TLS Nutrition Shakes
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- A healthy meal replacement
- Substituting one daily meal of an energy restricted diet with a meal replacement contributes to the maintenance of weight after weight loss
- Substituting two daily meals of an energy restricted diet with meal replacements contributes to weight loss.
- Great tasting available in two flavours: Chocolate Delight and Creamy Vanilla
- Easy to prepare - just add water or milk, blend and enjoy
- Convenient, re-sealable canister for easy use and storage
- Excellent source of fibre, contains over 10 grams of dietary fibre
- High in soy protein (18 g per serving). Protein contributes to a growth and maintenance in muscle mass
- No colour added
- A source of calcium
- Provides 25 vitamins and minerals per serving
- Contains antioxidant vitamins C and E for the protection of cells from oxidative stress
- Magnesium and zinc contributes to normal protein synthesis
- Vitamin B6 contributes to normal protein and glycogen metabolism
- Provides numerous minerals, like iron and magnesium, and vitamins, including B vitamins (riboflavin, niacin, vitamin B6, vitamin B12, and pantothenic acid) , which contribute to normal energy-yielding metabolism and the reduction of tiredness and fatigue
- Vitamin D, calcium and potassiumcontribute to the maintenance of normal muscle function
With so many meal replacement shakes on the market, it is sometimes difficult to be able to choose which one to use. When looking for a shake, there are three key ingredients to pay attention to:
1) Protein - High protein is what you should aim for, since it helps increase metabolism and keeps you fuller, longer.
2) Fibre - A high fibre count is desirable, as it helps fill you up.
3) Sugar - It is best to choose shakes with low amounts of sugar. When you eat sugar, your blood glucose level rises, in turn telling your body to store fat.TLS Nutrition Shakes are meal replacements that have an optimal blend of protein (18g), fibre (10g), and sugar (1.6-3.2 g) that will help keep you full and satisfied throughout the day. Our shakes contain Fibersol®-2 which is a highly concentrated form of dietary fibre. TLS Nutrition shakes are a great alternative for those with busy schedules who are tired of unhealthy meal and snack options. Remember this: Protein and fibre at every meal make losing weight easier.
Gluten-Free – the finished product contains no detectable gluten (<10ppm gluten)
No Detectable GMOs – the finished product contains no detectable genetically-modified organism
Drinkable Supplements – easy-to-swallow supplements in liquid form are immediately available to the body for absorption
Why TLS Nutrition Shakes are the best!
TLS Nutrition Shakes are easy to prepare and represent a convenient, healthy meal replacement alternative to a high-energy breakfast, lunch or dinner. You can also mix them with fruit and milk to provide the health and nutrition you need to keep going, and to stay away from fast food alternatives. TLS Nutrition Shakes are great-tasting; they are available in two delicious flavours: Chocolate Delight and Creamy Vanilla.
TLS Nutrition Shakes are specifically formulated to deliver an optimal balance of 18 grams of high-quality protein per serving. Protein is also necessary for tissue building and repair, and contributes to the maintenance of muscle mass. TLS Nutrition Shakes are balanced and also deliver more than 10 grams of dietary fibre per serving. TLS Nutrition Shakes contain Fibersol®-2 which is a highly concentrated form of dietary fibre. TLS Nutrition Shakes also contain 25 different vitamins and minerals — all this with fewer than seven grams of fat per serving!
When compared with similar meal replacement shakes, TLS Nutrition Shakes contain fewer kcal, less total fat and are lower in saturated fat. TLS Nutrition Shakes are also higher in protein and fibre, and lower in sugar than most other commercial shakes; no added colour and do not contain gluten. TLS Nutrition Shakes contain less than 250 kcal per serving, and a diet reduced in energy (energy-restricted diet) with regular exercise may contribute to weight loss or weight maintenance. Also, many clinical studies show that daily use of meal-replacement shakes helps with weight loss more rapidly in individuals that are overweight and can lose more total weight with protein as a major diet component.
If you want a healthier weight management routine, TLS Nutrition Shakes provide a quick and easy meal to satisfy hunger as a healthy alternative to fast food. Treat your body to a delicious meal-replacement shake!
