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The 1,000 kcal
Everyday Plan

A flexible weight-loss plan with room for real life.
Two shakes a day, one meal you make yourself.

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★★★★★ 4.51 from 20,166 verified reviews

The Everyday Plan at a glance

Two meals sorted. One you cook yourself.

1,000

Calories a day

Restrict just enough for steady, sustainable loss — with room to live.

2×

Meal replacements

Shakes, bars or soups handle two meals — the third is yours to make.

200

kcal of snacks

Build in a treat, a piece of fruit, or something you've prepped.

8

Weeks on plan

Flexible enough for family meals — then step up to Active or Maintenance.

Made for your situation

Designed for people who want to lose weight without giving up real food.

Our most flexible everyday plan — two meal replacements take the pressure off, while one meal a day stays yours to cook. Ideal if a full food replacement feels like a step too far.

Room for real life

Still want dinner with the family.

Two meals handled, one you cook yourself. Sit down to the same dinner as everyone else — and keep losing.
A gentler start

1,000 kcal feels doable when 800 feels daunting.

A kinder first step if a full food replacement is too much — or a natural place to land after the Total Plan.
From the blog

Keeping your motivation over 8 weeks.

Nine tips to stay on track for the long haul — from setting mini-goals to getting past the days you'd rather not. Read the guide →
What a day looks like

1,000 kcal, split three simple ways.

Two meal replacements do the heavy lifting. One meal a day is yours to cook or pick as a ready meal. And there's 200 kcal set aside for a snack.

UK Medical Device Certified

A typical day includes

  • 2× Shake That Weight mealsAround 400 kcal — shakes, bars, soups or breakfasts.
  • 1 meal you chooseAround 400 kcal — a STW ready meal, or cook your own.
  • 200 kcal of snacksA STW wafer, a piece of fruit, or something you've prepped.
  • 150ml skimmed milkFor your shakes, plus tea or coffee through the day.
  • 2 litres of fluidWater, herbal tea, sugar-free squash, black coffee.
An example day on plan

A day with room to breathe.

Two meal replacements take care of themselves. One meal is yours to cook. Add a snack, and you've hit 1,000 kcal without a food diary in sight.

Breakfast · replacement

Start with Original Porridge Oats.

Creamy, filling oats — best mixed with skimmed or unsweetened soya milk and ready in minutes. Not too sweet, and high in protein to keep you full until your mid-morning shake.

200
kcal
18.4g
Protein
High
Fibre
Shop breakfast → Or swap for a shake, granola, or a meal bar
Snack · 200 kcal

A rich, creamy Chocolate Shake.

Your 200 kcal pick-me-up — blended with cold skimmed milk in 30 seconds. Smooth, chocolatey and filling enough to carry you through to lunch.

202
kcal
15g
Protein
4g
Fibre
Shop shakes → Or use a piece of fruit, a yoghurt or nuts
Lunch · replacement

A hot bowl of savoury Noodles.

Springy noodles in a rich, savoury sauce — ready in minutes at your desk and genuinely filling. A proper hot lunch without the calorie count.

248
kcal
16g
Protein
5g
Fibre
Shop meals → Or swap for a soup, pasta pot or shake
Dinner · you cook

The meal that's entirely yours.

Around 400 kcal, cooked your way — think a quinoa bowl with avocado, egg, tomatoes, spinach and seeds. Sit down with the family, or grab a Shake That Weight ready meal on a busy night.

400
kcal
18g
Protein
9g
Fibre
Recipe ideas → Or pick a ready meal — every option under 400 kcal
Or build your own bundle

Pick the meals you'll actually look forward to.

Want more chocolate, fewer soups, all shakes? Our builder counts your calories, balances your macros, and tells you the moment you've got your two-a-day replacements sorted for the week.

1 Pick your length — 4, 8 or 12 weeks
2 Choose 14 meal replacements per week from 80+ options
3 Add snacks or plan your own — then checkout
Build my Everyday Plan →

Free returns · No subscription required

Pricing

The longer you commit, the more you save.

Pay in full, or split into 4x interest-free payments with Clearpay.

