
BREAKFAST
Veggie omelet

A.M. Snack
Chocolate raspberry shake

LUNCH
Sunburst chicken salad

P.M. Snack
Lettuce wraps

DINNER
Salmon and asparagus

WATER
Eight (250 ml) Glasses Daily
Why it's for you:
You’re motivated, dedicated and committed to doing whatever it takes to reach your weight management goals. Get ready to break unhealthy habits and start losing fat and centimetres.
A Day On Rapid Results:
Below are examples of some of the foods you can eat. 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. 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 fat
A.M. SNACK: TLS® Nutrition Shake, 1 serving of fruit
LUNCH: 1 serving of protein, 2 servings of vegetables, 1 serving of good fat
P.M. SNACK: 1 serving of protein or 1 serving of vegetable
DINNER: 1 serving of protein, 2–3 servings of vegetables, 1 serving of good fat, 1 serving of starch
Vegetables
6-9 SERVINGS PER DAY
1 Serving:
1/2–1 cup, all leafy greens 1 cupArtichokes
Arugula/rocket
Asparagus
Aubergine
Bean sprouts
Beets/beetroot
Bell peppers
Bok choy
Broccoli
Brussels sprouts
Cabbage (red or white)
Carrots
Cauliflower
Celery
Chard
Collard greens
Courgette
Cucumber
Dandelion greens
Endive
Greens (beet, kale, mustard, turnip)
Green beans
Green peas
Jerusalem artichokes
Jicama
Kohlrabi
Leeks
Mange tout
Okra
Onions
Parsley
Radicchio
Radishes
Rhubarb
Sauerkraut
Scallions/spring onion
Spaghetti squash
Spinach
Stir-fry vegetables (no sauce) Summer squash
Swiss chard
Tomatoes (fresh)
Tomato juice (no salt), 1/2 cup
Tomato paste, 2 Tbsp
Tomato sauce, 1/2 cup no sugar added
Vegetable juice (no salt), 1/2 cup
Water chestnuts
Watercress
Starch
1 serving per day
1 Serving:
1/2–1 cupButternut 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
2–4 SERVINGS PER DAY
Avocado, 1/2 medium
Nuts and seeds (reference TLS FAQ for serving sizes)
Coconut cream, 2–3 Tbsp
Olives (check serving size and watch for sodium content)
Fruit
1-2 SERVINGS PER DAY
1 Serving:
1 medium fruit or 1 cup, unless otherwise notedApricots, 4 medium
Banana
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
Guava
Honeydew melon
Kiwifruit
Kumquats, 4 medium
Lemon
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
Starfruit
Tangelo
Tangerine
TLS-Approved Sweeteners
Protein
4-6 SERVINGS PER DAY
1 Serving (women): 113–170 g with breakfast, lunch and dinner; 56–85 g with snacks
1 Serving (men): 170–226 g with breakfast, lunch and dinner; 56–85 g with snack
Eggs or egg whites
Fresh fish (salmon, tuna, cod, sardines, flounder, snapper, trout, etc.)
Red meat (limited to 1–2 servings per week beef, pork, lamb, buffalo, veal, bison or venison)
Seafood (prawns, scallops, clams, lobster, calamari, squid, octopus, mussels, crab, etc.)
TLS Nutrition Shake
**Please download vegan and vegetarian handout for more information.
Chia seeds, 4 oz
Hemp hearts, 3–4 Tbsp
Lentils (not canned)
Nutritional yeast, 4 Tbsp
Organic non-GMO tempeh
Organic non-GMO tofu
Quinoa
Spirulina, 4 Tbsp
Veggie or garden burger (grain-free)
TLS Nutrition Shake
1 SHAKE PER DAY
*