Breakfast Archives - Shake That Weight

Breakfast that holds until lunch

200–209 kcal per serving

Ready in a couple of minutes

High in protein

20+ daily vitamins & minerals

Porridge, pancakes, muesli, omelette

One sachet = one meal

Why breakfast is the easiest meal to replace

Breakfast is habit rather than decision — you eat roughly the same thing at roughly the same time every day. That makes it the simplest meal to swap, and the swap that sticks longest. Each of ours is 200–209 kcal with 20+ vitamins and minerals, so the day starts in deficit without starting hungry.

What is in the range

Porridge in Original, Chocolate and Apple Cinnamon; Maple Syrup Pancakes; Chocolate Caramel Muesli; Mixed Berry Yoghurt with Muesli; and a Cheese & Bacon Omelette for anyone who would rather start savoury. The Variety Breakfast Bundle is the sensible first order if you do not yet know which you prefer.

How long it takes

Add water or milk as the pack directs, stir, wait a minute or two. There is nothing to weigh, nothing to cook and nothing to wash beyond a bowl — which is the point, because the breakfasts people skip are the ones that need effort at 7am.

Protein first thing, and why it matters

These are high in protein, which is what stops an 11am biscuit becoming inevitable. A low-calorie breakfast that leaves you ravenous by mid-morning costs you more calories than it saves, so satiety is doing the real work here.

Fitting breakfast into your plan

On the Everyday Plan and the Active Plan, breakfast is normally the first of your meal replacements. On a 5:2 fasting day it is what makes the morning manageable. See how the plans work if you are still deciding.

Making it your own

Several of the breakfasts take additions well — berries stirred into the porridge, a little fruit with the pancakes. Keep any additions modest and count them; the calorie figures above are for the sachet as supplied.

Diet Breakfast Q&As

Can I make the porridge with milk instead of water?

You can, but it changes the calories. The figure on each product page is for the sachet made as directed. If you use milk, count it — on a 1,000 kcal day, a splash of whole milk is not a rounding error.

Will a 200 kcal breakfast actually keep me going?

For most people, yes, because these are high in protein rather than fast carbohydrate. The first week is the hardest while your appetite adjusts; after that, mid-morning hunger usually settles.

Can I have a diet breakfast every day?

Yes. Breakfast is the meal most people replace every single day, precisely because it is the least interesting one to think about. Rotate two or three flavours so you do not tire of it.

What if I do not like sweet things in the morning?

Have the Cheese and Bacon Omelette. It is the savoury option in the range and works for people who find a sweet breakfast cloying.

Breakfast

10x Chocolate Caramel Muesli

Cheese and Bacon Omelette - 10 Meals

Chocolate Porridge Oats - 10 Meals

Maple Syrup Pancakes - 10 Meals

Original Porridge Oats - 10 Meals

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