Let s get. started! read me FIRST STEP:

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1 Let s get started! FIRST STEP: read me»

2 Ready, Set, Goals! Your health & wellness journey is not a race and there is no finish line. Every time you achieve a goal, set a new one!» Set both short and long-term goals» Set a timeframe» Be specific & realistic» Make a plan & share it with others Celebrate every tiny victory. When you achieve a goal, don t forget to reward yourself for your hard work. Instead of using food as a reward, try these fun ideas for rewarding yourself.» Update your wardrobe» Get a manicure/pedicure» Buy new workout gear» Book a vacation Other rewards you can look forward to just from changing your lifestyle and improving your health:» Reduced risk of diabetes» Lower cholesterol & blood pressure» See you never, medications!» Walking up stairs with ease» Keeping up with friends & family» Goodbye joint pain!» Hello, self-confidence! The future belongs to those who believe in the beauty of their dreams.

3 See your progress beyond the scale Physical changes are not always reflected by the number on the scale. To see your progress, start by taking a picture of you before starting the program. We recommend taking progress photos every 3-4 weeks. Instead of getting frustrated by the scale, compare your progress photos to your original photo. This will remind you of both where you started and you how far you ve come. Lisa Mother of 3 50 pounds lighter tip: Take your progress photos on the same day of the week at the same time wearing the same clothing in the same lighting. Have somebody take the picture for you or do it yourself in the mirror. Take one from the front, one from the side, and one from the back.

4 Your recipe for success! Welcome to your first week of bistromd! Set yourself up for success with our step-by-step guide. THIS IS WHAT YOU CAN EXPECT FROM YOUR BISTROMD PROGRAM: 1. Prepare. Make room in your freezer and clean out your pantry of any temptations. 2. Unpack. Organize and group your meals by day in your freezer. All meals should be kept frozen up until 24 hours before use. 3. Start. We recommend starting fresh on Monday. Start the new week on a clean slate! This way you will also avoid having gaps in between deliveries. 4. Cook. Heating instructions are on every meal. All of our BPA-free meal trays are microwavesafe and oven-safe up to 400 degrees. 5. Enjoy. When dining, remember that visualization is important. Plate your entrée and enjoy your meal without distractions. 6. Customize. Don t forget, you get to customize your menu each week! Log in to mybistromd and approve your next week s menu by 5pm (ET) each Wednesday prior to the delivery week. tip: Don t multitask while eating. Turn the TV off, respond to texts later, take a break from work to enjoy your meal. Definitely don t drive while eating!

5 Customizing your menu is easy with mybistromd! { } be adventurous! Log in each week to customize and approve Don t be afraid to try your next week s menu. new foods and cuisine. Your taste buds may Set your taste preferences and add/ surprise you! remove ingredients and menu items. If an entrée or snack just wasn t your favorite, go ahead and remove it from your menu. We want you to look forward to every meal! Need to Skip a Week? No problem! Log in to mybistromd and put that week on hold. Your weekly delivery will continue the following week. remember: Any changes to your program must be made by the Wednesday prior to the delivery week by 5pm (ET). mybistromd.com Still have questions? Get the answers from our team or schedule a call with a Registered Dietitian!

6 What you want to know!» How much water should I drink? We recommend drinking a minimum of eight glasses of water each day.» What else can I drink? Other than water, you can drink coffee, milk, and/or tea. We recommend that you limit caffeinated drinks to two per day.» What about my nightly glass of wine? BistroMD s founding physician, Dr. Caroline J. Cederquist, recommends limiting alcohol to 3 drinks per week for women and 5 per week for men. It s okay in moderation, but could hinder results in excess.» Can I add fruit & veggies? Yes, you can add fresh fruit and vegetables. If you wish to have fruit, we recommend that you eat no more than one serving per day, and that the fruit is eaten with some type of protein to stabilize your blood sugar.» When should I start exercising? If you re not already exercising regularly, then don t start yet. After about 3 weeks on the bistromd program, your new way of eating will be more of a habit and your body will be more receptive to exercise. If exercise is already a part of your routine, keep it up!» Can I mix up my meals? We recommend following the balanced menu we have created for you as best as you can. If you mix up your meals, you may affect the nutrition intake for the day.» Can I skip meals? Skipping meals will not increase your weight loss and could shift your body into starvation mode when fat is stored and not burned. Try to eat each entree, even if you do not finish.» What kind of snacks? If you re not on our EATS snack program, aim for about 150 calories with grams of protein per snack. Snack ideas we recommend: 1/4 cup unsalted nuts, 1 tbsp. of peanut butter on an apple, 6 oz Greek yogurt, 2 hard-boiled eggs, 2 light string cheese sticks, 1/2 cup Ricotta cheese with some cinnamon sprinkled in. We recommend 2 snacks per day for women and 3 per day for men.» Can I lose more without snacks? NO! Protein-based snacks are a key component to weight loss. Without snacks, you may consume less than 1000 calories per day which will send your body into starvation mode and fat storing.» How much weight loss should I expect? As with any program, results vary by your age, body and dedication to the program. Typically, members can expect to lose 1-2 pounds per week. did you know? Caffeine can act as a diuretic, so when you drink caffeinated beverages you lose water and you can become dehydrated. When you become dehydrated your body will retain any fluids and you will retain more water.

