Total Plan

How the plan works

The Total Plan offers you the option of kick starting your weight-loss journey by replacing all your daily meals with Shake That Weight meal replacement products. There’s no need to worry about counting calories for the meals you choose from the Shake That Weight range – it’s already done for you, and you can be confident Shake That Weight products provide a nutritionally balanced alternative to a meal with all required vitamins and minerals. We recommend following the plan for 3 weeks or up to 8 weeks with approval from your GP, and then switching to a plan with slightly more calories.

This is the plan we would recommend for borderline and type 2 diabetics with GP approval trying to reverse their diagnosis.

800 kcal per day

Suitable for Women & Men (BMI 25+)

Women & Men with an inactive lifestyle

Your Daily Allowance

See a breakdown of how this plan can work for you

800 Kcal

4x Shake That Weight® Meal Replacements

2 Litres

Drink adequate daily fluids

An example day on the Total 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.

A tasty no fuss Meal Replacement Bar

Our Bars are full of the goodness your body needs each day.

Our Banana Shakes are perfect as a meal replacement

Our shakes are best when mixed with skimmed milk or unsweetened soya milk

The more you buy - the bigger the saving!

1 Week Bundle

(28x meals)

Just £7.40 per day


2 Week Bundle

(56x meals)

Just £6.64 per day

£92.96  £103.60

Save £10.64

4 Week Bundle

(112x meals)

Just £6.52 per day

£182.56   £207.20

Save £25.00

It's time to start your journey

The beauty of the Total 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 Total 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 Options. Order here

Create your own

Save money by choosing one of bigger create your own bundles.

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 Total Plan for a maximum of three weeks (eight weeks with approval from your GP) and then switching to a plan with slightly more calories.

The packaging and website provides 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 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.

Only light exercise is recommended on this plan. If you wish to exercise regularly take a look at the Active Plan. If you do feel weak or have over done the exercise simply have another Shake That Weight meal product.

This will vary depending on your gender, size, how much weight you have to lose and how active you are. Most health professionals recommend losing up to 1kg (2lb) a week. This said total food replacement diets such as this do encourage more rapid weight-loss than traditional diets. Many people find they lose more than this when they first start the Shake That Weight plan, but then weight loss settles down and averages out at around 1kg (2lb) a week. If you read the reviews and success stories, customers have lost anywhere between 1 and 10 stone.

Alcohol is not advised. Alcohol is empty calories and does not count towards your daily fluid intake. A small drink occasionally is acceptable but be aware that it will effect you more.

A low calorie diet is a potentially big change in your diet and therefore you may experience some side effects, such as: Headaches (take standard headache medication until they subside), Nausea, Lethargy, Menstrual irregularities, sweet smelling breath, constipation (try a laxative or fibre supplement).Side effects should ease after a short time. If they persist, seek advice from your doctor.

It’s really important to have enough fluid each day to stay hydrated so your body can work at its best. How much fluid you need will depend on your size, age, gender, the climate and how much exercise you do. For example, if it’s hot outside or you’ve been really active you may sweat more, so need more fluid to replenish what’s been lost. As a rough guideline, the European Food Safety Authority recommends women need 2 litres of fluid a day, and men 2.5 litres – but don’t worry if you need or drink more than this. All fluids except alcohol count towards your fluid requirements including water, soft drinks, fruit juice, smoothies, milk, tea and coffee. As a guideline, each Shake That Weight Meal Shake provides around 250ml of fluid. Plus, the Shake That Weight Plan also includes 150ml skimmed milk each day for you to enjoy in tea and coffee. For all other drinks, it’s important to choose calorie-free liquids when following the Shake That Weight plan. Water is the best option but it’s also fine to enjoy sugar-free squash, herbal teas and soft drinks such as diet cola or lemonade.

No, you can choose to purchase your plan as a 'one off' or you can subscribe every 2 or 4 weeks and receive and extra discount

It’s important to understand a bit more about why weight loss plateaus happen in order to overcome them. There is no single definitive reason why weight loss plateaus occur, but there are a few widely-held beliefs. To understand why this happens, please read our blog here.

That's good to know!

The pitfalls of daily weigh-ins

Why your home scales might be misleading!

Why drinking water is essential for weight-loss

Something as simple as just drinking more water can really help you slim down.

Important Information

If you have any medical conditions such as type 2 diabetes or are on any medications it’s recommended you see your doctor before starting any weight loss plan. The plan is unsuitable for anyone under the age of 18 years, are pregnant or breastfeeding and anyone with a BMI below 25.