What Do You Eat on the 1:1 Diet? A Comprehensive Food Guide

January 13, 2026 •

3 min read

The 1:1 Diet, originally known as the Cambridge Weight Plan, has evolved into a structured program offering six different steps. Knowing what do you eat on the 1:1 diet is crucial, as your food choices will depend entirely on which step you and your consultant decide is right for you.

Quick Summary

The 1:1 Diet consists of a product-based menu, including shakes, bars, soups, and microwavable meals. As you progress through the six steps, you gradually incorporate conventional foods like lean protein and vegetables under a consultant's guidance.

Key Points

Meal Replacements: The 1:1 Diet primarily consists of branded shakes, bars, soups, and meals, especially in the initial phases.
Six Progressive Steps: The food you eat evolves through six steps, starting with low-calorie meal replacements and gradually introducing conventional foods.
Variety of Products: The product range includes sweet and savory options to keep the diet interesting and prevent boredom.
Conventional Food Integration: Later stages incorporate normal food like lean protein, vegetables, and healthy fats to support long-term maintenance.
Consultant Guidance: A personal consultant helps tailor the plan, including which foods to eat, based on your progress and goals.
Hydration: High fluid intake, at least 2.5 liters of water daily, is a crucial part of the diet plan.
No Calorie Counting: The pre-portioned products and structured steps eliminate the need for calorie counting, especially in the early stages.

What is the Foundation of the 1:1 Diet's Food Plan?

At its core, the 1:1 Diet is a meal replacement program structured around six flexible steps, guided by a personal consultant. The cornerstone of the eating plan is a wide array of branded, nutritionally complete products designed to provide all the vitamins and minerals your body needs while controlling calorie intake. These products include everything from shakes and smoothies to savory meals and snacks. This system provides a simple, structured approach to dieting, especially in the initial, lower-calorie phases. As you move through the steps, traditional food is gradually reintroduced, teaching you how to build a healthy, balanced diet for long-term weight management.

Products You'll Eat on the 1:1 Diet

The 1:1 Diet offers a diverse product range to help prevent boredom and cater to different tastes. The specific products you consume will depend on your assigned step, which can range from very low-calorie options to more flexible plans incorporating regular food.

Here is a list of some common product types available:

Shakes and Smoothies: Quick and easy options like Banana, Chocolate, Strawberry, and Cappuccino flavors.
Soups: Hearty choices such as Leek & Potato, Chicken & Mushroom, and Vegetable soup with Croutons.
Bars and Bites: Perfect for on-the-go, with options like Salted Caramel Bites and Lemon Yoghurt Bars.
Porridge and Cereal: A warm breakfast choice in various flavors, including Original and Mixed Berry.
Savoury Meals: For lunch or dinner, choices include Spaghetti Bolognese, Macaroni Cheese, and Thai Green Style Curry.
Step Up® Meals: As you progress to later stages, you can incorporate microwavable meals like Veggie Chilli with Potato Wedges.

The Six Steps: What Food to Expect at Each Stage

The 1:1 Diet is not a one-size-fits-all plan. It progresses through six distinct steps, starting with very low-calorie intake and gradually increasing the number of products and introducing conventional food. Your consultant will help you select the most suitable step to begin your journey, considering your weight and health goals.

Comparison of Food on Early vs. Later Steps


Feature	Early Steps (e.g., Step 1)	Later Steps (e.g., Step 5 or 6)
Primary Food Source	Exclusively 1:1 Diet meal replacements	A mix of 1:1 Diet products and conventional food
Calorie Range	Very Low Calorie Diet (400–600 kcal)	Higher calorie intake (around 1,200 kcal), moving toward a balanced diet
Example Meals	3–4 shakes, soups, or bars per day	1 meal replacement, plus breakfast, lunch, dinner, and a snack of conventional food
Food Variety	Limited to the official product range	High variety, including lean proteins, vegetables, and whole grains
Meal Preparation	Minimal to no cooking required (mixing shakes, heating soups)	Requires preparing balanced meals with fresh ingredients
Dietary Flexibility	Very strict and structured	More flexible, teaching sustainable habits

Incorporating Conventional Food in Later Steps

As you advance through the program, your diet becomes less reliant on meal replacements and incorporates more 'everyday' foods. Your consultant helps you manage this transition, ensuring you build healthy, sustainable eating habits.

Examples of conventional foods introduced include:

Lean Protein: Grilled chicken, fish, eggs, and tofu.
Vegetables: Leafy greens like spinach, mixed salads, and broccoli.
Whole Grains: Small portions of brown rice or pasta, introduced gradually.
Healthy Fats: For salads or cooking, in controlled amounts.

Staying Hydrated and Managing Cravings

Proper hydration is a critical component of the 1:1 Diet, particularly in the early stages. Aiming for at least 2.5 litres of water per day is recommended. The diet also offers low-calorie snacks like Fava Beans and water flavourings to help curb cravings and keep you hydrated. For those on later steps, a variety of low-calorie recipes using everyday ingredients are available, such as chilli chickpea fritters.

Conclusion: Flexibility is Key

The question of what do you eat on the 1:1 diet has a multi-faceted answer that changes as you progress through the program's six steps. Starting with exclusive meal replacements for structure, the diet eventually transitions to a balance of products and conventional food. This progressive approach, combined with the comprehensive range of products and personalized consultant support, aims to guide you towards long-term, sustainable weight management. The diet's flexibility allows you to enjoy a variety of foods and flavors while sticking to a manageable calorie plan.

Here is a blog that provides additional recipe ideas for later stages of the 1:1 diet.

Frequently Asked Questions

The 1:1 Diet is a structured, six-step weight loss program that uses specially formulated meal replacement products and a personal consultant to guide dieters toward their goals.

Initially, you may start on a 'Sole Source' step, where you consume only meal replacements. However, later steps progressively reintroduce conventional foods like lean protein and vegetables.

The diet offers a wide variety of products, including shakes, smoothies, soups, porridge, savoury meals, bars, and low-calorie snacks.

No, the diet offers a diverse and constantly evolving product range with many flavours to choose from, helping to prevent diet fatigue.

Most of the 1:1 Diet products are approximately 200 calories or less, making it simple to track your intake while on the plan.

Yes, on the maintenance phase (Step 6), the diet shifts to a healthy, conventional food plan, with the option to incorporate a few 1:1 Diet products.

Yes, all 1:1 Diet products are formulated by expert nutritionists to provide all the vitamins and minerals your body needs for balanced nutrition.