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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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104 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 – 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

              Hi; how many eggs would you advise having a day?

            • Author gravatar

              Hi Kim,
              Our meticulously designed products are fortified with all the essential minerals and vitamins necessary for your body’s optimal well-being, ensuring comprehensive nourishment. Consequently, there is no requirement to supplement your diet with conventional foods while following our program. By adhering to the recommended quantity of products appropriate for your weight bracket, you can achieve effective weight loss outcomes. Our comprehensive product range offers a balanced and nutritionally complete solution, providing you with the means to attain your weight loss goals with confidence and success.

              We do offer a second diet plan called “Switch”
              With our Switch plan you can mix conventional foods alongside our products
              The New You Switch plan has 3 types of days that you will switch between and plan into your calendar.
              You decide what type of eating day you want to have. Ideally, you will plan your eating days out in advance.

              BOOST DAYS – These are days that you have less than 800 Calories. Boost days are to boost your weight loss and boost your health.
              NOURISH DAYS – These are days that you eat more than 800 Calories and up to your maintenance calories. Nourish days are days that you want to focus on food that you love and enjoy and that makes you feel nourished. (We get more into calories and food later!)
              OCCASION DAYS – These are days that you plan in advance for a special occasion. When you want to let your hair down and not feel guilty, you just want to join in on the occasion to celebrate with your friends and family.

              To explore our Switch Plan further and access additional resources, we invite you to download our App. By registering through the provided link, you will gain access to the App, which includes relevant links to the respective app stores for your convenience.


    • Author gravatar

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

      • Author gravatar

        Hi Sue, I am pleased to tell you that you can have tablet form collagen supplement while on our total replacement plan. No liquid or jelly form is allowed. I hope this helps, please let us know if we can help you with anything else!

        • Author gravatar

          hi there. I’ve just been checking out the collagen supplements online ( I currently have one gummy per day.
          do capsules count as tablets? I can see loads of capsule form and gummy form, but hardly any actual tablets. 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

      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

        Hello, I don’t understand how many meals a day and how many teeth you eat

    • 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?

    • Author gravatar

      hi there, I just ordered a 21 day supply; can I continue to tak evening primrose oil whilst on the plan?

    • Author gravatar

      Hi, I was just wondering why I can’t use painkiller gel ie ibuprofen/ diflofenac on the plan as I use it a lot on my lower back and knees ??

    • Author gravatar

      Hi, I’ve just seen that salt isn’t allowed?! I’ve merrily been adding salt to my soups and meals! Could I ask why it’s not included please?


    • Author gravatar

      I’m so glad I saw this plan on Facebook and ordered my 3 weeks .couldn’t believe it when weighed myself in less than a week already lost nearly 9lb .I’ve been on other plans but never lost this much although I lost .so happy with plan don’t even feel hungry .I’ve already ordered some more stuff so can keep it going .only extras I need to have I’m on a few tablets during the day which I do need to have .I was suppose to have 5 free gifts with my order only got a cup and measuring jub nothing else was in box not even the plan.i would of had that £5vouchwr for my other order but wasn’t the other items never got .

    • Author gravatar

      Hi, Is the daily allowance of 250ml skimmed milk necessary to ensure sufficient vitamins are taken? As I don’t like milk is there a substitute such as yogurt that I can have instead or is it possible to add the milk to a shake?

    • Author gravatar

      hi ,I take thyroxine,is it OK to do this meal plan

    • Author gravatar

      could I have 3 meal replacements and then one evening meal with my family consisting of a very small salad ie lettuce, tomatoes, cucumbers etc so that we can sit down together to our evening meal together as normal?

    • Author gravatar

      Hi are the multi color ground peppercorn okay on plan or is it just black pepper allowed

    • Author gravatar

      Can I have vanilla chai teabags, black or with a dash of skimmed milk?
      The ingredients are: Black Tea, Cinnamon (8%), Flavouring, Ginger Root (5%), Lemongrass, Star Anise (2%), Cardamom, Clove, Black Pepper

    • Author gravatar

      How long do you stay on the shakes for?

