Breakfast
Veggie egg scramble
A.M. Snack
Chocolate coconut shake
Lunch
Chicken salad squash boats
P.M. Snack
Peanut butter apple-cinnamon wedges
Dinner
Baked pork loin and grilled veggies
Water
Eight (250 ml) Glasses Daily
Why it's for you
You’re at a healthy weight and are looking to maintain a healthy lifestyle. You want to focus on maintaining optimal body composition but looking for a plan with flexibility, allowing the occasional indulgence.
A Day on Continued Commitment:
Below are examples of some of the foods you can eat.
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. Individuals following the TLS Weight Management Solution can expect to lose 1–2 pounds per week.
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, 2 servings of vegetables, 1 serving of whole grain
A.M. Snack: 1 serving snack protein and/or 1 serving dairy, 1 serving of fruit
Lunch: 1 serving of protein, 2 servings of vegetables, 1 serving of fruit, 1 serving of good fat
P.M. Snack: 1 serving of protein
Dinner: 1 serving of protein, 2-4 servings of vegetables, 1 serving of starch, 1 serving of good fat
Vegetables
6-12 Servings Per Day
1 Serving: 1-2 cups, unless otherwise noted
Artichokes
Arugula/rocket
Asparagus
Aubergine/eggplant
Bean sprouts
Beets/beetroot
Bell peppers
Bok choy
Broccoli
Brussels sprouts
Cabbage (red or white)
Carrots
Cauliflower
Celery
Chard
Collard greens
Courgette/zucchini
Cucumber
Dandelion greens
Edamame
Endive
Green beans
Green peas
Greens (beet, kale, mustard, turnip)
Hot peppers
Jerusalem artichokes
Jicama
Kohlrabi
Leeks
Lettuce (any)
Mange tout
Mushrooms
Okra
Onions
Radicchio
Radishes
Rhubarb
Rutabaga
Sauerkraut
Scallions/spring onion
Snow peas
Spaghetti squash
Spinach
Stir-fry vegetables (no sauce)
Summer squash
Swede
Swiss chard
Tomatoes (fresh)
Tomato juice (no salt), 1/2 cup
Tomato paste, 2 Tbsp
Tomato sauce (no sugar added), 1/2 cup
Vegetable juice (no salt), 1/2 cup
Water chestnuts
Watercress
Starches
1 serving per day
1 Serving: 1/2–1 cup
Butternut squash, 1 cup
Kabocha, 1 cup
Purple potato, 1/2 of medium size
Quinoa, 1/2 cup
Sweet potato, 1/2 of medium size
Taro, 1/2 cup
Yam, 1/2 of medium size
Good fats
2 servings per day
Coconut cream, 2–3 Tbsp
Nuts and seeds (reference TLS® FAQ for serving sizes)
Olives (check serving size and watch for sodium content)
Oils (grapeseed, olive, avocado, coconut)
Fruit
2 servings per day
1 Serving: 1 medium fruit or 1 cup, unless otherwise noted
Apricots, 4 medium
Banana
Berries (blueberries,
strawberries,
raspberries,
boysenberries,
blackberries,
gooseberries,
loganberries,
mulberries), 3/4 cup
Cantaloupe
Cherries, 12 large
Currants, 3 Tbsp
Dates (fresh), 2
Figs (fresh), 2
Grapefruit
Grapes
Guava
Honeydew melon
Jackfruit
Kiwifruit
Lemon
Lime
Loquats
Lychees, 7
Mandarin orange
Mango
Melon balls
Nectarine
Orange
Papaya, 1/2 medium
Passion fruit
Peach
Pear
Pineapple, 1/2 cup
Plum
Pomegranate, 1/2 small
Raisins, 2 Tbsp
Sharon fruit/Persimmon
Starfruit
Tangelo
Tangerine
Whole Grains
1 serving per day
1 Serving: 1/2 Cup
TLS-Approved Sweeteners
Protein
5-6 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, cod, sardines, flounder, snapper, trout, etc.)
Red meat (limited to 1–2 servings per week of beef, pork, lamb, buffalo, veal, bison or venison)
Seafood (prawn, scallops, clams, lobster, calamari, squid, octopus, mussels, crab, etc.)
TLS Nutrition Shake
Beans (red, chickpeas (chana or garbanzo beans), butter beans (Lima beans), mung, pinto, soy, blackeyed)
Chia or hemp seeds, 4 oz
Edamame
Nutritional yeast, 4 Tbsp
Organic non-GMO tempeh
Organic non-GMO tofu
Spirulina, 4 Tbsp
Veggie or garden burger (grain-free)
Dairy
1 serving per day
Those on a dairy-free diet may omit
Cottage cheese
Cream
Kefir
Plain yogurt
Plain Greek yogurt
Sour cream
*Organic or grass-fed is best. Serving sizes are found on package.
Other Rules:
Be sure to have either a meal or snack within 30 minutes of your workout.