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What You Can & Can’t Have Whilst On Total Food Replacement

What You Can & Can’t Have Whilst On Total Food Replacement

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While on Total Food Replacement, there are a few things which you can & can’t have, which can lead to worry and confusion. So to help with this issue, here, we round-up exactly what those things are in a bumper blog post!

It’s always helpful to know what you can and cannot have whilst you are on total food replacement. There are many things that could knock you out of ketosis so it’s worth taking note and keeping a copy to hand. However, there are lots of things you can add to your packs to alter the flavour according to your taste buds. Familiarise yourself with the below and get experimenting!



Dried herbs & spices

✔ Cayenne, pepper, cinnamon, turmeric, garlic powder or granules, ginger, black pepper, chilli powder, cumin, basil, curry powder, coriander, mixed herbs, onion granules, chives, paprika, rosemary, oregano, parsley, sage, tarragon, thyme, peppermint mint leaves

Fresh herbs & spices

✔ Coriander, parsley, dill, chilli, rosemary, chives, thyme, tarragon, basil, oregano, sage, mint


✔ 1 cal oils spray – veg oil or sunflower

Fizzy drinks

✔ 1 can of Coke Zero or Dr Pepper Zero per week


✔ Soda water sparkling water

Breath freshener

✔ Breath strips – Listerine Original


✔ 250mls skimmed milk/coconut milk/almond milk/soya milk per day

total food replacement

Tea & coffee

✔ Tea – from a leaf

✔ Green teas – only from a leaf and root

✔ Black coffee

✔ Beanies Coffee – any flavour


✔ Tablet form sweeteners

Medicines & vitamins

✔ Cold relief tablets – please contact Support to check the brand is ok to take with the plan

✔ Multivitamins – tablet form only and not flavoured

✔ Fibre gel – unflavoured

✔ Senokot/Dulcolax tablets, Benefibre or Psyllium Husk

✔ Painkillers in tablet form only

✔ Sugar free Rennies

Savoury hot drinks

✔ Swiss Marigold Vegetable Boullion – up to 2 mugs per day

✔ Swiss Marigold Vegan REDUCED SALT Vegetable Boullion


✔ Gelatine – powdered or leaf

Chewing gum

✔ Xylitol All Natural Xylitol Gum – Spearmint

✔ Peppersmith Spearmint Dental Chewing Gum




❌ Salt

❌ Any herbs and spices that have salt added

❌ Vinegar

❌ Sauces

Fresh fruit & vegetables

❌ All fruits

❌ All vegetables

❌ Lemon added to water

Chewing gum

❌ Regular or sugar free chewing gum

Breath fresheners

❌ Mints

❌ Liquid mouth wash (with the exception of Listerine Original mouthwash)


❌ Teas from a fruit or flower


❌ Powdered sweeteners

Alcohol drinks

❌ Flavoured water

❌ Tonic water

❌ Alcohol

❌ Fizzy drinks/diet drinks due to the citric acid content

❌ Cordial juice



❌ Vegetable gelatine

Medicine & vitamins

❌ Liquid vitamins

❌ Berocca

❌ Soluble pain killers

❌ Gel pain killers

If you are ever unsure about what you can or cannot have or you come across something that is not on the list, please contact [email protected] who will be happy to go through.

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71 thoughts on “What You Can & Can’t Have Whilst On Total Food Replacement

    • Author gravatar

      Hi – just wondering….. What is it about ordinary sugar-free gum eg Extra, the makes it a ‘don’t’?

    • Author gravatar

      Hi there are normal stock cubes okay to have as a snack? I can’t find the brand you recommended.

      • Author gravatar

        Hi Ursula, I am sorry but we cannot advise using stock cubes on our plan. I believe you are referring to Marigold’s Swiss Bullion, this is a stock powder which can be used while on plan. You can find this in most mainstream super markets or by visiting Holland & Barrett. I hope this helps 🙂

    • Author gravatar

      Why are fruit and vegetables not allowed on the new you plan

    • Author gravatar

      Can I eat lettuce? Or vegetables?