7 We believe in using food as medicine And we use it to help you reset your metabolism and turn it into a fat-burning machine. Dr. Cederquist began her revolutionary study of metabolism and its effect on weight gain many years ago when she noticed her patients struggling to lose weight on their own without results. She realized it was not their fault. It was their metabolism working against them. By committing to the bistromd program, you can reverse metabolism dysfunction. Your new metabolism will not only provide one of the tools to achieve long-term weight loss, but improve your quality of life. tip from Dr.C: Eating the food alone will help you lose weight, but to see the best results, you will need to embrace a healthier lifestyle overall. This involves your commitment to working out regularly, drinking and/or smoking less, and making healthier food choices on structured program breaks.

8 We got your back! Join our Facebook group! Our member-only community makes it easy to get extra support whenever you need it. Get your questions answered by other members, our Registered Dietitians and the bistromd team! 1. Log in to your Facebook account 2. Search for the group bistromd Members 3. Request to join the group 4. An admin will approve your request & you can get social! TEXT MESSAGE SUPPORT Get on-the-go support with tips, motivational messages and more delivered right to your phone. Log in to mybistromd to sign up for text message support. FOLLOW US Fill your feeds with health tips, recipes, motivation & support! DIET (3438) bistromd.com CONTACT US Our friendly, U.S.-based customer service team is always happy to help. Available: Monday-Friday 8am-5pm (ET)

9 save me for later! My Night Recipe: Jalapeño Turkey Burger Made with lean ground turkey and paired with low-carb condiments, these burgers will be your new weeknight favorite. Pairs perfectly with homemade sweet potato wedges for a nutritious side that is high in fiber and delicious! Prep: 10 mins Cook: 10 mins Total: 20 mins Yield: 4 servings INGREDIENTS:» 1lb ground turkey (85% lean)» ½-3/4 of one jalapeno pepper, minced» 1 medium size shallot, peeled and minced» 2 tsp. lime juice and zest of one lime» 2 tbsp. chopped cilantro» 1 tsp. paprika» 1 tsp. cumin» ½ tsp. sea salt» ½ tsp. black pepper» 1 tbsp. cooking oil» 4 Boston Bibb or butter lettuce leaves» Optional garnish: guacamole, pico de gallo, or red onion INSTRUCTIONS: 1. Preheat grill or large frying pan with cooking oil. 2. Combine the spices and mix in with the ground turkey and minced jalapeno pepper. Form 4 burgers (1/4 inch thick). 3. When pan is hot, place patties in pan and cook for about 5 minutes on each side or until cooked through. 4. Place a burger in a lettuce cup and top with your choice of optional garnish. Visit the bistromd Health Library for more recipes: DIET (3438) customerservice@bistromd.com bistromd.com

10 It's your night, treat yourself! Your Guide to My Night: Tips for Eating at Restaurants We recommend having a My Night once a week to fight any feelings of deprivation. Our dietitians have found that by having a meal off the program once a week helps your metabolism and satisfies those cravings. So, go ahead and enjoy that night off. DECODE THE MENU. HAVE A PLAN! Check out the restaurant's menu online and choose your entree beforehand. STAY HYDRATED. PASS THE BREAD. Filling up on complementary bread and butter or chips and salsa adds hundreds of calories to your meal. If you're like most people and can't stick to just one breadstick, pass it! Look at the adjectives used to describe the meal. Roasted or fresh? More likely to be low calorie. Crispy or creamed? High calorie! Choose water over sugary sodas, teas, or alcoholic beverages. These liquid calories add up quickly. BOX IT UP. Most restaurant portions can be up to 2-3 servings. Ask for a to-go box when you order, halve the entree once it comes out, then eat one half while boxing up the rest to take home. Spice up your life!