Breakfast
Veggie omelette
A.M. Snack
Strawberry & spinach shake
Lunch
Salad with turkey meatballs
P.M. Snack
Tuna-filled celery sticks
Dinner
Tuscan cod
Post Workout
Why it's for you:
You're extremely committed to achieving weight management goals through an effective programme. You'll feel better physically and emotionally knowing you can do anything you set your mind to.
A day on Fat Burning:
Below are examples of some of the foods you can eat. Drink at least 8 glasses (8 oz each) of water daily, and supplement based on your Weight Loss Profile recommendation.
TLS® Tonalin™ CLA (Conjugated Linoleic Acid): Assists in promoting lean muscle mass
TLS® CORE Fat & Carb Inhibitor: Helps inhibit carbohydrate absorption in the body
TLS® Green Coffee Plus Garcinia Cambogia: May help to inhibit the conversion of sugar into fat
TLS® Trim Tea: Promotes fat burning
TLS® Trim Café: Promotes fat burning
TLS® Nutrition Shakes: Extra nourishment for between meals
†All recipes are found on sg.tlsSlim.com
†You should consult your physician before beginning this or any other weight management program. The results may not be typical. Individual results may vary.
*This product is not intended to diagnose, treat, cure or prevent any disease.
Breakfast: 1 serving of protein, 2–4 servings of vegetables, 1 serving of good fat
A.M. Snack: TLS Nutrition Shake, 1 serving of fruit
Lunch: 1 serving of protein, 2–4 servings of vegetables, 1 serving of good fat
P.M. Snack: 1 serving of vegetables, 1 serving of protein
Dinner: 1 serving of protein, 3–4 servings of vegetables, 1–2 servings of fat
Post Workout: TLS Nutrition Shake
Vegetables
8-12 servings per day
1 serving: 1/2–1 cup, all leafy greens 1 cup
Artichokes
Arugula
Asparagus
Bean sprouts
Beets
Bell peppers
Bok choy
Broccoli
Brussels sprouts
Cabbage (red or white)
Carrots
Cauliflower
Celery
Chard
Cucumber
Eggplant
Endive
Green beans
Green peas
Greens (beet, collard, dandelion, kale, mustard, turnip)
Hot peppers
Jerusalem artichokes
Jicama
Kohlrabi
Leeks
Lettuce (any)
Mushrooms
Okra
Onions
Radicchio
Radishes
Rhubarb
Rutabaga
Sauerkraut
Scallions
Snow peas
Spaghetti squash
Spinach
Stir-fried vegetables (no sauce)
Summer squash
Tomatoes (fresh)
Tomato paste, 2 Tbsp
Tomato sauce, 1/2 cup
Water chestnuts
Watercress
Zucchini
TLS Nutrition Shake
2 Shakes Per Day
1 shake as a snack and 1 post workout
* The Shake, when consumed, is considered a protein serving.
Good fats
3-4 servings per day
Coconut cream, 2–3 Tbsp
Coconut oil, 1 Tbsp
Olive oil, 1 Tbsp
Olives, check serving size and watch for sodium content
Fruit
1 serving per day
1 Serving: 1 medium fruit or 1 cup, unless otherwise noted
Apricots, 4 medium
Banana, 1/2 large, 1 small
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, 1/2 cup or 10 total
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 (no extra sugar added)
Sharon fruit/Persimmon
Starfruit
Tangerine/Tangelo
Protein
4-6 servings per day
1 serving (women): 4–6 oz with breakfast, lunch and 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, sardines, flounder, snapper, trout, etc.)
Seafood (shrimp, scallops, clams, lobster, calamari, squid, octopus, mussels, etc.)
Canned tuna, salmon or sardines (packed in water)
TLS Nutrition Shake
Download the TLS Vegan & Vegetarian handout for more information
Chia seeds or Hemp Hearts, 3–4 Tbsp
Nutritional Yeast, 3–4 Tbsp
Organic non-GMO tempeh
Organic non-GMO tofu
Quinoa
Spirulina, 3–4 Tbsp
Veggie or garden burger (grain-free)
TLS-Approved Sweeteners
Stevia
Yacon syrup
Pro-tip:
Utilize fresh garlic, ginger, parsley, cilantro, basil and spices to flavor your foods.
Other Rules:
Be sure to either have a meal or snack within 30 minutes of your workout.