SURE & STEADY

Lose 1 - 2 Pounds Per Week*

BREAKFAST
BREAKFAST

TLS Banana protein pancakes

AM SNACK
AM Snack

Veggies with hummus

LUNCH
LUNCH

Quinoa chicken salad

PM Snack
PM Snack

TLS Nutrition Shake with greens

DINNER
DINNER

Tenderloin steak with grilled zucchini

WATER
WATER

Eight (240 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 program, it’s not if you’ll hit your goal but when.

A Day on Sure and Steady

Below is an example of some of the foods you can eat. Supplement based on your Weight Management Profile recommendation.

Supplements

NutriClean™ Fiber with L-Glutamine & Probiotics: Supports digestive health & bowel regularity.

TLS™ NutriShake: Extra nourishment for between meals

Isotonix™ Daily Essentials Kit: Includes four essential supplements to promote long-term health and optimal nutrition.

Isotonix™ Digestive Enzymes Plus Powder: Provides enzymes that promote nutrient absorption from foods.

Timeless™ Evergreen Formula: Helps protect the body from the negative effects of free radicals.

Isotonix™ Isochrome Powder: Helps with energy and stamina.

All recipes are found on my.tlsSlim.com

You should consult your physician before beginning this or any other weight management program. The results may not be typical. Individual results may vary.

 This product is not intended to diagnose, treat, cure or prevent any disease. 

Sure & Steady Power Foods

BREAKFAST: 1 serving of protein, 1–2 servings of vegetables, 1 serving of fruit, 0–1 serving of fat

AM SNACK: 1 serving of snack protein, 1 serving of vegetables

LUNCH: 1 serving of protein, 2 servings of vegetables, 1 serving of whole grain, 1 serving of good fat

PM SNACK: 1 serving of snack protein, 1 serving of vegetables, 1 serving of fruit

DINNER: 1 serving of protein, 2–3 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
  • Collard greens
  • Cucumber
  • Dandelion greens
  • Eggplant
  • Endive
  • Greens (beet, kale, mustard, turnip)
  • Green beans
  • Green peas
  • Jerusalem artichokes
  • Jicama
  • Kohlrabi
  • Leeks
  • Lettuce (any)
  • Mushrooms
  • Okra
  • Onions
  • Parsley
  • Radicchio
  • Radishes
  • Rhubarb
  • Rutabaga
  • Sauerkraut
  • Scallions
  • Snow peas
  • 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
  • Zucchini

Starch

1 SERVING PER DAY


1 Serving: 1/2 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

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

  • Oils (olive, avocado, coconut)
  • Avocado, 1/2 medium
  • Nuts and seeds, reference TLS® FAQ for serving sizes
  • Coconut cream, 2–3 Tbsp
  • 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), 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): 4-6 oz with breakfast, lunch & dinner; 2-3 oz with snacks

1 Serving (men): 6-8 oz with breakfast, lunch & dinner; 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, 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.

TLS Nutrition Shake

1 SHAKE PER DAY


*The Shake, when consumed, is considered a protein serving.

Other Rules

Cleanse (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.