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 swift weight management goals through an effective program. You’ll shed fat and feel better, physically and emotionally, knowing you can do anything you set your mind to.
A Day On Fat Shredder:
Below are examples of some of the foods you can eat. Drink at least eight glasses (236 ml) of water daily, and supplement based on your Weight Management Profile recommendation.
TLS Nutrition Shakes: Great snack or occasional meal replacement
TLS Fat Metabolizer with Chromium and Tonalin CLA: Helps the body to metabolize carbohydrate and fats
TLS ACTS Adrenal, Cortisol, Thyroid & Stress Support Formula: Helps reduce the symptoms of stress, such as fatigue, sleeplessness, irritability and inability to concentrate
All recipes are found on www.ca.tlsslim.com
*You should consult your physician before beginning this or any other weight management program. Individuals following the TLS Weight Management Solution can expect to lose 0.45–0.9 kg (1–2 lb) per week. Many U.S. products are made available through the Personal Consumption Program on SHOPGLOBAL.COM in Canada. The Personal Consumption Program allows products that are available only in the U.S. to be shipped to Canada for personal consumption only; such products cannot be resold in Canada. Visit your SHOPGLOBAL.COM site today!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Breakfast: 1 serving of protein, 3–4 servings of vegetables
A.M. Snack: TLS Nutrition Shake, 1 serving of fruit
Lunch: 1 serving of protein, 3–4 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 serving of good fat
Post Workout: TLSNutrition Shake (2 scoops)
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
One shake as a snack and one post workout
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
3-4 servings per day
1 serving (women): 118–177 g (4–6 oz) with breakfast, lunch and dinner; 59–88 g (2–3 oz) with snacks
1 serving (men): 177–236 g (6–8 oz) with breakfast, lunch and dinner; 59–88 g (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 have either a meal or snack within 30 minutes of your workout.