BREAKFAST
Banana protein pancakes
A.M. Snack
Veggies with hummus
LUNCH
Quinoa chicken salad
P.M. Snack
TLS Nutrition Shake with greens
DINNER
Tenderloin steak with courgette
WATER
Eight (250 ml) Glasses Daily
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 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, 2–4 servings of vegetables, 1 serving of whole grain
A.M. SNACK: 1 serving snack protein or 1 serving dairy; 1 serving of fruit
LUNCH: 1 serving of protein, 2–4 servings of vegetables, 1 serving of good fat
P.M. SNACK: 1 serving snack protein or 1 serving dairy; 1 serving of fruit
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 notedArtichokes
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
Starches
1 SERVING PER DAY
1 Serving:
1/2 CupYam/sweet potato (boiled, steamed, baked)
Yellow squash
TLS-Approved Sweeteners
Good fats
2 SERVINGS PER DAY
Nuts and seeds (reference TLS® FAQ for serving sizes)
Oils (olive, avocado, coconut, etc.)
Olives (check serving size and watch for sodium content)
Coconut cream, 2–3 Tbsp
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), 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
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
Sharon fruit/Persimmon
Tangelo
Tangerine
Whole Grains
1 SERVING PER DAY
1 Serving: 1/2 Cup
Barley (pearled or hulled)
Buckwheat (kasha, groats)
Farro
Kamut
Millet
Noodle (only black bean, lentil, edamame, arrowroot, or mung bean noodle – see packaging for serving size)
Oatmeal (rolled or steel-cut)
Rice (authentic basmati, brown)
Spelt
Sprouted grain bread
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): 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
Beans (red, chickpeas [chana or garbanzo beans], butter beans [lima beans], mung, pinto, soy, black-eyed)
Chia or hemp seeds (3–4 Tbsp)
Nutritional Yeast (3-4 Tbsp)
Organic non-GMO tempeh
Organic non-GMO tofu
Spirulina (3-4 Tbsp)
Veggie or garden burger (grain-free)