Everyday Plan

How the plan works

The Everyday Plan offers you the option of starting your weight-loss journey by restricting the calories a little more to get you off to a really good start. This plan gives you the option of including meals and snacks you prepare yourself alongside Shake That Weight Meal Replacements, which is great for people looking for some flexibility to have meals with family etc. We recommend following the plan for a maximum of 8 weeks, and then switching to a plan with slightly more calories.

1,000 kcal per day

Suitable for Women (BMI 25-30)

Women with an inactive lifestyle

Your Daily Allowance

See a breakdown of how this plan can work for you

400 kcal

2x Shake That Weight® Meal Replacements

400 kcal

Shake That Weight® or Self Prepared Meal

200 kcal

Shake That Weight® or Self Prepared Snacks

An example day on the Everyday Plan

Start your day with a Strawberry Meal Shake

Mixed with cold skimmed milk.

For lunch enjoy our deliciously fresh Cream of Pea Soup

We have a range of savoury meal options to choose from.

Tasty Chocolate Flavoured High Protein Snack Wafers

Enjoy 200 kcal of snacks per day.

Quinoa, avocado, egg, tomatoes, spinach and sunflower seeds

Healthy self prepared meal upto 400 kcal

It's time to start your journey

The beauty of the Everyday Plan is that it’s simple to follow and flexible. We understand it’s easier for many people to control their calories if the pressure and uncertainty of having to think about food is removed. That’s what makes the Everyday Plan so easy to follow. On the other hand, if you want to cook from scratch that's fine, too, and we've given you a selection of recipes and ideas for calorie-controlled meals.

Choose your favourite products

We have a wide range of tasty meals to choose from. Breakfast, Lunch, Snack and Dinner. Order here

While you’re waiting for your products to arrive

Give your kitchen a spring clean and prepare to fill your cupboards with the products you order

Delivered to you

FREE Delivery on orders over £65

Your Questions Answered

You should have at least 800 kcal a day. Diets that contain less than 800kcal should only ever be followed on the advice of a doctor, for a short period of time and with supervision from a health professional.

In the past, health professionals weren't keen on diets that were really low in calories, but far more studies have now been done with eating plans providing around 800kcal a day - all with promising results. In particular research has focussed on weight management in people with type 2 diabetes, with results suggesting that losing weight more quickly can put type 2 diabetes into remission in people of a heavier weight. Motivating - and this is great news because research increasingly suggests the ability to stick with a diet determines how successful a person is in losing weight and keeping it off.

We recommend following the Shake That Weight Everyday Plan for a maximum of eight weeks and then switching to a plan with slightly more calories.

No, you can choose to purchase your plan as a 'one off'

Shake That Weight products often contain protein sourced from dairy, so are not suitable for anyone following a vegan diet. However, we understand some people may prefer to use a plant-based alternative to cows’ milk. If this suits you, a soya milk alternative such as Alpro Original is the best choice because it’s rich in protein and contains plenty of vitamins and minerals. But it’s important to choose a brand that’s unsweetened and fortified with extra nutrients such as calcium. Also, have a quick check on the nutrition panel and make sure you’re choosing a product that provides 30-50kcal in 100ml of the product. This will ensure you’re getting the right amount of calories. The nutrition content of other plant-based milk alternatives can vary a lot and may not provide all the nutrients you need for a meal so it best to stick with cows’ milk or an unsweetened soya milk alternative.

Everybodys weight loss is different depending on your personal circumstances. When you first start the Shake That Weight plan and change your eating habits you may lose more than 1kg (2lb) a week, especially if you have a lot of weight to lose. This is a result of your body adjusting to a new way of eating and a lower calorie intake. After a few weeks, many people find weight loss slows down and may even stay the same for a week or two – this is completely normal and is to be expected so don’t be disappointed or worry you’re doing something wrong. You’re not – it’s very normal. If you find your weight stays the same after losing a lot to start with, stick with it. It's frustrating but you should start to see a drop again after a short while.

The NHS advises women need around 2000kcal a day and men around 2,500kcal a day to keep their weight steady. However, this will vary depending on your size, weight and activity levels. You can help transition back to this level by following our maintenance plan.

The website and packaging provide detailed nutrition information for products, both per 100g and per serving, when made as instructed. By law, products that are designed to replace one or two meals each day must meet strict nutritional guidelines. This means you can be confident that each product in the Shake That Weight meal replacement range: • Provides between 200 to 250kcal • Is controlled for fat (no than 30% of the calories come from fat) • Contains a certain amount of good quality protein (between 25% and 50% of the calories will come from protein) • Provides at least 30% of daily needs for a wide range of vitamins and minerals, including calcium, iron, zinc, potassium, vitamins A, C and D and B vitamins.

Alcohol provides calories but little else and it doesn’t count towards fluid requirements so it’s not something we recommend.

Important Information

Remember, too, if you have any health problems or medical conditions such as type 2 diabetes, or take any medication, you should always consult your doctor before starting any new eating plan.