What food should I eat on switch?

🥗 Eating Well on the New You Switch Plan

The New You Switch Plan gives you the flexibility to enjoy conventional food alongside your New You Total Food Replacement (TFR) products, while still working towards your weight loss or maintenance goals.

To get the best results, it’s important to choose nutrient-dense, low-calorie foods that complement your New You products and support your health.

✅ What to Aim For

High in protein – to keep you full and support muscle
Rich in vegetables – for fibre, vitamins, and volume
Low in sugar and processed carbs – to reduce cravings and maintain energy
Portion-controlled healthy fats and whole grains

🥩 Ideal Protein Sources

Choose lean, high-quality proteins to keep you satisfied:

Grilled chicken or turkey breast
White fish (cod, haddock, tilapia)
Salmon or prawns (in moderation)
Tofu or tempeh
Eggs
Low-fat cottage cheese
Lentils, chickpeas, black beans
Lean beef or lamb (small portions)

🥦 Vegetables to Load Up On

Vegetables are your best friend on the Switch Plan! Choose a variety of colours and textures:

Leafy greens (spinach, lettuce, kale, rocket)
Cruciferous veg (broccoli, cauliflower, Brussels sprouts)
Courgettes, peppers, tomatoes, mushrooms
Green beans, asparagus, cabbage
Cucumber, celery, radishes (great for crunch)
Steamed, roasted, grilled, or raw — variety is key!

🌾 Smart Carb Choices (in moderation)

Carbs can be included on Nourish Days, but keep portions small and stick to whole-food sources:

Brown rice or wild rice
Quinoa
Oats
Sweet potato
Whole grain crackers or wraps (small amounts)

🥑 Healthy Fats (used sparingly)

Fats are high in calories, so even healthy ones should be portion-controlled:

Avocado
Olive oil (1 tsp in cooking or on salad)
Nuts and seeds (small handful)
Nut butters (1 tsp)

❌ Foods to Limit or Avoid

To stay on track and support your goals, try to limit or avoid:

Fried foods
Creamy sauces or dressings
White bread, pasta, pastries
Sugary snacks and desserts
Soft drinks and alcohol
Processed meats (sausages, bacon, salami)

🍽️ Example Nourish Day Meal Ideas

💡 Top Tips for Eating on the Switch Plan

Plan ahead to avoid last-minute unhealthy choices
Keep meals simple – 1 protein + 1-2 veg + a small portion of carbs or fats
Read labels on packaged foods for hidden sugars or calories
Stay hydrated – aim for 2.5 to 4 litres of water daily
Use herbs and spices to boost flavour without calories

💬 Need Meal Ideas or Recipes?

Join our Facebook Switch Group to see what other customers are making on their Switch Days — it's full of inspiration, tips, and real-life success stories!

📧 Email us: [email protected]
📞 Call us: 028 3833 0720

Eat well. Feel strong. Stay on track. 💛
With the Switch Plan, you can enjoy real food and real results — one delicious day at a time.

What food should I eat on switch?Updated 6 days ago