General Tips and Tricks

Condiment Recommendations Guide

One of the MOST IMPORTANT  Guides next to the quickstart guide only - is the Condiment  Recommendations Guide! 
Click here to download now.

After Downloading, PRINT IT OUT!  It comes in handy not only for
condiments but also for fat serving
guidelines, portions, and ideas!

Spicing up your meals

Several of the products you will want to consider in spicing up your TSFL food include:

  • Torani and Da Vinci sugar-free flavorings
  • Shirataki tofu noodles, available at most grocery stores in the refridgerated display along the produce aisle near the tofu.
  • PB 2, defatted peanut butter, available at
  • Protein powder (low carb): whey, egg, or soy
  • Wheat bran (not wheat germ)
  • Fresh salsa or any salsa with no sugar added, or hot sauce.
  • Fearn Soya granules

Mixing directions:

  • Cold drinks: Add cold water to your cup, then mix, and stir or shake.
  • Hot drinks/cream soups: Add hot water to your cup/bowl or add water and heat in microwave, and then whisk into the meal replacement.
  • Soups (not cream soups): Add cold water the night before or in the morning in a tupperware and add the MF meal (do not microwave) and let sit for several hours or overnight to let all the dehydrated food moisten up. When you microwave, you do not have to let it sit!
  • Oatmeal: Add cinnamon or nutmeg if desired. Add a sugar free flavoring or PB 2. Most people enjoy the oatmeal most if they add 1 Tablespoon of wheat bran (not wheat germ). It provides a coarser consistency and extra fiber (good if you are experiencing consitpation, too.) If more protein is desired, add 1 Tablespoon Fearn Soya granules or protein powder.
  • Eggs: Always cook the eggs in a skillet on the stovetop instead of using the microwave. You can saute 1/4 cup diced vegetables (onion, mushroom, bell pepper, etc.) in a non-stick pan coated with olive oil spray. After 3-4 minutes, add the egg mixture whisked with 1/2 cup water. Cook until eggbeater consistency. Add salsa or hot sauce if desired. If more protein is desired, add 1 slice deli meat that is diced, or 1 oz. leftover lean and green poultry or fish.

Other Tips:

  • Have fun and flavor to your soups, chili, and stew by adding several Tbsps of diced vegetables such as : green or red onions, bell peppers, mushrooms, broccoli, asparagus, zucchini or spinach, etc. Salsa or hot sauce also can add a punch.  The extra vegetables adds zest, and texture to the meals.
  • Add 1 oz of lean deli meat to the soups, chili, and stew( in addition to the vegetables..if desired) Some people will stay full longer with extra protein.
  • Add 1 spoonful of protein/ fiber to the shakes or drinks if desired...Then add more water. This allows helps the stomach feel full and allows the blood sugar to rise more slowly and stay up longer, thereby lengthening the time before hunger returns.
  • Protein/fiber mix: Mix 1 cup of low carb soy protein powder (Protein 95), whey protein ( Protein 96) or egg protein powder with 1/2 cup of water soluble fiber such as guar gum, Benefiber or Fibersure.
  • Blenders.... Using a blender for the shakes , and crushed ice if desired provide a smooth, whipped texture.
  • The new shaker cups with the whisk ball are great for getting a cold drink well mixed in a flash while on the road or at work..