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Protein is an important component of every cell in the body. Your body uses protein to build and repair tissues, as well as produce enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. Unlike fat and carbohydrates, the body does not store protein and, therefore, has no reservoir to draw on when it needs a new supply. Diets higher in protein and moderate in carbs — along with regular exercise — are often believed by experts to reduce blood fats and help reduce weight. Protein also helps maintain lean tissue while burning fat for fuel.
Fibersol-2 is a digestion-resistant maltodextrin (soluble fibre) produced by a proprietary method of controlled enzymatic hydrolysis. Due to this proprietary method, Fibersol-2 cannot be metabolised or absorbed in the small intestine, but passes on into the large intestine. As it moves through the small intestine, this fibre slows the absorption of sugars from foods. It also binds cholesterol so that it cannot be absorbed by the body. In the large intestine the maltodextrin in Fibersol-2 is slowly fermented by bacteria, thereby feeding the bacteria. The fractions of the Fibersol-2 that cannot be fermented are excreted from the body which helps with the removal of toxins from the body. Also, due to the way in which Fibersol-2 must be fermented, less acid and gas is produced than that caused by other soluble fibres.
Vitamin A is a fat-soluble vitamin. Sources of vitamin A include organ meats (such as liver and kidney), egg yolks, butter, carrot juice, squash, sweet potatoes, spinach, peaches, fortified dairy products and cod liver oil. Vitamin A is also part of a family of compounds including retinol, retinal and beta-carotene. Beta-carotene, also known as pro-vitamin A, can be converted into vitamin A when additional levels are required. All the body’s tissues need vitamin A for general growth and repair. Vitamin A helps to promote healthy vision, support normal skin health and a healthy immune system and iron metabolism.
Regular sunlight exposure is the main way that most humans get their vitamin D. Food sources of vitamin D are vitamin D-fortified milk (100 IU per cup), cod liver oil, and fatty fish, such as salmon. Small amounts are found in egg yolks and liver. Vitamin D promotes the absorption of calcium and phosphorus and supports the production of several proteins involved in calcium absorption and storage. Vitamin D works with calcium to promote hard, strong bones. It works to promote active transport of calcium out of the osteoblasts into the extra-cellular fluid and in the kidneys, promotes calcium and phosphate uptake by renal tubules. Vitamin D also promotes the normal absorption of dietary calcium and phosphate uptake by the intestinal epithelium. It promotes healthy growth and repair of tissues, supports a normal immune system and contributes to normal muscle function.
The most valuable sources of dietary vitamin E include vegetable oils, margarine, nuts, seeds, avocados and wheat germ. Safflower oil contains large amounts of vitamin E (about two thirds of the RDA in ¼ cup) and there are trace amounts in corn oil and soybean oil. Vitamin E is actually a family of related compounds called tocopherols and tocotrienols. For those individuals watching their dietary fat consumption, which is relatively common in the world of dieting, vitamin E intake is likely to be low, due to a reduced intake of foods with high fat content. The main health benefit of supplemental vitamin E comes from its antioxidant activity. Vitamin E is one of the most powerful fat-soluble antioxidants in the body. Because of this, vitamin E helps protect cell membranes from free radical damage.
Vitamin C is found in peppers (sweet, green, red, hot red and green chili), citrus fruits and brussels sprouts, cauliflower, cabbage, kale, collards, mustard greens, broccoli, spinach, guava, kiwi fruit, currants and strawberries. Nuts and grains contain small amounts of vitamin C. It is important to note that cooking destroys vitamin C activity. The body does not manufacture vitamin C on its own, nor does it store it. Therefore, vitamin C must be acquired through diet and supplementation. Vitamin C is integral in supporting a healthy immune system and providing an antioxidant defence. Vitamin C also contributes to reduction of fatigue, and normal functioning of the nervous and immune systems.
Thiamin HCl (Vitamin B1)
Thiamin or vitamin B1 is a water-soluble vitamin found in small quantities in a variety of foods including cereal grains, yeast, yeast extract and pork. Thiamine contributes to the normal functioning of the heart and nervous systems. Thiamine contributes to normal energy-yielding metabolism and psychological functions.
