Continued Commitment

A guide to healthy, everyday living at your target weight*

Breakfast
Breakfast

Veggie egg scramble

A.M. Snack
A.M. Snack

Chocolate coconut shake

Lunch
Lunch

Chicken salad squash boats

P.M. Snack
P.M. Snack

Peanut butter apple-cinnamon wedges

Dinner
Dinner

Baked pork loin and grilled veggies

Water
Water

Eight (8 oz) glasses daily

Why it's for you

You’re at a healthy weight and are looking to maintain a healthy lifestyle. You want to focus on maintaining optimal body composition but looking for a plan with flexibility, allowing the occasional indulgence.

A Day on Continued Commitment:

Below are examples of some of the foods you can eat.

Supplements

TLS Nutrition Shakes: Great snack or occasional meal replacement

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. 

Continued Commitment Power Foods

Breakfast: 1 serving of protein, 2 servings of vegetables, 1 serving of whole grain

A.M. Snack: 1 serving snack protein and/or 1 serving dairy, 1 serving of fruit

Lunch: 1 serving of protein, 2 servings of vegetables, 1 serving of fruit, 1 serving of good fat

P.M. Snack: 1 serving of protein

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
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)
Jerusalem artichokes
Jicama
Kohlrabi
Leeks
Lettuce (any)
Mushrooms
Okra
Onions
Pimientos
Radicchio
Radishes
Rutabaga
Sauerkraut
Scallions
Snow peas
Spaghetti squash
Spinach
Stir-fry vegetables (no sauce)
Summer squash
Tomatoes (fresh)
Tomato juice (no salt), 1/2 cup
Tomato paste, 2 Tbsp
Tomato sauce (no sugar added), 1/2 cup
Vegetable juice (no salt), 1/2 cup
Water chestnuts
Watercress
Zucchini

Starches

1 serving per day


1 Serving: 1/2–1 cup

Acorn squash, 1/2 cup
Butternut squash, 1 cup
Kabocha, 1 cup
Purple potato, 1/2 of medium size
Quinoa, 1/2 cup
Sweet potato, 1/2 of medium size
Taro, 1/2 cup
Yam, 1/2 of medium size

Good fats

2–4 servings per day

Avocado, 1/2 medium
Coconut cream, 2–3 Tbsp
Nuts and seeds (reference TLS FAQ for serving sizes)
Oils (grapeseed, olive, avocado, coconut)
Olives (check serving size and watch for sodium content)

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,
  gooseberries,
  loganberries,
  mulberries), 3/4 cup
Cantaloupe
Cherries, 12 large
Currants, 3 Tbsp
Dates (fresh), 2
Figs (fresh), 2
Grapefruit
Grapes
Guava
Honeydew melon
Jackfruit
Kiwifruit
Kumquats, 4 medium
Lemon
Lime
Loquats
Lychees, 7
Mandarin orange
Mango
Melon balls
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
Tangelo
Tangerine

Whole Grains

1 serving per day


1 Serving: 1/2 Cup

Amaranth
Barley (pearled or hulled)
Buckwheat (kasha, groats)
Farro
Kamut
Millet
Muesli or granola, no added sugar
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, wild and black)
Spelt
Sprouted grain bread

TLS-Approved Sweeteners

Monk fruit powder
Stevia
Yacon syrup
On occasion: local
  honey, high-quality
  agave or coconut
  sugar

Protein

5-6 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

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 (shrimp, scallops, clams, lobster, calamari, squid, octopus, mussels, crab, etc.)
Canned tuna, salmon or sardines (packed in water)
TLS Nutrition Shake
VEGETARIAN OPTIONS*
Beans (red, black garbanzo, lima, mung, pinto, soy, black-eyed)
Chia or hemp seeds, 4 oz
Edamame
Nutritional yeast, 4 Tbsp
Organic non-GMO tempeh
Organic non-GMO tofu
Spirulina, 4 Tbsp
Veggie or garden burger (grain-free)
*Please download vegan and vegetarian handout for more information.

Dairy**

1 serving per day


Those on a dairy-free diet may omit

Cheese (all)
Cottage cheese
Cream
Kefir
Milk
Plain yogurt
Plain Greek yogurt
Sour cream

**Organic dairy products or those sourced from grass fed animals is best. Serving sizes are found on the packaging.

Other Rules:

Alcohol (limit to three drinks a week)
Water (minimum of 8 cups per day)
S upplementation (based on your Weight Management Profile recommendation or optimal wellness regimen)
No sugar
Exercise (3–6 days per week)

Be sure to have either a meal or snack within 30 minutes of your workout.