At The New You Plan, we know the journey doesn’t stop when you finish your packs. Reaching your goal is an incredible milestone – but what comes next is just as important. That’s why we’re continuing our Q&A Blog Questions Series with Joanne, our Customer Support superstar who has over 15 years of experience helping customers succeed.
In this series, Joanne is tackling the most common questions our community asks. In Part 2, she explains how to gently transition from meal replacements back to conventional foods — so you can maintain your results, feel amazing, and enjoy everyday eating with confidence.
How Can People Best Transition from Meal Replacements Back to Conventional Eating?
Congratulations on finishing your journey with The New You Plan! This is a huge achievement. You deserve a big pat on the back and perhaps even a little celebration dance.
Now, it is time to move on to the next chapter: gently transitioning from meal replacements to everyday foods. This stage is crucial for maintaining your weight loss and feeling great, ensuring your progress lasts.
Let’s take this next step carefully and kindly.
Step 1: Take Your Time and Do Not Rush
You might be eager to enjoy all your favourite foods again. However, slow and steady is best. Your body has been following a structured routine and needs time to adjust gently. Avoid swapping all your meal packs for normal food immediately.
Start by:
- Adding one meal or snack at a time while continuing to use meal packs for the rest of the day
- Including a small portion of vegetables alongside your savoury packs or a piece of fruit using the Switch Plan on your first day
- Then you can reduce one pack and enjoy a low calorie, balanced meal
Helpful Tip:
Using the Switch Plan is a useful way to keep structure while increasing your calorie intake slowly. You might:
- Add an extra pack and a small snack
- Include vegetables or a high protein food with your pack
- Make shakes with milk instead of water
- Add fruit to your porridge
Taking it slowly prevents uncomfortable bloating and helps your digestion adjust smoothly.
Step 2: Create Balanced, Feel-Good Meals
When adding real food, focus on balance and portion sizes.
Quick Guide to Portions:
- Protein: About the size of your palm, roughly 100–150g raw weight (chicken, fish, salmon, eggs or plant-based protein).
- Vegetables: Two cupped handfuls of salad or non-starchy vegetables.
- Carbohydrates (optional): If you want to add carbs, keep portions about the size of your fist.
Visual Tip:
A cooked chicken breast or steak about the size and thickness of your palm weighs approximately 100g. If unsure, calorie-counting apps like MyFitnessPal or Nutracheck can help without overwhelming you.
Step 3: Keep Drinking Water
Water remains essential. Staying hydrated aids your energy, digestion and helps control cravings. Aim for 2.5–4 litres per day, sipping regularly rather than gulping large amounts.
Step 4: Listen to Your Body
Notice how your body reacts as you add new foods. If you feel bloated, sluggish or cravings appear, slow down and adjust. This is your journey – go at the pace that suits you.
Step 5: Expect Some Weight Fluctuation
As you reintroduce conventional food, your body will store more glycogen, which holds water. This may cause a small increase in weight, usually 2–4lbs. This is normal and not fat gain. Once you settle into your routine or return to the plan after a break, your weight will balance out.
Step 6: Maintain Good Habits in Your Own Way
Maintaining your results doesn’t require a one-size-fits-all plan. You might:
- Count calories
- Stay active
- Try the 5:2 eating method
- Use the Switch Plan
- Or combine whatever feels right for you
There’s no perfect path — choose what works best for your lifestyle.
Step 7: Allow Yourself a Buffer Zone
Weight naturally goes up and down. Allow a buffer of 3-4lbs to avoid pressure. If weight creeps up by a pound or two, gently adjust calories or return to the Switch Plan for a few days.
Step 8: Plan Your Breaks and Return Dates
If you take a break for holidays, birthdays or celebrations, set a clear date to return to your plan. Having this in your diary keeps you focused and gives you a solid goal.
A Word About Alcohol
If you choose to enjoy drinks while off plan, do so gently by increasing calorie intake. Sip slowly, stay hydrated and watch out for cravings that can follow alcohol. This is about balance and kindness to your body, not cutting out drinks entirely.
A Final Word…
Transitioning back to everyday foods doesn’t mean losing control – it’s about building balance, confidence, and habits you can maintain for life. By taking it step by step, you’ll protect your results and enjoy the freedom of real food without the fear of undoing your progress.
This was Part 2 of Joanne’s Q&A Series. In Part 3, she’ll explain how to prepare for planned time off from the plan — so you can enjoy holidays and celebrations without losing your momentum. Stay tuned!
Join Our 2025 £52K Cash Transformation Story Challenge!
Cash Prizes To Help Your Thrive – £52,000 Up for Grabs!
This year, we’re giving away 52K in cash. £7,000 cash will be won every 2 months for our absolute favourite glow-ups! One overall winner will WIN £3000 cash and 4 more customers will each WIN £1000. And the grand finale? An epic £10,000 cash prize for one overall winner!
Customers can enter any or ALL of the following challenges:
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You don’t have to be at your goal to enter! Entering each time will keep you motivated and on track to achieving your goal. And, if you are already at your goal and maintaining your weight loss, you can enter too!
It’s free to enter, you can join at any time and you can submit every 2 months, if you wish. With 3 more submission dates this year, and 5 prizes each time, that means you have 15 chances to WIN a share of £52,000. And don’t forget about our £10,000 grand finale in November 2025, in which the overall winner of the year will walk away with £10k cash.
The post Part 2 of 6: Q&A Series with Joanne – Your Biggest Questions Answered first appeared on The New You Plan.
The post Part 2 of 6: Q&A Series with Joanne – Your Biggest Questions Answered appeared first on The New You Plan.
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