      • Author gravatar

        Hi Reema, thank you for posting. For best effect we recommend sticking to the plan 100% – if you do need to add vegetables to plan for extra fibre or just to keep you on track then the following are best:

        Alfalfa Sprouts, Artichokes, Asparagus, Aubergine, Bamboo Shoots, Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Celery Chicory, Courgettes, Cucumber, Fennel, Green Beans, Leeks, Lettuce, Mangetout, Marrow, Mushrooms, Onions, Pak Choi, Peppers, Radish, Rocket, Spinach, Watercress, Water Chestnuts.

        Good luck and we are here if there is anything else you need.

        Kind regards

    • Author gravatar

      Hi – I’m on nicotine replacement gum, I really don’t want to smoke, what shall I do?

      • Author gravatar

        Hi Caroline thank you for your post. In terms of this your health is the most important thing and quitting smoking should be at the top of the list. It may be the case that this has an impact on ketosis but as I say the fact that you are typing to quit smoking should take precedence. Therefore carry on with the gum and you may find that it will not affect you. The no gum rule is very generic and even spans over to the sugar free gums. You may find something else over time such an inhaler.

    • Author gravatar

      Can I have gin & soda water?

    • Author gravatar

      Can I drink no added sugar squash as I don’t like water? Any help as I’m new to this x

    • Author gravatar

      Thank you very much will order some x

    • Author gravatar

      Can you have skimmed milk in coffee

      • Author gravatar

        Hi Valerie,

        I hope you’re well.
        You can have up to 250ml of skimmed milk per day if you wish when following our plan.
        Black tea and coffee is preferred as you can count this towards your daily water allowance.


        If you have any further questions please let us know. We would love to have you with us.

        • Author gravatar

          Would I be able to eat the odd boiled egg now and again, I will miss my eggs

          • Author gravatar

            Hi Joan,

            Thank you for your reply, With our plan we do not advise consuming anything extra on plan however if you would like to have an egg, by all means have an egg, you may find that this effects your overall weight loss but it is high in protein so follows the structure of our plan and if it keeps you focussed on following our plan I am sure you will see a better overall loss over time. I hope this helps and please feel free to ask if you have any questions at all.

    • Author gravatar

      Can I take a Collagen Supplement on this Diet please?
      And if so which one please?
      Many Thanks

    • Author gravatar

      can you tell me a type of tablet form sweeteners please?

    • Author gravatar

      Hi, I am just gearing up to start my first 2 week plan. I have sorted all my packets and understand I can have 4 a day. Can this be any combination? So for example could I have 2 bars, 1 shake and a meal or 2 meals I bar and 1 shake?
      They all seem to have different calorific values and I am confused as to where I am at.

      • Author gravatar

        Hi Hazel, thank you so much for the message it is lovely to hear from you!

        I appreciate that you mentioned you know you are on 4 items per day but I like to cover everything in case there has been a mix up so I will start from there / the beginning and work forward.

        For people who are over 17 stone they need to have 5 of our ‘Total’ products per day.
        For people who are under 17 stone they have 4 of our ‘Total’ products per day.
        The Total Products are easy to spot as they have Total in the name.

        In terms of a menu plan. You are free to pick and choose within the guidelines below:

        For example:
        9am – choose one from our Total Shakes, Total Bars, Total Meals or Total Soups
        12am – choose one from our Total Shakes, Total Bars(unless you already had one), Total Meals or Total Soups
        4pm – choose one from our Total Shakes, Total Bars(unless you already had one), Total Meals or Total Soups
        7pm – choose one from our Total Shakes, Total Bars(unless you already had one), Total Meals or Total Soups

        Please note that you should only have one Total Bar in a day
        Also, you need to drink between 2.5 L and 4 L of water per day. Crucial here is that you drink it slowly throughout the day. Do not try hit your water goal too quickly this can be dangerous.
        New You has a range of different snack options these are Crisps / Tortilla’s, Biscuits, Crumbly Cookies, High protein snack bars/wafers and gummies

        Snacks you can have every day:
        Our Gummies, and Crisps / Tortillas come in individual packs and you can have 1 packet each day though please note: with the Gummy Sweets do take care as for some people they can have a laxative effect. The snacks that can be taken every day should not be consumed on the same day as any other snacks.
        Snacks you can have 2 – 3 times a week:
        High Protein Wafers and Bars, Biscuits/cookies come in mini packets of multiple biscuits, you can have 2/3 Mini packets per week
        Again the snacks can be identified as they have the words ‘High Protein’ in the name instead of the ‘Total’ products that make up your daily meals.