Riboflavin (Vitamin B2)
Vitamin B2 is found in liver, dairy products, dark green vegetables and some types of seafood. Vitamin B2 serves as a co-enzyme, working with other B vitamins. It promotes healthy blood and supports both the nervous system and normal vision. It supports the maintenance of healthy skin and contributes to reduction of fatigue. Vitamin B2 plays a crucial role in turning food into energy as a part of the electron transport chain, driving cellular energy on the micro-level. Vitamin B2 aids in the breakdown of fats while functioning as a cofactor or helper in activating B6 and folic acid and for the conversion of tryptophan into niacin. Vitamin B2 is water-soluble and cannot be stored by the body except in insignificant amounts; thus, it must be replenished daily. Under some conditions, vitamin B2 can act as an antioxidant to help protect cells from oxidative stress.
Niacin (Vitamin B3)
Niacin is a water-soluble vitamin necessary for many aspects of health, growth and reproduction. It is part of the vitamin B complex. Niacin supports the functioning of the digestive system, skin and nerves. It is also important for the conversion of food to energy. Niacin (also known as vitamin B-3) is found in dairy products, poultry, fish, lean meats, nuts, eggs, legumes, and enriched breads and cereals.
Vitamin B6 (Pyridoxine HCl)
Poultry, fish, whole grains and bananas are the main dietary sources of vitamin B6. Vitamin B6 is a co-factor required for protein and amino acid metabolism. It also assists in the maintenance of healthy red and white blood cells. Vitamin B6 is required for haemoglobin synthesis. It is involved in the synthesis of neurotransmitters in brain and peripheral nerve cells, it has been recommended as a nutrient to enhance mental function, specifically mood, and it supports normal nerve conduction. Some athletic supplements include vitamin B6 because it promotes the conversion of glycogen to glucose, for energy in muscle tissue. Vitamin B6, when taken with folic acid, has been shown to help maintain normal plasma levels of homocysteine, which promotes optimal cardiovascular health. Vitamin B6 should be administered as a part of a complex of other B-vitamins for best results.
Folate (Folic Acid)
Folic acid is mainly found in fruits and vegetables. Dark, leafy greens, oranges, orange juice, beans and peas are the best sources as well as Brewer’s yeast, which supplies additional B-vitamins. Folic acid plays a key role by boosting the benefits of vitamin B12 supplementation. These two B vitamins join forces and work together in maintaining normal red blood cells. Folic acid assists in the normal utilisation of amino acids and proteins as well as promoting the normal construction of the material for DNA and RNA synthesis. Scientific studies have found that when working in tandem with folic acid, vitamin B12 is capable of promoting a healthy cardiovascular and nervous system.
Vitamin B12 (cyanocobalamin) is naturally found in meats, liver, beef, pork, eggs, whole milk, cheese, whole wheat bread and fish. Vitamin B12 can only be found in animal products, with small amounts derived from fermented soy products, such as miso and tempeh, and peanuts. It is essential that vegetarians consume a vitamin B12 supplement to maintain optimal health. Vitamin B12, when ingested, is stored in the liver and other tissues for later use. The synthetic form of vitamin B12, cyanocobalamin, is not derived from either plants or animals and is intrinsic in the maintenance of normal functioning body cells, especially those of the nervous system (protecting the sheaths of nerve cells), bone marrow and intestinal tract. These tissues are the first to exhibit signs of vitamin B12 depletion. Vitamin B12 itself is responsible for maintaining optimum energy levels as it plays a vital role in the Krebs energy cycle.
Biotin can be found in food sources, such as egg yolks, peanuts, beef liver, milk (10 mcg/cup), cereals, almonds and Brewer’s yeast. Biotin is used in healthy cell growth, the production of fatty acids, metabolism of fats and amino acids. It plays a role in the Citric acid cycle, which is the process in which biochemical energy is generated during aerobic respiration. Biotin not only assists in various metabolic chemical conversions but also helps to transfer carbon dioxide. Biotin is also helpful in maintaining normal macronutrient metabolism and supports healthy skin and hair.
Pantothenic acid or vitamin B5 is a water soluble vitamin found in high concentrations in cereal grains, legumes, eggs, meat, avocados, broccoli and yogurt. Pantothenic acid contributes to normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters. Pantothenic acid contributes to normal mental performance, the reduction of tiredness and fatigue and normal energy-yielding metabolism.
Foods rich in potassium include fresh vegetables and fruits such as bananas, oranges, cantaloupe, avocado, raw spinach, cabbage and celery. Potassium plays a role in a wide variety of biochemical and physiological processes. Among other things, it supports normal nerve impulses, cardiac, skeletal and smooth muscle contractions, and helps maintain intracellular tonicity and normal blood pressure.