      • Author gravatar

        Hi Karen,

        You have the option to follow the plans for a span of 12 weeks, and afterward, it’s recommended to take a 2-week refeed. During this refeed period, you’ll increase your calorie intake in accordance with industry guidelines. Consider it as a rejuvenating phase, allowing your body to adapt before restarting the diet to continue working toward your goal weight. This structured approach helps optimize your progress and overall well-being.
        Warn regards

    • Author gravatar

      I am thinking of doing the 21 day kick start. I’d like to start on 21st as I’m having a weekend away the weekend before. If I start then, could I have a day off plan for Mother’s Day (this would be day 19) and tag an extra day on the end?

      • Author gravatar

        Hi Hannah,

        The 21-day kick-start plan is crafted for consistent commitment to maximize results. Nevertheless, there’s room for flexibility, particularly on special occasions such as Mother’s Day. If you’re considering taking a day off on Mother’s Day (Day 19) and extending the plan by an extra day, it’s a reasonable adjustment.

        It’s important to acknowledge that any departure from the plan may impact your overall progress. However, occasional breaks can be accommodated if you swiftly return to the routine. Just be mindful of your choices during that day off or look at our Switch plan?

        Warm regards,

    • Author gravatar

      Can I eat cold chicken?

      • Author gravatar

        Hi Ali,

        With our Total Plan, there’s no need to supplement your diet with traditional foods; the program is designed to provide comprehensive nutrition. Strictly adhering to the recommended quantity of products tailored to your weight category ensures successful weight loss outcomes. Our diverse product range offers a nutritionally complete solution, empowering you to confidently pursue your weight loss goals and achieve lasting success.

        However, for a more flexible approach, consider our NEW YOU SWITCH plan, where you can incorporate regular foods. This plan introduces three types of days to schedule into your calendar, offering a dynamic and adaptable strategy:

        BOOST DAYS: These are days with fewer than 800 Calories, designed to accelerate weight loss and enhance overall health.

        NOURISH DAYS: Enjoy more than 800 Calories up to your maintenance level. These days focus on savoring foods you love, promoting a sense of nourishment. (We’ll delve deeper into calories and food details later!)

        OCCASION DAYS: Plan these days in advance for special occasions when you want to indulge guilt-free, celebrating with friends and family.

        Join our Switch Facebook Group for valuable support and guidance on adopting healthy eating habits. This community fosters an environment of encouragement and education to help you maintain your progress effectively.

        To delve deeper into the Switch Maintenance Plan and access additional resources, we invite you to download our App. Register through the provided link to gain access, including convenient links to the respective app stores:

        Warm regards

    • Author gravatar

      Hi. would I be able to add a zero calorie skinny syrup to my black coffee?
      is peppermint tea allowed?
      Many thanks.

    • Author gravatar


      I don’t like drinking plain water. Can I drink flavoured sparkling water with no added sugar?


    • Author gravatar

      Hello – I am new to this – is there a period you should stick to the total food replacement plan before refeeding??

      • Author gravatar

        Hi Dawn,
        As per established industry guidelines, it is recommended that individuals adhering to a Very Low-Calorie Diet (VLCD) for an extended duration limit their continuous dieting phase to a maximum of 12 weeks. Subsequently, it is advised to take a minimum break of 2 weeks before resuming the diet. It is important to note that periodic breaks after each 12-week cycle are essential due to the significantly reduced calorie intake compared to normal dietary patterns. This practice ensures the maintenance of a healthy and sustainable approach to VLCDs, as exceeding the recommended duration can compromise overall well-being.

        During the 2-week break, you need to raise your calorie intake to at least 1000 calories a day. This can be done using some conventional foods or you can have an extra product and a snack.
        It is important to give your body a break from the reduced calorie intake. Consuming 1000 calories per day will still keep you in a deficit but just not as low as your usual day on plan. This will give your body time to refuel and rest and then you can return to plan as normal.

        I hope this helps.

        Warm regards

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