SURE & STEADY

Gradual Weight Management Programme*

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 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.

Supplements

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. 

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 fruit, 1 serving of dairy

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
  • Asparagus
  • Bean sprouts
  • Beet root
  • Bok choy
  • Brinjal/Eggplant
  • Broccoli
  • Cabbage (red or white)
  • Capsicum
  • Carrots
  • Cauliflower
  • Celery
  • Chye sim
  • Cucumber
  • Edamame
  • Ginger
  • Green beans
  • Green peas
  • Jicama (Mexican turnip)
  • Kai lan
  • Lady fingers
  • Leeks
  • Lettuce (any)
  • Mushrooms
  • Olives
  • Onions
  • Parsley
  • Radishes
  • Shanghai green
  • Sio pek chye
  • Snow peas (no sugar)
  • Spinach
  • Stir-fry vegetables (no sauce)
  • Tomato juice (no salt), 1/2 cup
  • Tomato paste, 2 tbsp
  • Tomato sauce, 1/2 cup
  • Tomatoes (fresh)
  • Vegetable juice (no salt), 1/2 cup
  • Vegetable soup (low-fat), 1/2 cup
  • Water chestnuts
  • Watercress
  • Zucchini

Starches

1 SERVING PER DAY


1 Serving:

1/2–1 cup
  • Baked beans (no sugar added)
  • Beans (red, black, chickpea, lima, mung, pinto, black-eyed, soy)
  • Lentils
  • Winter squash (acorn, butternut, spaghetti)
  • Yam/sweet potato (boiled, steamed, baked)
  • Yellow squash

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

  • Avocado, 1/2 medium
  • Oils (olive, avocado, coconut, grapeseed)

Fruit

3 SERVINGS PER DAY


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

  • Apple
  • Banana
  • Berries (blueberries, strawberries, raspberries, blackberries), 3/4 cup
  • Cantaloupe
  • Cherries, 12 large
  • Figs (fresh), 2
  • Grapefruit
  • Grapes
  • Guava
  • Honeydew melon
  • Jackfruit
  • Kiwifruit
  • Lemon
  • Lime
  • Lychees, 7
  • Mandarin orange
  • Mango
  • 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 (persimmon)
  • Starfruit
  • Watermelon

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)
  • Quinoa
  • Rice (authentic basmati, brown)
  • Rye
  • 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.