SURE & STEADY

Gradual Weight Management Programme

The Rules

The Rules

  • Detox (4-7 days, optional)
  • No alcohol (for at least 21 days)
  • Water (minimum of 8 cups per day)
  • Supplementation (based on your Weight Management Profile recommendation)
  • Exercise (3-5 days per week)
  • Daily Journaling

The 4-7 Day Detox plan is recommended before starting any TLS Programme

Resources for the Program
DOWNLOAD MENU PLAN
DOWNLOAD RECIPE BOOKLET

Why it's for you

You’re looking to make gradual changes to your lifestyle and reach your goal weight, one day at a time. With the TLS® Sure & Steady programme it’s not if you’ll hit your goal, but when.

A Day on Sure and Steady

Below is an example of some of the foods you can eat. Supplement based on your weight management goals.

BREAKFAST
BREAKFAST
1 serving of protein
2-4 servings of vegetables
1 serving of whole grain
AM SNACK
AM SNACK

1 serving of snack protein

1 serving of fruit

1 serving of dairy

LUNCH
LUNCH

1 serving of protein

2-4 servings of vegetables

1serving of fruit

1 serving of good fat

PM SNACK
PM SNACK

1 serving of snack protein

1 serving of dairy

DINNER
DINNER

1 serving of protein

2-4 servings of vegetables

1 serving of starch

1 serving of good fat

WATER
WATER

Eight (236 ml) Glasses Daily

Meet our Family of Supplements

The products in your plan will be customised to suit your needs.

Supplements
TLS CORE with Chromium, White Kidney Bean & LeptiCore®

Specially formulated with key vitamins, minerals, and plant based ingredients to help with your weight management goals

TLS Nutrition Shakes

Healthy meal replacement shake that is high in protein, and is an excellent source of fibre

Isotonix Activated B-Complex

Supports your weight management goals by contributing to normal energy-yielding metabolism

*Consult your health care provider before starting any weight management or exercise programme. These products are not intended to diagnose, treat, cure, or prevent any disease.

Sure & Steady Power Foods

BREAKFAST: 1 serving of protein, 2-4 servings of vegetables, 1 serving of whole grain

AM SNACK: 1 serving of snack protein, 1 serving of fruit, 1 serving of dairy

LUNCH: 1 serving of protein, 2-4 servings of vegetables, 1serving of fruit, 1 serving of good fat

PM SNACK: 1 serving of snack protein, 1 serving of dairy

DINNER: 1 serving of protein, 2-4 servings of vegetables, 1 serving of good fat

Vegetables

6-12 SERVINGS PER DAY

1 Serving: 1-2 cups, unless otherwise noted

  • Alfalfa sprouts
  • Artichokes
  • Rocket salad/Arugula
  • Asparagus
  • Aubergine
  • Bean sprouts
  • Beetroot
  • Sweet Pepper/Bell peppers
  • Bok choi
  • Broccoli
  • Brussels sprouts
  • Cabbage (red or white)
  • Carrots
  • Cauliflower
  • Celery
  • Chard
  • Courgette/Zucchini
  • Cucumber
  • Dandelion greens
  • Chicory/Endive
  • Ginger
  • Green peas
  • Greens (beet, collard, dandelion, kale, mustard, turnip)
  • Hot peppers
  • Jerusalem artichokes
  • Jicama
  • Kale
  • Kohlrabi
  • Leeks
  • Lettuce (any)
  • Mange tout/Snow peas (no sugar)
  • Mushrooms
  • Okra
  • Olives
  • Onions
  • Parsley
  • Peppers/Pimientos
  • Radicchio
  • Radishes
  • Rhubarb
  • Runner beans/Green beans
  • Salsa
  • Sauerkraut
  • Scallions/Spring onions
  • Spinach
  • Squash leaves
  • Stir-fry vegetables (no sauce)
  • Taro root, 1/4 cup
  • Tomatoes (fresh)
  • Tomato juice (no salt), 1/2 cup
  • Tomato paste, 2 tbsp
  • Tomato sauce, 1/2 cup
  • Turnips
  • Vegetable juice (no salt), 1/2 cup
  • Vegetable soup (low-fat), 1/2 cup
  • Water chestnuts
  • Watercress

    • Proteins

    5-6 SERVINGS PER DAY

    1 Serving (women): 113g–170g (4–6oz) with breakfast, lunch & dinner; 57g–85g (2–3oz) with snack
    1 Serving (men): 170g–227g (6–8oz) with breakfast, lunch & dinner; 57g–85g (2–3oz) with snacks

    • TLS Nutrition Shake
    • TLS Whey Protein Shake
    • 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.)
    • Lean veal
    • Red meat (limited to 1-2 servings per week) (beef, pork, lamb, buffalo or venison)
    • Seafood (prawn, scallops, clams, lobster, calamari, squid, octopus, mussels, etc.)
    • Tempeh
    • Tofu
    • TVP (texturized vegetable protein)
    • Veggie or garden burger

    Fruits

    2 SERVINGS PER DAY

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

    • Apple
    • Apricots, 4 medium
    • Banana
    • Berries (blueberries, strawberries, raspberries, boysenberries, blackberries), 3/4 cup
    • Cantaloupe
    • Casaba melon
    • Cherries, 12 large
    • Currants, 3 tbsp
    • Dates (fresh), 2
    • Figs (fresh), 2
    • Gooseberries, 3/4 cup
    • Grapefruit
    • Grapes
    • Guava
    • Honeydew melon
    • Jackfruit
    • Kiwifruit
    • Kumquats, 4 medium
    • Lemon
    • Lime
    • Loganberries, 3/4 cup
    • Loquats
    • Lychees, 7
    • Mandarin orange
    • Melon balls
    • 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
    • Sharon fruit
    • Starfruit
    • Tangelo
    • Tangerine

    Good fats

    2 SERVINGS PER DAY

    1 Serving: 1 Tablespoon

    • Avocado, 1/2 medium
    • Nuts & seeds
    • Oils (olive, avocado, coconut, etc.)

    Starches

    1 SERVING PER DAY

    1 Serving: 1/2 Cup

    • Baked beans (no sugar added)
    • Beans (red, black, garbanzo, lima, mung, pinto, black-eyed, soy, fat-free refried)
    • Lentils
    • Winter squash (acorn, butternut, spaghetti)
    • Yam/sweet potato (boiled, steamed, baked)
    • Yellow squash

    Whole Grains

    1 SERVING PER DAY

    1 Serving: 1/2 Cup

    • All-bran cereal
    • Barley (pearled or hulled)
    • Bean thread (Chinese noodles)
    • Buckwheat (kasha, groats)
    • Buckwheat (or other whole grain) noodles
    • Bulgur wheat
    • Couscous
    • Egg noodles
    • Muesli or granola, no added sugar
    • Oatmeal (rolled or steel-cut)
    • Pasta (whole grain, protein enriched)
    • Polenta
    • Quinoa
    • Rice (authentic basmati, brown)
    • Rye
    • Sprouted grain bread

    Dairy

    2 SERVINGS PER DAY

    Those on a dairy-free diet may omit:

    • Low-fat milk
    • Low-fat cheese
    • Plain Greek yogurt
    • Low-fat yogurt
    • Low-fat creamer
    • Low-fat sour cream
    Print Plan Details