Breakfast
Veggie omelette
A.M. Snack
Strawberry & spinach shake
Lunch
Salad with turkey meatballs
P.M. Snack
Tuna-filled celery sticks
Dinner
Tuscan cod
Post Workout
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.
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
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.
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
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 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
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
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
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
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
Stevia
Yacon syrup
Pro-tip:
Utilize fresh garlic, ginger, parsley, cilantro, basil and spices to flavor your foods.
Other Rules:
Be sure to either have a meal or snack within 30 minutes of your workout.