7 Days (Under 3 Stone Lost)

10 Days (Over 3 Stone Lost)

Transition gradually reintroduces calories and carbohydrates while maintaining structure.

All cooked weights are measured after cooking.

🗓 Day 1

Breakfast
• Any New You product

Lunch
• Any New You product

Dinner
• 110g lean protein
• Unlimited vegetables
• 100g carrots or peas

Snack
• 1 portion fruit

🗓 Day 2

Breakfast
• Porridge OR 30g cereal OR 1 shredded wheat
• 180ml skimmed milk (no sugar)

Lunch
• Any New You product

Dinner
• 110g lean protein
• Unlimited vegetables
• 100g carrots or peas

Snack
• 1 portion fruit

🗓 Day 3

(Repeat on Day 8 for 10-day plan)

Breakfast
• Porridge or cereal with skimmed milk

Lunch
• Any New You product

Dinner
• 110g lean protein
• Unlimited vegetables
• 150g boiled new potatoes

Snack
• Fruit or low-fat yoghurt

🗓 Day 4

(Repeat on Day 9 for 10-day plan)

Breakfast
• Porridge or cereal with skimmed milk
• 1 tsp sugar if required

Lunch
• Any New You product

Dinner
• 110g lean protein
• Unlimited vegetables
• 150g jacket potato OR 150g boiled rice

Snack
• Fruit or low-fat yoghurt

🗓 Day 5

(Repeat on Day 10 for 10-day plan)

Breakfast
• Porridge or cereal with skimmed milk
• 1 tsp sugar if required

Morning Snack
• Fruit

Lunch
• Any New You product

Dinner
• 110g lean protein
• Unlimited vegetables
• 150g jacket potato OR boiled rice

Evening Snack
• Fruit or low-fat yoghurt

🗓 Day 6

(Also Day 9 for 10-day plan)

Breakfast
• Cereal with milk

Morning Snack
• Fruit

Lunch
• 3 slices wholemeal bread
• Baked beans
• Fruit

Dinner
• 110g lean protein
• Unlimited vegetables
• 150g jacket potato OR boiled rice

Snack
• Fruit or low-fat yoghurt

🗓 Day 7

(Also Day 10 for 10-day plan)

Breakfast
• 30g cereal with semi-skimmed milk

Morning Snack
• Fruit

Lunch
• Wholemeal bread
• Lean protein filling (chicken, tuna, salmon or small portion cheese)
• Salad
• Fruit

Dinner
• 110g lean protein
• Unlimited vegetables
• 150g jacket potato OR boiled rice

Snack
• Fruit or low-fat yoghurt

🍽 Lean Protein Options (110g Per Meal)

• Chicken breast
• Turkey breast
• White fish (cod, haddock)
• Salmon
• Tuna
• Lean beef
• Lean mince (5%)
• Lean pork
• Eggs
• Low-fat cottage cheese
• Tofu
• Quorn

🥗 Unlimited Vegetables

Broccoli, cauliflower, cabbage, spinach, lettuce, rocket, courgette, cucumber, asparagus, green beans, mushrooms, peppers, onions, leeks, pak choi, aubergine and similar low-starch vegetables.

🥔 Carbohydrates (Introduced Gradually)

• Boiled potatoes
• Jacket potato
• Basmati rice
• Wholegrain bread
• Wholegrain pasta
• Quinoa

💛 A Final Reminder

You may see a temporary increase of 4–6lbs due to glycogen and water restoration.

This is normal.
It is not fat gain.

Transition protects your results.

“Maintenance is built, not hoped for.”