21-DAY CHALLENGE GUIDE

PHASE 1 DAY PLANNER

BREAKFAST LUNCH DINNER
- squeeze 1/2 lemon in 1 cup warm water - 2 cups water - 2 cups water
- 1 serving fruit - 1 serving good fat - 1 serving protein
- 1 serving protein - 3+ servings vegetables - 1 serving good fat
- 3+ servings vegetables - 3+ servings vegetables
SNACK
SNACK - 1 cup water SNACK (OPTIONAL)
- 1 cup water - 2+ servings vegetables - 1 cup water
- 1 serving fruit - 1 serving fruit - 1 serving vegetable

• Curcumin Extreme™*
• NutriClean™ Advanced Fibre Powder*
• TLS™ CORE Fat & Carb Inhibitor 30 minutes
before your two biggest meals*
• No coffee, soda or other caffeinated
beverages
PHASE 1 DIRECTIVE
• No dairy DAILY FOOD SERVINGS
• No grains or starches • Vegetables: Unlimited servings per day
• No alcohol • Fruit: 3 servings per day
• Avoid strenuous activities; rather, partake in • Protein: 2 servings per day (1 serving: 3 oz)
yoga or gentle stretching • Good fats: 2 servings per day
* as directed on label

21-DAY CHALLENGE POWER FOODS

VEGETABLES: 1 SERVING, 1-2 CUPS, UNLESS OTHERWISE NOTED

• Asparagus • Chye sim • Mushrooms • Tomato juice (no salt), 1/2 cup
• Bean sprouts • Cucumber • Olives • Tomato paste, 2 tbsp.
• Beet root • Edamame • Onions • Tomato sauce, 1/2 cup
• Bok choy • Ginger • Parsley • Vegetable juice (no salt),
• Brinjal / Eggplant • Green beans • Radishes 1/2 cup
• Broccoli • Green peas • Shanghai green • Vegetable soup (low-fat),
• Cabbage (red or white) • Jicama (Mexican turnip) • Sio pek chye 1/2 cup
• Capsicum • Kai lan • Snow peas (no sugar) • Water chestnuts
• Carrots • Lady fingers • Spinach • Watercress
• Cauliflower • Leeks • Stir-fry vegetables (no sauce) • Zucchini
• Celery • Lettuce (any) • Tomatoes (fresh)

GOOD FATS: 1 SERVING, 1 TABLESPOON

• Oils (olive, avocado, coconut, grapeseed) • Avocado, 1/2 medium

FRUITS: 1 SERVING, I MEDIUM FRUIT OR 1 CUP, UNLESS OTHERWISE NOTED

• Apple • Figs (fresh), 2 • Lemon • Nectarine • Plum

• Banana • Grapefruit • Lime • Orange • Pomegranate, 1/2 small
• Berries (blueberries, • Grapes • Lychees, 7 • Papaya, 1/2 medium • Raisins, 2 tbsp
strawberries, raspberries, • Guava • Mandarin orange • Passion fruit • Sharon fruit
blackberries), 3/4 cup • Honeydew melon • Mango • Peach (Persimmon)
• Cantaloupe • Jackfruit • Melon balls • Pear • Starfruit
• Cherries, 12 large • Kiwifruit • Mulberries, 3/4 cup • Pineapple, 1/2 cup • Watermelon

PROTEINS: PHASE 1 — 1 serving, 3 oz, unless otherwise noted

PROTEINS: PHASE 2 — w
 omen: 4-6 oz with breakfast, lunch and dinner; 2-3 oz with snacks
men: 6-8 oz with breakfast, lunch and dinner; 2-3 oz with snacks

•C anned tuna (packed in water) • Fresh fish (salmon, flounder, snapper, • Red meat (beef, pork or lamb)
•C hicken (without skin) pomfret, seabass, yellowtail, grouper, (limited to 1-2 servings per week)*
• Eggs (1-2) codfish, etc. ) • Tempeh*
• Egg whites (3-4) • Seafood (prawn, scallops, clams, lobster,
• Tofu squid, octopus, mussels, etc.) * Only allowed during Phase 2
 21-DAY CHALLENGE GUIDE
PHASE 2 DAY PLANNER
BREAKFAST LUNCH DINNER
- 2 cups water - 2 cups water - 1 cup water
- 1 serving protein - 1 serving good fat - 1 serving good fat
- 3 servings vegetables - 1 serving protein - 1 serving protein
- 2 servings vegetables - 3 servings vegetables