The highest concentration of calcium is found in milk. Other foods rich in calcium include vegetables such as collard greens, Chinese cabbage, mustard greens, broccoli, bok choy and tofu. Calcium is an essential mineral with a wide range of biological roles. Calcium exists in bone primarily in the form of hydroxyapatite (Ca10 (PO4)6 (OH)2). Hydroxyapatite accounts for approximately 40 percent of bone weight. The skeleton has a structural requisite and acts as a storehouse for calcium. Apart from being needed for the maintenance of normal bones and teeth, calcium contributes to normal muscle function and neurotransmission. Calcium also contributes to normal blood clotting and normal energy metabolism. It contributes to normal cell division and differentiation. Calcium also contributes to normal function of digestive enzymes. Sufficient daily calcium intake is necessary for maintaining optimal bone density and healthy bones and teeth. Calcium deficiency has been associated with poor cardiovascular health, poor colon health and poor muscular function. When the body does not get enough calcium per day, it draws calcium from your bones possibly resulting in osteoporosis. Osteoporosis is an age-related thinning of the bones, which may lead to a higher risk of broken hips, ribs, pelvis, weakened bones and stooped posture which comes from an accumulation of small fractures in the vertebrae. Bones become brittle with age, but calcium rich diet combined with some exercise can go a long way keep bones strong.
Phosphorus is a mineral present in every cell of the body; it makes up 1% of a person's total body weight. The main function of phosphorus is in the formation of bones and teeth. Additionally, phosphorus is contributes to normal energy-yielding metabolism and normal function of cell membranes.
Foods rich in magnesium include unpolished grains, nuts and green vegetables. Green, leafy vegetables are potent sources of magnesium because of their chlorophyll content. Meats, starches and milk are less rich sources of magnesium. Refined and processed foods are generally quite low in magnesium. Magnesium is a component of the mineralised part of bone and is necessary for the metabolism of potassium and calcium in adults. It helps maintain normal levels of electrolytes like sodium and potassium. It plays a key role in the functioning of muscle and nervous tissue. Magnesium is necessary for the synthesis of all proteins, nucleic acids, nucleotides, cyclic adenosine monophosphate, lipids and carbohydrates. Magnesium contributes to proper nerve function and it promotes a healthy energy-yielding metabolism. Importantly, Magnesium is also required by the body to build healthy bones and teeth, and promotes proper muscle development. It works together with calcium and vitamin D to help keep bones strong.
Iron is mainly found in citrus fruits, tomatoes, beans, peas, fortified bread and grain products such as cereal (non-heme iron sources). Beef, liver, organ meats and poultry comprise the heme iron sources. The heme iron sources are more absorbable than the non-heme type of iron. Iron is an essential mineral. It is a component of haemoglobin, the protein that carries oxygen in the blood, and myoglobin, another protein that carries oxygen in muscle tissue. Iron is required in red blood cell formation. Iron plays a part in many imperative biochemical pathways and enzyme systems including those involved with energy metabolism, normal cognitive development, and immune system function. Iron has been found to promote normal oxygen transport and contribute to the reduction in tiredness and fatigue.
Zinc is largely found in fortified cereals, red meats, eggs, poultry and certain seafood, including oysters. It is a component of multiple enzymes and proteins. It is also involved in the regulation of gene expression. Zinc is an essential trace mineral that has functions in approximately 300 different enzyme reactions. Thus, zinc plays a part in almost all biochemical pathways and physiological processes. More than 90 percent of the body’s zinc is stored in the bones and muscles, but zinc is also found in virtually all body tissues. Because zinc is involved in such a great number of processes it has been found to support a large range of functions including normal fertility and reproduction, normal protein synthesis, immune function, bone strength, cognitive function and carbohydrate metabolism.
The richest sources of dietary copper derive from organ meats, seafood, nuts, seeds, wheat bran cereal, whole grain products and cocoa products. Copper contributes to the protection of cells against oxidative stress and supports normal iron transport in the body. It is an essential trace mineral. Copper also contributes to the normal functioning of the immune and nervous system and supports normal energy-yielding metabolism.
