamed broccoli(1/2 C) and cauliflower(1/2 C) with mozzarella cheese (30 grams) • Or any free vegetables with 2 fat exchanges or 1 dairy exchange

Nuts • 12 Almonds • 12 Cashews • 20 Peanuts • Or 1 nut exchange of your choice

HEAT & EAT GUIDE

Phase 3 Sides

Select one option from the list below to be combined with convenience foods listed above.

Fruit Salad with Cottage Cheese: Combine banana (½), grapes (½ C), large strawberries (5), & 1% cottage cheese (¾C)

Yogurt + Almonds: Sprinkle almonds (24) on nonfat, light yogurt (180 grams).

Nuts + String Cheese: Almonds (24) + mozzarella cheese (30 grams)

Banana + Peanut Butter: Banana (1) + natural peanut butter (2T)

Hummus + Pita Chips + Cucumber: Cucumber (½ C) + hummus (1/3 C) + pita chips (15)

Cheese + Corn Thins + Grapes: Corn thins (3) + grapes (1½ C) + Laughing Cow® Original Swiss Cheese Wedges (3)

Greek Salad: • Ingredients: Lettuce (2 C); chopped tomatoes (¼ C); chopped cucumber (¼ C); reduced fat feta cheese (¼ C); chopped red onions (2 T); sunflower seeds (2 T); olive oil (1 T); balsamic vinegar (2 T); honey (1 T). • Mix olive oil, vinegar and honey in a small dish. Mix the remaining ingredients in a bowl. Add dressing and mix.

Blue Cheese & Strawberry Salad • Ingredients: Spinach (1 C); rocket (1 C); chopped cucumber (¼ C); medium strawberries (8) chopped; blue cheese crumbled (2 T); walnuts chopped (7 halves); olive oil (2 tsp); vinegar (1 tsp). • Mix olive oil and vinegar in a small bowl. Mix the remaining ingredients in a separate bowl. Pour dressing on salad.

HEAT & EAT GUIDE

Heat & Eat Complete Meals

Phases 1 and 2; no side added

These meals are sufficient without sides. If more vegetables are desired, add ‘free foods’ to the meal.

Checkers® Meals • Checkers Asia Pork Chow Mein 195g • Meatball in Tomato Relish

Checkers® Skinny Food • Basil Chicken & Lentils • Vegetable Lasagna • Beef Stroganoff

Dr. Oetker® – Nice and Easy Frozen Dinners • Chicken a la King

Pick n Pay® Frozen Meals • Cottage pie 320g • Chicken Lasagne 320g

Pick n Pay® Meals • Beef Lasagne • Bacon, Cheese And Rosa Tomato Pasta Salad

Woolworths® Flavour of Italy • Beef Bolognese Cannelloni • Chicken Lasagne • Beef Lasagne • Spaghetti Bolognese • Beef and bacon Raviole

Woolworths® Slimmer’s Choice • Beef Curry with Couscous • Lamb Koftas on a bed of grain mix with a mint yoghurt drizzle • Chicken, grain and lentil salad

Woolworths® Pot Ready • Fragrant Prawn Curry with Coconut Rice Pot • Oriental Chili Chicken Noodle Pot

HEAT & EAT GUIDE

Heat & Eat Complete Meals

Phases 1 and 2; no side added

Woolworths® Regular Meals • Chicken Pie topped with buttery mash • Beef and vegetable pie with mash • Steak Pie 1x • Lamb Casserole

Woolworths® Vegetarian • Vegetarian Lentil Cottage Pie • Halloumi Cheese on Lentils in Tomato Sauce • Fresh Filled pasta butternut and sage pansotti

Woolworths® CarbClever • Fresh Indian Chicken • Fresh Thai Chicken with roasted Pumpkins and Aubergines

• Fresh Cottage Pie

HEAT & EAT GUIDE

Heat & Eat Complete Meals

Phase 3; no side added

Checkers® Royale Classics • Beef Stroganoff • Chicken a la King

Pick n Pay® Meals • Beef Lasagne • Lentil Bobotie • Liver and onions

Woolworths® Flavour of Italy • Macaroni Cheese • Macaroni Cheese & Bacon

Woolworths® Pot Ready • Satay Chicken Noodle • Sweet Ginger Pork w/ Jasmine • Teriyaki Beef Noodles

Woolworths® Regular Meals • Beef Curry & Rice • Indian Chicken Curry with rice • Chicken and leek crumble top pie • Chicken and bacon pasta salad • Biltong and peppadew pasta (200g)

Woolworths® Vegetarian • Fresh filled spinach and ricotta ravioli • Vegetarian mushroom fettucini