SURE & STEADY

Lose 0.45-0.9 kilograms per week*

BREAKFAST
BREAKFAST

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 courgette
WATER
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
The products in your program will be customised to meet your needs.
Supplements

Isotonix® Multivitamin:

  • 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

Isotonix® Isochrome:

  • Supports healthy blood sugar functions
  • Help to maintain cardiovascular health
  • Promotes muscle health and strength

TLS® Nutrition Shakes:

  • 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

Isotonix® OPC-3:

  • 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. 

Sure & Steady Power Foods

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 cup
Alfalfa sprouts
Artichokes
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
Lettuce (any) Mushrooms
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

Starches

1 SERVING PER DAY


1 Serving:

1/2–1 cup
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
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

Apple
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
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
Starfruit
Sharon fruit/Persimmon
Tangelo
Tangerine

Whole Grains

1 SERVING PER DAY


1 Serving: 1/2 Cup

Amaranth
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

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 Management 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.