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) © Curves International, Inc. 2015 (ZA-1504) 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 © Curves International, Inc. 2015 (ZA-1504) 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 © Curves International, Inc. 2015 (ZA-1504) 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 © Curves International, Inc. 2015 (ZA-1504) 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. © Curves International, Inc. 2015 (ZA-1504) 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 © Curves International, Inc. 2015 (ZA-1504) 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 © Curves International, Inc. 2015 (ZA-1504) 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 © Curves International, Inc. 2015 (ZA-1504) .