Manganese is a mineral found in large quantities in both plant and animal matter. The most valuable dietary sources of manganese include whole grains, nuts, leafy vegetables and teas. Manganese is concentrated in the bran of grains, which is often removed during processing. There are several forms of supplementary manganese including manganese gluconate, manganese sulfate, manganese ascorbate, and manganese amino acid chelates. Only trace amounts of this element can be found in human tissue. Manganese is predominantly stored in the bones, liver, kidney and pancreas. It supports the normal formation of connective tissue, bones, and promotes normal energy-yielding metabolism.
The best dietary sources of selenium include nuts, unrefined grains, brown rice, wheat germ, and seafood. In the body, selenium functions as part of an antioxidant enzyme called glutathione peroxidase as well as promoting normal growth and proper usage of iodine in thyroid functioning. Selenium also supports the antioxidant effect of vitamin E and is often added to vitamin E supplements. As part of the antioxidant, glutathione peroxidase , selenium plays a direct role in the body’s ability to protect cells from damage by free radicals.
Chromium is found naturally in some cereals, meats, poultry, brewer’s yeast, broccoli, prunes mushrooms, fish and beer. Chromium is an essential trace mineral that promotes normal glucose metabolism and regulation of insulin levels. Chromium combines to form something in the body called glucose tolerance factor, or GTF, which promotes normal insulin activity in regulating blood sugar levels. Chromium also contributes to normal macronutrient metabolism.
Iodine is found in most seafood and in iodized salt. It is a necessary component of thyroid hormones and helps regulate and maintain a properly functioning metabolism. It also contributes to normal cognitive function, energy-yielding metabolism, maintenance of normal skin, and the nervous system.
Who should use TLS Nutrition Shakes?
Anyone interested in weight loss or weight management and the achievement of optimal body composition, as well as anyone in search of a quick and easy meal alternative.
What do TLS Nutrition Shakes taste like?
Available in Creamy Vanilla and Chocolate Delight, TLS Nutrition Shakes are deliciously thick and rich, with a mildly sweet flavour that helps to satisfy cravings. While they are delicious on their own, they can also be combined with fruit or other ingredients.
How do I take the TLS Shake?
Here are the directions for use as presented on the label: For a creamy shake, add 2 scoops of powder to 240 ml of cold water or milk. Mix vigorously until smooth. For optimum taste, mix in a blender. If needed, adjust amounts of liquid to desired level of thickness. Best served chilled or over ice. Drink and enjoy!
How do TLS Nutrition Shakes assist in weight loss/management?
TLS Nutrition Shakes assist in weight loss by providing a source of quality protein and fibre — much-needed vitamin and minerals. They are an alternative to unhealthy snacks and fast foods.
How often should I have a TLS Nutrition Shake?
TLS Nutrition Shakes are useful as meal replacements to help fight hunger and provide additional protein, fibre and calcium for your meals: breakfast, lunch or dinner. They can be enjoyed anytime. Great for a delicious fast food alternative!
What are the advantages of a lean protein diet?
Diets higher in protein and moderate in carbs — along with regular exercise — are often believed by experts to reduce blood fats and help reduce weight. TLS Nutrition Shakes contain 18 g of protein per serving.
What kind of quality control is done?
Our TLS Shakes ingredients are thoroughly inspected for potency, amino acid profile, presence of microbial, pesticide and heavy metals before they’re used for manufacturing.
Can you tell me more about the sucralose in TLS Nutrition Shakes?
Sucralose is an artificial sweetener which is used in very small amounts to improve taste and contribute a lower calorie intake. In humans sucralose use is generally considered safe, especially when used in small amounts. Some concerns about the use of sucralose have risen over the years, but these concerns are based on studies done on small animals using huge amounts of sucralose. The amounts of sucralose used in these studies are far different from how sucralose is actually used in products developed for human consumption. TLS Nutrition Shakes only use small amounts of sucralose, much smaller than used in the safety studies.
Is palm kernel oil and canola oil in TLS Nutrition Shakes?
No, those ingredients are not in our shake products.
Do TLS Nutrition Shakes contain gluten?
TLS Nutrition Shakes are gluten free.
- Allison, D., et al. A novel soy-based meal replacement formula for weight loss among obese individuals: a randomized controlled clinical trial. European Journal of Clinical Nutrition. 57: 514-522, 2003.
