BREAKFAST
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 courgette
WATER
Eight (250 ml) 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
On the left are examples of some of the foods you can eat. Supplement based on your Weight Management Profile recommendation.
MEET OUR FAMILY OF PRODUCTS
- Contains 100% or more of the daily value of many essential vitamins and minerals
- Supports metabolism and conversion of food into energy, thyroid function, adrenal functions, and hormones
- Assists in the maintenance or improvement of general well-being
- Healthy meal replacement
- Includes 24 vitamins, minerals and essential nutrients, including eight B vitamins, and also antioxidants vitamin C and E for protection from free-radical damage
- Contains 10-11 grams of dietary fibre and 18 grams of high-quality soy protein to handle your hunger
- May assist in the maintenance of healthy cholesterol and blood sugar levels in healthy individuals
- Demonstrates anti-inflammatory activity
- Contains antioxidants that protect the cells and tissues fromdamages by free radicals
†All recipes are found on au.tlsslim.com
***If symptoms persist, seek the advice of a healthcare professional. †Pycnogenol® is a registered trademark of Horphag Research Ltd., and is protected by US Patent Numbers 4,698,360; 5,720,956 and 6,372,266. *This product is not intended to diagnose, treat, cure or prevent any disease.
BREAKFAST: 1 serving of protein, 2 servings of vegetables, 1 serving of fruit
A.M. SNACK: 1 serving snack protein or 1 serving dairy; 1 serving of fruit
LUNCH: 1 serving of protein, 2–4 servings of vegetables, 1 serving of good fat
P.M. SNACK: 1 serving snack protein or 1 serving dairy; 1 serving of fruit
DINNER: 1 serving of protein, 2–4 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/rocket
Asparagus
Aubergine
Bean sprouts
Beets/beetroot
Bell peppers
Bok choy
Broccoli
Brussels sprouts
Cabbage (red or white)
Carrots
Cauliflower
Celery
Chard
Collard greens
Courgette
Cucumber
Dandelion greens
Endive
Greens (beet, kale, mustard, turnip)
Green beans
Green peas
Jerusalem artichokes
Jicama
Kohlrabi
Leeks
Mange tout
Okra
Onions
Parsley
Radicchio
Radishes
Rhubarb
Sauerkraut
Scallions/spring onion
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
Starch
1 SERVING PER DAY
1 Serving: 1/2–1 cup
Yam/sweet potato (boiled, steamed, baked)
Yellow squash
TLS-Approved Sweeteners
Good fats
2–4 SERVINGS PER DAY
Nuts and seeds (reference TLS® FAQ for serving sizes)
Oils (olive, avocado, coconut, etc.)
Olives (check serving size and watch for sodium content)
Coconut cream, 2–3 Tbsp
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): 113g–170g (4–6oz) with breakfast, lunch & dinner; 57g–85g (2–3oz) with snack
1 Serving (men): 170g–227g (6–8oz) with breakfast, lunch & dinner; 57g–85g (2–3oz) 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