Continued Commitment

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 are looking for a plan with flexibility, allowing the occasional indulgence.

A Day on Continued Commitment:

Below is an example of some of the foods you can eat. Drink at least 8 glasses (1 cup each) of water daily, and supplement based on your weight management goals.

Breakfast

1 serving of protein
2-4 servings of vegetables
1 serving of whole grain

AM Snack

1 serving of snack protein
1 serving of fruit
1 serving of dairy

Lunch

1 serving of protein
2-4 servings of vegetables
1 serving of fruit
1 serving of good fat

PM Snack

1 serving of snack protein
1 serving of dairy

Dinner

1 serving of protein
2-4 servings of vegetables
1 serving of starch
1 serving of good fat
1 serving of whole grain

Water

Eight (1 cup) Glasses Daily

Vegetables

6-12 Servings Per Day

• Alfalfa sprouts
• Artichokes
• Arugula
• Asparagus
• Bean sprouts
• Beets
• Bell peppers
• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage (red or white)
• Carrots
• Cauliflower
• Celery
• Chard
• Collard greens
• Cucumber
• Dandelion greens
• Edamame
• Eggplant
• Endive
• Ginger
• Green beans
• Green peas
• Greens (beet, collard, dandelion, kale, mustard,
• turnip)
• Hot peppers
• Jerusalem artichokes
• Jicama
• Kohlrabi
• Leeks
• Lettuce (any)
• Malanga
• Mushrooms
• Okra
• Olives
• Onions
• Parsley
• Pimientos
• Radicchio
• Radishes
• Rhubarb
• Rutabaga
• Salsa
• Sauerkraut
• Scallions
• Snow peas (no sugar)
• Spinach
• Squash leaves
• Stir-fry vegetables (no sauce)
• Taro root, 1/4 cup
• Tomatoes (fresh)
• Tomato juice (no salt), 1/2 cup
• Tomato paste, 2 tbsp.
• Tomato sauce, 1/2 cup
• Vegetable juice (no salt), 1/2 cup
• Vegetable soup (low-fat), 1/2 cup
• Water chestnuts
• Watercress
• Zucchini

Proteins

5-6 Servings Per Day

• Canned tuna, salmon or sardines (packed in water)
• Chicken or turkey (without skin)
• Eggs or egg whites
• Fresh fish (salmon, tuna, sardines, flounder, snapper, trout, etc.)
• Lean veal
• Red meat (limited to 1-2 servings per week) (beef, pork,''lamb, buffalo or venison)
• Seafood (shrimp, scallops, clams, lobster, calamari, squid, octopus, mussels, etc.)
• Tempeh
• TLS® Nutrition Shake
• TLS® Whey Protein Shake
• Tofu
• TVP (texturized vegetable protein)
• Veggie or garden burger

Whole Grains

2 servings per day

• All-bran cereal
• Barley (pearled or hulled)
• Bean thread (Chinese noodles)
• Buckwheat (kasha, groats)
• Buckwheat (or other whole grain) noodles
• Bulgur wheat
• Couscous
• Egg noodles
• Hominy
• Muesli or granola, no added sugar
• Oatmeal (rolled or steel-cut)
• Pasta (whole grain, protein enriched)
• Quinoa
• Rice (authentic basmati, brown)
• Rye
• Sprouted grain bread

Dairy

2 servings per day

• Low-fat milk
• Soy or rice milk (1% fat or low-fat)
• Low-fat cheese
• Plain Greek yogurt
• Low-fat soy cheese
• Low-fat soy yogurt
• Low-fat yogurt
• Low-fat creamer
• Low-fat sour cream

Good fats

2 servings per day

• Oils (olive, avocado, coconut, etc.)
• Avocado, 1/2 medium
• Nuts & seeds

Fruits

2 servings per day

• 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
• Jackfruit
• Kiwifruit
• Kumquats, 4 medium
• Lemon
• Lime
• Loganberries, 3/4 cup
• Loquats
• Lychees, 7
• Mandarin orange
• Melon balls
• 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.
• Sharon fruit
• Starfruit
• Tangelo
• Tangerine

Starches

1-2 Servings Per Day

• Baked beans (no sugar added)
• Beans (red, black, garbanzo, lima, mung, pinto, soy, black-eyed, fat-free refried)
• Winter squash (acorn, butternut, spaghetti)
• Yam/sweet potato (boiled, steamed, baked)
• Yellow squash
• Lentils