        Finally in terms of the calories – don’t be worried about calories counting you have mix and match as I said above even the highest calorie items will still have you in a low enough deficit to lose weight.

        I hope this helps and please feel free to ask if there is anything else we can help you with.

    • Author gravatar

      Hello, I usually take a daily hemp oil supplement – is this allowed please?

      • Author gravatar

        Hi Lisa,

        Thank you so much for posting! In terms of your question here it would depend on what this has been infused with.
        For the most part, it should do no harm, and if it has been recommended by a health professional then their word is final.

        If is something you are taking of your own accord then I would recommend not changing anything else in your diet so that if your results are lower than expected then you can isolate this as a cause.

        I hope this helps and we are here if there is anything else you need!

    • Author gravatar

      Hi ,
      I use Movicol on occasion for constipation. It is dissolved in water. Is this allowed on the New you Plan? Thankyou.

      • Author gravatar

        Hi Miriam,

        Thank you for posting. In terms of your question here we would not typically recommend dissolved medications as they can impact the plan. Benefiber & Fybrogel are perfectly alright if you cannot find these then any clear, non-flavoured fibre supplements are fine. Dulcolax & Sennokot tablets are also perfectly ok.

        Please make sure that you drink plenty of water slowly throughout the day to stay hydrated and to try and avoid constipation. Also, our water flavourings are high in fibre to help with this. I have included a link for you to help guide you to where these are on the website:

        If you are in discomfort at any point please do seek the advice of a GP or Chemist to help and as a final note if your doctor or pharmacist has told you to take Movicol then their advice overrules any of our plans guidelines and you need to adhere to their advice. If you need any further support, please feel free to email us on [email protected].

    • Author gravatar

      Thankyou for your reply. All is good so far with the diet.

    • Author gravatar

      Hi so can you have 4 total meals a day and a snack ?

      • Author gravatar

        Hi Jacqueline it is lovely to hear from you.
        If you are under 17 stone you have 4 products per day and over 17 stone then it is 5 products per day.
        You can also have our crisps everyday on top of your products or replace the crisps up to 3 times per week with one of our other snack options such as a wafer bar, crispy balls and biscuits.
        I hope that this helps but if I can assist you further please let me know.
        Kind Regards

    • Author gravatar

      After the week of this can you go back on normal healthy food

    • Author gravatar

      Can you use the total meals to replace breakfast and lunch, and have a ‘normal’ healthy evening meal for weight loss rather than wanting to achieve ketosis?

    • Author gravatar

      Instead of using the snacks, would it be okay to have a plain hard boiled egg once or twice a week, or some plain steamed broccoli?

      • Author gravatar

        Hi Felicity, although we advise following our plan 100% for best results consuming ketosis-friendly foods like plain green vegetables and a boiled egg would be fine to do so as long as this amount is controlled. I would advise if you start to see your weekly loss drop I would stop consuming conventional products and return to the plan 100%.

    • Author gravatar

      Why can’t I have lemon juice in hot water I don’t drink tea ?

    • Author gravatar

      I like liquorice tea and chamomile teas. Is this onto drink as I don’t like black tea or green tea?

    • Author gravatar

      Hi, I am on day 4 and doing great, loving the changes already! However I feel extremely tired and can’t exercise probably as much as I need too, will I still lose weight if I’m only doing light exercise i.e walking? Thanks, Fiona

      • Author gravatar

        Hey Fiona, with our plan we actively do not advise any strenuous exercise as this can lead to you feeling lethargic and overly tired. this is because you are limiting your daily intake and then burning anything you consume off very quickly and can actually slow your weight loss down. We advise not strenuous exercise like walking or weight training to tone your body without burning a lot of calories. I wish you all the best at smashing all your goals and hopefully this helped! Luke

    • Author gravatar

      I’m starting on the plan on Monday
      If I was have
      Is this enough each day ?