- Anderson, JW, Fuller, J, Patterson, K, Blair, R, Tabor, A. Soy compared to casein meal replacement shakes with energy-restricted diets for obese women: randomized controlled trial. Metabolism. 2007 Feb;56(2):280-8.
- Heymsfield, S., et al. Weight management using a meal replacement strategy: meta and pooling analysis from six studies. International Journal of Obesity. 27: 537-549, 2003.
- Meunier PJ. Calcium, vitamin D and vitamin K in the prevention of fractures due to osteoporosis. Osteoporos Int. 1999;9 Suppl 2:S48-52.
- Miller ER 3rd, Appel LJ, Levander OA, Levine DM. The effect of antioxidant vitamin supplementation on traditional cardiovascular risk factors. J Cardiovasc Risk. 1997 Feb;4(1):19-24.
- Nielsen FH. Ultratrace minerals. In: Shils ME, Olson JA, Shike M, Ross AC, eds. Modern Nutrition in Health and Disease, 9th ed. Baltimore, MD: Williams and Wilkins; 1999:283-303.
- Nishi Y. Anemia and zinc deficiency in the athlete. J Am Coll Nutr. 1996 Aug;15(4):323-4.
- Noakes, M., et al. Meal replacements are as effective as structured weight-loss diets for treating obesity in adults with features of metabolic syndrome. The Journal of Nutrition. 134(8): 1894-1899, 2004.
- Tokunaga K and Matsuoka A, Effects of a [FOSHU] which contains indigestible dextrin as an effective ingredient on glucose and lipid metabolism," J Japanese Diabetes Society , 42:61-65, 1999.)
- Wargovich MJ, Eng VWS, Newmark HL. Calcium inhibits the damaging and compensatory proliferative effects of fatty acids on mouse colon epithelium. Cancer Lett. 1984; 23:253-258.
- Weaver CM, Heaney RP. Calcium. In: Shils ME, Olson JA, Shike M, Ross AC, eds. Modern Nutrition in Health and Disease. 9th ed. Baltimore, MD: Williams and Wilkins; 1999:141-155.
- West SG, Light KC, Hinderliter AL, et al. Potassium supplementation induces beneficial cardiovascular changes during rest and stress in salt sensitive individuals. Health Psychol. 1999; 18:229-240.
- Whelton PK, He J, Cutler JA, et al. Effects of oral potassium on blood pressure. Meta-analysis of randomized controlled clinical triglyceride trials. JAMA. 1997; 277:1624-1632.
- Wolf RL, Cauley JA, Baker CE, et al. Factors associated with calcium absorption efficiency in pre- and perimenopausal women. Am J Clin Nutr. 2000; 72:466-471.
- Zemel MB, Shi H, Greer B, et al. Regulation of adiposity by dietary calcium. FASEB J. 2000; 14:1132-1138.
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TLS Product Reviews
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Displaying reviews 1 - 5 of 216
Love these shakes. I can't believe how creamy they are especially when frozen fruit added. It really is like eating a milkshake from a ice cream parlor. And with 19 Gm of protein or 27 Gm of protein when mixed with skim milk, I'm not feeling hungry mid morning.
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Thank you for taking the time to leave your thoughts on the TLS Nutrition Shakes. We are happy to hear you are pleased with the product.
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Pleasantly surprised that both the chocolate and vanilla nutrition shakes are delicious! No after taste. Mixed with almond milk these are great with or without added fruit, veggies, almond butter, etc. Perfect for a quick fix!
Tastes great and versatile
This shake tastes GREAT, mixes up very smoothly with no chunks or grainy texture in a shaker bottle or mason jar. It tastes great by itself, or makes thick, creamy smoothies when added to a blender with ice, fresh fruit, natural peanut butter, etc. I love bringing this with me when traveling or working long days because it helps fill in gaps when I'm not sure if I'll have a chance to eat a meal and I need something to prevent getting "hangry"!
Great quality, great taste, plenty of protein to fill me up!
Love my TLS Nutrition Shake!
I use the plant based shake, love the fresh vanilla taste. Sometimes I mix in a little fruit with it. My favorite is spinach, cu####ber, with 2-3 small pieces of fresh pineapple. It is delish! Helps me get my protein and fiber in and fills me up!