Fat Shredder

Lose 10 Pounds in 2 Weeks*

Breakfast
Breakfast

Veggie omelette

A.M. Snack
A.M. Snack

Strawberry & spinach shake

Lunch
Lunch

Salad with turkey meatballs

P.M. Snack
P.M. Snack

Tuna-filled celery sticks

Dinner
Dinner

Tuscan cod

Post Workout
Post Workout

TLS Nutrition Shake

Why it's for you:

You’re extremely committed to achieving swift weight management goals through an effective programme. You’ll shed fat and feel better, physically and emotionally, knowing you can do anything you set your mind to.

A Day On Fat Shredder:

Below are examples of some of the foods you can eat. Drink at least eight glasses (236 ml each) of water daily, and supplement based on your Weight Management Profile recommendation.

Supplements

TLS Nutrition Shakes: A healthy and delicious nutrition shake with 18 g of protein, 11 g of fibre

TLS CORE with Chromium, White Kidney Bean & LeptiCore®: Assists with metabolizing carbohydrates and fat, helping to reduce the (enzymatic) digestion of carbs

Isotonix® Daily Essentials Packets: With each complete and convenient packet, you can be sure that you’re giving your body the essential vitamins, minerals and nutrients it needs daily

Isotonix Digestive Enzymes with Probiotics for Adults & Children: Formulated to support the digestive needs of you and your children

LeptiCore® is a U.S. registered trademark of Gateway Health Alliances, Inc. and protected under U.S. patent number 9034342.

All recipes are found on uk.tlsSlim.com (must have active subscription.)

 *You should consult your physician before beginning this or any other weight management programme. Results may vary depending on the individual. 

 Results can vary depending on the individual. These statements are not intended to represent or guarantee that anyone will achieve the same or similar results. 

Fat Shredder Power Foods

Breakfast: 1 serving of protein, 3–4 servings of vegetables

A.M. Snack: TLS® Nutrition Shake (1 scoop), 1 serving of fruit

Lunch: 1 serving of protein, 3–4 servings of vegetables, 1 serving of good fat

P.M. Snack: 1 serving of vegetables, 1 serving of protein

Dinner: 1 serving of protein, 3–4 servings of vegetables, 1 serving of good fat

Post Workout: TLS Nutrition Shake (2 scoops)

Vegetables

8-12 servings per day


1 serving: 1/2–1 cup, all leafy greens 1 cup

Alfalfa sprouts
Artichokes
Arugula/rocket
Asparagus
Aubergine
Bean sprouts
Beets/beetroot
Bell peppers
Bok choy
Broccoli
Brussels sprouts
Cabbage (red or white)
Carrots
Cauliflower
Celery
Chard
Courgette
Cucumber
Endive
Green beans
Green peas
Greens (beet, collard, dandelion, kale, mustard, turnip)
Hot peppers
Jerusalem artichokes
Jicama
Kohlrabi
Leeks
Lettuce (any)
Mange tout
Mushrooms
Okra
Onions
Radicchio
Radishes
Rhubarb
Sauerkraut
Scallions/spring onion
Swede
Spaghetti squash
Spinach
Stir-fry vegetables (no sauce)
Summer squash
Tomatoes (fresh)
Tomato paste, 2 Tbsp
Tomato sauce, 1/2 cup
Water chestnuts
Watercress

TLS Nutrition Shake

2 servings per day


1 shake as a snack and 1 post workout
* The Shake, when consumed, is considered a protein serving.

Good fats

3-4 servings per day

Avocado, 1/2 medium
Avocado oil (1 Tbsp)
Coconut cream (2–3 Tbsp)
Coconut oil (1 Tbsp)
Olive oil (1 Tbsp)
Olives (check serving size and watch for sodium content)

Fruit

1 serving per day


1 Serving: 1 medium fruit or 1 cup, unless otherwise noted

Apple
Apricots, 4 medium
Banana, 1/2 large, 1 small
Berries (blueberries, strawberries, raspberries, boysenberries, blackberries), 3/4 cup
Cantaloupe
Cherries, 12 large
Currants, 3 Tbsp
Dates (fresh), 2
Figs (fresh), 2
Gooseberries, 3/4 cup
Grapefruit
Grapes, 1/2 cup or 10 total
Guava
Honeydew melon
Kiwifruit
Kumquats, 4 medium
Lemon
Lime
Loganberries, 3/4 cup
Loquats
Lychees, 7
Mandarin orange
Mulberries, 3/4 cup
Nectarine
Orange
Papaya, 1/2 medium
Passion fruit
Peach
Pear
Pineapple, 1/2 cup
Plum
Pomegranate, 1/2 small
Raisins, 2 Tbsp (no extra sugar added)
Sharon fruit/Persimmon
Starfruit
Tangerine/Tangelo

Protein

3-4 servings per day


1 serving (women): 113–170 g with breakfast,lunch and dinner; 56–85 g with snacks

1 serving (men): serving (men): 170–226 g with breakfast, lunch and dinner; 56–85 g with snacks

Canned tuna, salmon or sardines (packed in water)
Chicken or turkey (without skin)
Eggs or egg whites
Fresh fish (salmon, tuna, sardines, flounder, snapper, trout, etc.)
Seafood (prawn, scallops, clams, lobster, calamari, squid, octopus, mussels, etc.)
TLS Nutrition Shake
VEGETARIAN OPTIONS
Download the TLS Vegan & Vegetarian handout for more information
Chia seeds or Hemp Hearts, 3–4 Tbsp
Nutritional Yeast, 3–4 Tbsp
Organic non-GMO tempeh
Organic non-GMO tofu
Quinoa
Spirulina, 3–4 Tbsp
Veggie or garden burger (grain-free)

TLS-Approved Sweeteners

Monk fruit powder
Stevia
Yacon syrup

Pro-tip:

Utilize fresh garlic, ginger, parsley, cilantro, basil and spices to flavor your foods.

Other Rules:

No sugar
No grains or starches
No alcohol
No dairy
Water (minimum of 8 cups per day)
Supplementation (based on your Weight Management Profile recommendation)
Exercise (5–6 days per week)
Daily journalling

Be sure to either have a meal or snack within 30 minutes of your workout.