SURE & STEADY

Lose 1 - 2 Pounds Per Week*

BREAKFAST
BREAKFAST

TLS Banana protein pancakes

A.M. SNACK
A.M. Snack

Veggies with hummus

LUNCH
LUNCH

Quinoa chicken salad

P.M. Snack
P.M. Snack

TLS Nutrition Shake with greens

DINNER
DINNER

Tenderloin steak with grilled zucchini

WATER
WATER

Eight (8 oz) 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 program, 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 Loss Profile recommendation.

Supplements

TLS® ACTS Adrenal, Cortisol, Thyroid & Stress Support Formula: May help to minimize certain stress related issues (weight gain, difficulty sleeping, etc.)

TLS® CLA (Conjugated Linoleic Acid): Helps the body to metabolize carbohydrate and fats

TLS® CORE Fat & Carb Inhibitor: Supports leptin sensitivity, which may help to manage hunger and stimulate lipolysis, and helps inhibit carbohydrate absorption

TLS® Green Coffee Plus Garcinia Cambogia: Inhibits the conversion of sugar into fat

TLS® Thermochrome® V6: Increases energy and promotes thermogenesis

TLS® Trim Tea: Helps promote weight loss and helps curb appetite

TLS® Trim Café: Helps promote weight loss and helps curb appetite

TLS® Nutrition Shakes: Snack or occasional meal replacement

All recipes are found on tlsSlim.com

You should consult your physician before beginning this or any other weight management program. Individuals following the TLS Weight Loss Solution can expect to lose 1-2 pounds per week.

 *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. 

Sure & Steady Power Foods

BREAKFAST: 1 serving of protein, 1–2 servings of vegetables, 1 serving of fruit, 0–1 serving of fat

A.M. SNACK: 1 serving of snack protein, 1 serving of vegetables

LUNCH: 1 serving of protein, 2 servings of vegetables, 1 serving of whole grain, 1 serving of good fat

P.M. SNACK: 1 serving of snack protein, 1 serving of vegetables, 1 serving of fruit

DINNER: 1 serving of protein, 2–3 servings of vegetables, 1 serving of starch, 1 serving of good fat

Vegetables

6-9 SERVINGS PER DAY


1 Serving:

1/2–1 cup, all leafy greens 1 cup
Alfalfa sprouts
Artichokes
Arugula
Asparagus
Bean sprouts
Beets
Bell peppers
Bok choy
Broccoli
Brussels sprouts
Cabbage (red or white)
Carrots
Cauliflower
Celery
Chard
Collard greens
Cucumber
Dandelion greens
Eggplant
Endive
Greens (beet, kale, mustard, turnip)
Green beans
Green peas
Jerusalem artichokes
Jicama
Kohlrabi
Leeks
Lettuce (any)
Mushrooms
Okra
Onions
Parsley
Radicchio
Radishes
Rhubarb
Rutabaga
Sauerkraut
Scallions
Snow peas
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
Zucchini

Starches

1 SERVING PER DAY


1 Serving:

1/2–1 cup
Acorn squash, 1/2 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

TLS-Approved Sweeteners

Monk fruit powder
Stevia
Yacon syrup
On occasion: local
honey, high-quality
agave or coconut
sugar

Good fats

2–4 SERVINGS PER DAY

Oils (olive, avocado, coconut)
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

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
Kiwifruit
Kumquats, 4 medium
Lemon
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
Starfruit
Sharon fruit/Persimmon
Tangelo
Tangerine

Whole Grains

1 SERVING PER DAY


1 Serving: 1/2 Cup

Amaranth
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): 4-6 oz with breakfast, lunch & dinner; 2-3 oz with snacks

1 Serving (men): 6-8 oz with breakfast, lunch & dinner; 2-3 oz 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 (beef, pork, lamb, buffalo, veal, bison or venison)
Seafood (prawn, scallops, clams, lobster, calamari, squid, octopus, mussels, crab, etc.)
TLS® Nutrition Shake
VEGETARIAN OPTIONS*
Chia or hemp seeds (3–4 Tbsp)
Nutritional Yeast (3-4 Tbsp)
Organic non-GMO tempeh
Organic non-GMO tofu
Organic non-GMO tempeh
Organic non-GMO tofu
Quinoa
Spirulina (3-4 Tbsp)
Veggie or garden burger (grain-free)
*Please download vegan and vegetarian handout for more information.

Other Rules

Detox (7 days, optional)
No alcohol (for at least 21 days)
Water (minimum of 8 cups per day
No sugar
No dairy
Supplementation (based on your Weight Loss Profile recommendation)
Exercise (3–5 days per week)
Daily journaling
Be sure to have either a meal or snack within 30 minutes of your workout. If you cannot eat within that time, the TLS Nutrition Shake is a great post- workout recovery snack.