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 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.
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, 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
Starch
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
Stevia
Yacon syrup
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
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.