BREAKFAST
TLS 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 grilled zucchini
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.
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.
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 cupArtichokes
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)
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
Starch
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
TLS-Approved Sweeteners
Stevia
Yacon syrup
honey, high-quality
agave or coconut
sugar
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
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): 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
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
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)
TLS Nutrition Shake
1 SHAKE PER DAY
*The Shake, when consumed, is considered a protein serving.