Breakfast
Veggie egg scramble
A.M. Snack
Chocolate coconut shake†
Lunch
Chicken salad squash boats†
P.M. Snack
Peanut butter apple-cinnamon wedges
Dinner
Baked pork loin and grilled veggies
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.
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, 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
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
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
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
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
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
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
Stevia
Yacon syrup
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
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
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)
Dairy**
1 serving per day
Those on a dairy-free diet may omit
Cottage cheese
Cream
Kefir
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:
Be sure to have either a meal or snack within 30 minutes of your workout.