SNACK SNACK POST WORKOUT SNACK

- 1 TLS™ Nutrition Shake with 1 cup water - 1 TLS™ Nutrition Shake with 1 cup water - 1 serving protein within 30 minutes
- 1 serving fruit - 2 servings vegetables of exercise

PHASE 2 DIRECTIVE
• Curcumin Extreme™* • No grains or starches DAILY FOOD SERVINGS
• NutriClean™ Advanced Fibre Powder* • No alcohol • Vegetables: 8-12 servings per day
• TLS™ CORE Fat & Carb Inhibitor 30 minutes • F or overall cardiovascular health, the • Fruit: 1 serving per day
before your two biggest meals* American Heart Association recommends • Protein: 3-4 servings per day
• TLS™ Nutrition Shake* at least 30 minutes of moderate-intensity (1 serving: women – 4-6 oz, men – 6-8 oz;
• No dairy aerobic activity at least 5 days per week.** with snacks – 2-3 oz)
* as directed on label
• Good fats: 2 servings per day
**http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp

21-DAY CHALLENGE POWER FOODS

VEGETABLES: 1 SERVING, 1-2 CUPS, UNLESS OTHERWISE NOTED

• Asparagus • Chye sim • Mushrooms • Tomato juice (no salt), 1/2 cup
• Bean sprouts • Cucumber • Olives • Tomato paste, 2 tbsp.
• Beet root • Edamame • Onions • Tomato sauce, 1/2 cup
• Bok choy • Ginger • Parsley • Vegetable juice (no salt),
• Brinjal / Eggplant • Green beans • Radishes 1/2 cup
• Broccoli • Green peas • Shanghai green • Vegetable soup (low-fat),
• Cabbage (red or white) • Jicama (Mexican turnip) • Sio pek chye 1/2 cup
• Capsicum • Kai lan • Snow peas (no sugar) • Water chestnuts
• Carrots • Lady fingers • Spinach • Watercress
• Cauliflower • Leeks • Stir-fry vegetables (no sauce) • Zucchini
• Celery • Lettuce (any) • Tomatoes (fresh)

GOOD FATS: 1 SERVING, 1 TABLESPOON

• Oils (olive, avocado, coconut, grapeseed) • Avocado, 1/2 medium

FRUITS: 1 SERVING, I MEDIUM FRUIT OR 1 CUP, UNLESS OTHERWISE NOTED

• Apple • Figs (fresh), 2 • Lemon • Nectarine • Plum

• Banana • Grapefruit • Lime • Orange • Pomegranate, 1/2 small
• Berries (blueberries, • Grapes • Lychees, 7 • Papaya, 1/2 medium • Raisins, 2 tbsp
strawberries, raspberries, • Guava • Mandarin orange • Passion fruit • Sharon fruit
blackberries), 3/4 cup • Honeydew melon • Mango • Peach (Persimmon)
• Cantaloupe • Jackfruit • Melon balls • Pear • Starfruit
• Cherries, 12 large • Kiwifruit • Mulberries, 3/4 cup • Pineapple, 1/2 cup • Watermelon

PROTEINS: PHASE 1 — 1 serving, 3 ounces, unless otherwise noted

PROTEINS: PHASE 2 — w
 omen: 4-6 oz with breakfast, lunch and dinner; 2-3 oz with snacks
men: 6-8 oz with breakfast, lunch and dinner; 2-3 oz with snacks

•C anned tuna (packed in water) • Fresh fish (salmon, flounder, snapper, • Red meat (beef, pork or lamb)
•C hicken (without skin) pomfret, seabass, yellowtail, grouper, (limited to 1-2 servings per week)*
• Eggs (1-2) codfish, etc. ) • Tempeh*
• Egg whites (3-4) • Seafood (prawn, scallops, clams, lobster,
• Tofu squid, octopus, mussels, etc.) * Only allowed during Phase 2