      • Author gravatar

        Hi Joanne, thank you for your message. In regards to your list I can see you are having 3 meals plus 1 snack, with our plan you will need to have 4 meals (Shakes, Soups, Meals, Bars, Breakfasts) and then you can also have an additional snack of crisps every day, so at the moment you are not consuming enough and would likely be a reason for feeling so hungry while on plan. If you are not too sure, please get in touch and we will be more than happy to look into what you are currently doing and advise the best way to follow our plan. Many Thanks, Luke

    • Author gravatar

      Hi there, is 250mls of Oat Milk allowed? (eg Oatly brand). If yes, does it have to be low fat Oat Milk versions? Thanks.

    • Author gravatar

      Hi I’ve just started the plan I’ve ordered 2 weeks worth to begin with. I’m type 2 diabetic so is it ok to have some non starchy veg or a piece of fruit if I need to?? I’be tried VLCD before and failed because I felt so Ill and I don’t want to fail this time. I know my weight loss may be slower but I should lose shouldn’t I?

      • Author gravatar

        Hi Claire, Thank you for joining the New You plan and welcome! Please ensure you continue to consult your GP during your journey as you are type 2 diabetic. In regards to anything in addition to the plan, we would usually state not to have anything however if this would keep you on plan and allow you to follow our plan for longer. I would advise consuming a small amount of Green vegetables, this will allow you to stick to the plan and minimise any impact on the plan.

        I hope this helps! Thanks Luke.

    • Author gravatar

      I am a little confused about snacks and bars and what is allowed daily and what is allowed only 2-3 times a week. Are you able to explain please. Many thanks

      • Author gravatar

        Hi Ann, thank you for your comment. New You has a range of different snack options that you can have in addition to your four/five meals (Total Products) a day. The snacks can be identified by their name – our meals have ‘Total’ in the name while the snacks typically have ‘High Protein’ in the name.

        The snacks are NOT to be used in place of your meals but rather are to be used in addition to the meals. For example, if you are meant to have 4 meals per day then on a day you have a snack you would have 4 of our Total Packs plus one of our High Protein Snacks.

        Our snacks are also all located on this one handy link:

        So if you are in doubt as to whether a product is a meal or a snack then check the link above – if the product is there then it is a snack!

        So now you know a little about the snacks, I am going to break it down further as there are some that are so low in calories and carbs you can have them every day!

        Snacks you can have every day:

        Crisps / Tortillas and Gummies come in individual packs and you can have 1 packet of them each day on days you are not having any other snacks. Note: with the Gummy Sweets do take care as for some people they can have a laxative effect.

        Snacks you can have 2 – 3 times a week:

        The other snacks should be limited to 2-3 per week. Our Biscuits and Crumbly Cookies come in mini packets of multiple biscuits, you could have 1 packet 2-3 times per week. You can also split the packets up i.e. you could have one biscuit with a cup of tea in the evening and then another the following evening.

        If you are still in doubt please feel free to get in touch again either by email, live chat or phone call and one of the team can run through this with you again.

        Thanks, Luke

    • Author gravatar

      If I have three meals a day and one milky coffee as my fourth meal, is this ok?

      • Author gravatar

        Hi Diane, I hope you are well, if you are following our plan 100% you will need to consume 4 meals if you are below 17st and 5 meals if above 17st every day, this is to ensure your body receives all the nutrients it needs. We cannot advise substituting any of the required meals unless you are following our switch plan and replacing this with a healthy low calorie meal. I hope this helps!

    • Author gravatar

      Hi can you confirm if I can have chilli flakes? Also the wafers are they a snack you can only 3 times per week? Thank you

    • Author gravatar

      If I have a house of 3 people who would like to start this plan am I right to say it would cost the 90 pounds each for the starter kit? Do you offer a deal on more than 1 plan in this situation? From 3 adults keen to start the new you plan 😀

      • Author gravatar

        Hi Casey, thank you for your message. Yes the most cost effective way to follow our plan will to be to purchase the Kick Start bundle, these bundles carry a 49% discount compared to normal prices so are great value for money and only cost £1 per meal, per person. If you are ordering we advise creating an account for each member of the family. I hope this helps

    • Author gravatar

      Hi, I like to drink Nescafe Vanilla Latte just once a day – would that be allowed?

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