The clinically-evidenced number — fast results, total structure.
4×
Meal replacements
Shakes, bars, soups or meals — no thinking, no weighing.
20+
Vitamins per meal
Calcium, iron, B12 and more — at 30%+ of your daily needs.
3–8
Weeks on plan
A short, focused kick-start — then step up to Everyday or Active.
Made for your situation
Designed for people who want a real reset — fast.
Our most calorie-restricted plan — and the quickest kick-start to your weight-loss journey. Speak to your GP, and be honest with yourself, before you start.
Velvety and filling, ready in two minutes at your desk. Pick from 12 hot lunch options — Thai-style chicken, spicy tomato, chicken & veg.
200
kcal
18g
Protein
High
Fibre
Shop lunches →Or swap for a ready meal, omelette or pasta pot
Afternoon
A Chocolate Caramel Meal Bar.
Your third meal replacement of the day — every bar is a complete meal, not a snack. Stash one in your bag for the 4pm slump, then carry on with your afternoon.
Want more chocolate, fewer soups, all shakes? Our builder counts your calories, balances your macros, and tells you the moment you've got a complete 7-day plan.
The Total Plan is chapter one. Here's the rest of the book.
Three weeks of structured kick-start, then a gentle step-up. Most people stay with us long after the scales have done their thing — because the habits stick.
Weeks 1–3
Kick-start
Four meal replacements a day. Quick wins on the scale. Brain space freed from food decisions.
Total Plan · 800 kcal
Weeks 4–8
Build momentum
Stay on Total with GP approval, or step up to 1,000 kcal — three replacements plus one home-cooked meal.
Total or Everyday
Weeks 9–16
Re-introduce food
1,200 kcal. Replacements at breakfast and lunch, a proper dinner from our recipe library. Walking and gym back in.
Active Plan
Beyond goal
Maintain for life
One replacement a day to anchor the routine. The Shake Club, the community, and the recipes keep you steady.
Maintenance
On a GLP-1 weight-loss injection (Ozempic, Wegovy, Mounjaro)? See our dedicated Medication Support Plan →
★★★★★
500,000+ customers.
Real Total Plan results.
Verified reviews and our own success stories — pulled live, no edits, no AI.
"I have found the shakes and meal replacement bars surprising tasty- I wasn’t too keen on the cherry Bakewell shake taste, but I will just swap this out for another next time I order. So far this plan is working so I will…"
C. B.
Verified Buyer · Total Plan · 30 Sep 2026
★★★★★
"I am a fussy eater so being able to customise the meals I have each day really suited me. I have been following the plan as a kick start int…"
G. B.27 Aug 2026
✓ Verified
★★★★★
"The items can be expensive if you dont buy as a plan, I find it easier to buy in bulk as this keeps me on track as I dont want the products …"
V. D.20 Aug 2026
✓ Verified
★★★★★
"No shopping, menu prep cooking, so easy"
D. N.20 Jun 2026
✓ Verified
★★★★★
"Doing the total plan for two weeks has given me a chance to try out so many different meal replacements. I am convinced there is something f…"
L. W.11 Jun 2026
✓ Verified
How long can I follow the Total Plan for?
We recommend the Total Plan for a maximum of three weeks on your own — or up to eight weeks with approval from your GP. After that, step up to the Everyday Plan (1,000 kcal) or the Active Plan (1,200 kcal). Re-introducing food gradually is what keeps the weight off.
Is consuming 800 kcal a day safe?
In the past, health professionals were cautious about very low-calorie diets — but newer research on 800 kcal-a-day protocols has been promising, particularly for people with type 2 diabetes. The NHS-backed DiRECT trial showed structured very-low-calorie diets can put type 2 diabetes into remission. Please speak to your GP before starting.
How much weight will I lose?
Most people lose up to 1 kg (2 lb) a week. The first fortnight is often faster as the body adjusts, after which weight loss settles into a sustainable rhythm. Most Total Plan customers report 2–4 lb per week across the first three weeks.
What nutrients are in Shake That Weight products?
Every product hits strict UK Medical Device standards. Each provides 200–250 kcal, less than 30% of calories from fat, 25–50% from good-quality protein, and at least 30% of your daily needs for calcium, iron, zinc, potassium, B12, A, C and D.
Can I exercise on this plan?
Light exercise only — walks, gentle yoga, light stretching. If you ever feel weak, simply have another meal replacement. If you want to train harder, switch to the Active Plan (1,200 kcal).
Can I drink alcohol?
Not while on plan. Alcohol is empty calories and doesn't count toward your fluid intake — and at 800 kcal it'll affect you more than usual. A small drink occasionally won't ruin your progress, but the plan works best when you stick to it for three full weeks.
Are there any side effects?
A low-calorie diet is a big shift, so some people experience headaches, mild nausea, lethargy, sweet-smelling breath or constipation in the first week. They usually settle quickly. Standard headache medication is fine. If they persist, speak to your GP.
Will I feel hungry on the Total Plan?
Most people feel hungry for the first 2–3 days while the body adjusts. After that, the high-protein meal replacements keep you full between meals. Drinking 2 litres of fluid a day helps significantly — much of week-one hunger is actually thirst.
Can I do the Total Plan on Ozempic, Wegovy or Mounjaro?
Yes — the Total Plan pairs with GLP-1 weight-loss injections, providing the protein and micronutrients your body still needs while your appetite is suppressed. For a plan built specifically around medication support, see our Medication Support Plan.
How is the Total Plan different from Slimming World or Weight Watchers?
The Total Plan is a very-low-calorie meal replacement plan — four dietitian-designed shakes, bars or meals a day, totalling 800 kcal. Slimming World and Weight Watchers are points-based diets where you cook all your own food. The Total Plan is designed as a 3-week kick-start; the others as long-term lifestyle programmes.
Do I have to subscribe?
No. Buy a one-off bundle, or subscribe every 2 or 4 weeks for an extra 5% off. Pause or cancel anytime from your account — no awkward emails.
Is the Total Plan suitable for everyone?
No. The plan is not suitable for anyone under 18, pregnant or breastfeeding, or with a BMI below 25. If you have a medical condition or take medication, please check with your GP before starting.
If you have any medical conditions — type 2 diabetes, thyroid conditions, high blood pressure — or are taking medication, please speak to your GP before starting any weight-loss plan. We can provide a letter for your appointment on request.
The Total Plan is not suitable for anyone under 18, pregnant or breastfeeding, or with a BMI below 25. Always read product labels for full ingredients and allergens. Last clinically reviewed by Dr Helen Pearson, RD on 14 May 2026.
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