4 Week Bundle

56 meal replacements

£98.28£109.20
Save £10.92 10% OFF

From £3.90 per day

  • 56 meal replacements (14/week)
  • Free MyJurnee app & courses
  • Earn Shake Club loyalty points
  • Free UK delivery
Choose 4 weeks
Clearpay 4× £24.57 interest-free

8 Week Bundle

112 meal replacements

£185.64£218.40
Save £32.76 15% OFF

From £3.90 per day

  • 112 meal replacements (14/week)
  • Free MyJurnee app & courses
  • Earn Shake Club loyalty points
  • Free UK delivery
Choose 8 weeks
Clearpay 4× £46.41 interest-free

12 Week Bundle

168 meal replacements

£262.08£327.60
Save £65.52 20% OFF

From £3.90 per day

  • 168 meal replacements (14/week)
  • Free MyJurnee app & courses
  • Earn Shake Club loyalty points
  • Free UK delivery
Choose 12 weeks
Clearpay 4× £65.52 interest-free
Spread the cost. Cancel anytime. Pay in full, split into 4× interest-free with Clearpay, or subscribe every 2 or 4 weeks for an extra 5% off.
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Why we do it this way
It's not about giving up every meal. It's about learning which ones to keep.
Medical Device Certified No consultant required 30-day flavour guarantee Made in the UK
M MyJurnee · the Shake That Weight app

Lose the weight. Keep the habit.

The Everyday Plan gives you room to build real habits — and the app, plus the community around it, is what makes them stick.

  • Weight tracker — smooths daily noise so you see the trend
  • Habit nudges & daily streaks
  • Expert-led courses for the maintenance years
  • 62,000-member Facebook community
  • One-tap reorder of your favourites
Download on theApp Store Get it onGoogle Play
Your journey, mapped

Everyday is one chapter. Here's the whole journey.

Most people move through the plans as they go — and 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 Everyday Plan results.

Verified customer reviews — pulled live from Reviews.io, no edits, no AI.

Read all 20,268 reviews →
★★★★★
"Really great shakes, lost 5lb first week! "
H. M.10 Jul 2026
✓ Verified
★★★★★
"Customised my shakes due the 2 week plan and was able to order all my favourite flavours! 😍 The vanilla milkshake reminds me of a McDonald&#…"
V. S.14 Jun 2026
✓ Verified
★★★★★
"I like all the products "
J. A.5 Jun 2026
✓ Verified
★★★★★
"Really enjoying the everyday plan. I stick to the shakes, bars & ready meals & have been impressed by the variety available &…"
L. Y.11 May 2026
✓ Verified
★★★★★
"Easy to follow and stick to. Working for me so far. Good pricing. "
A. C.15 Apr 2026
✓ Verified
★★★★★
"I have ordered just the choc mint shake as I know from a previous diet that I should like it. And this is lovely, consistency is great, tast…"
A. C.5 Apr 2026
✓ Verified
How long can I follow the Everyday Plan for?
You can follow the Everyday Plan for up to eight weeks at a time. Because it includes a meal you prepare yourself, it's gentler than the Total Plan and easier to sustain. Once you reach your goal, step across to the Active Plan (1,200 kcal) or the Maintenance Plan.
Is consuming 1,000 kcal a day safe?
For most adults with a BMI of 25–30, a 1,000 kcal low-calorie diet is a safe, evidence-based way to lose weight — provided the meal replacements deliver a full range of vitamins and minerals, which ours do. If you have a medical condition or take medication, please speak to your GP before starting.
What can I have for my 200 kcal of snacks?
Anything you like within roughly 200 kcal — a Shake That Weight protein wafer or bar, a piece of fruit, a small yoghurt, or a handful of nuts. Many people use a second meal replacement as their snack for guaranteed nutrition.
Can I cook my own meal on the Everyday Plan?
Yes — that's the whole point. One meal a day (around 400 kcal) is yours to prepare, or you can pick a Shake That Weight ready meal. Think grilled chicken and veg, a big salad with egg and seeds, or a quinoa bowl. Our recipe library has hundreds of ideas under 400 kcal.
How much weight will I lose?
Most people lose up to 1 kg (2 lb) a week. Loss is a little gentler than the 800 kcal Total Plan, but it's steadier and easier to maintain because you keep cooking one real meal a day.
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 use plant-based milk with the shakes?
Yes. Unsweetened soya milk works best nutritionally and blends well. Other plant milks are fine too — just check the calories, as some are higher than skimmed milk.
Can I drink alcohol on the Everyday Plan?
It's not recommended while you're losing weight. Alcohol is empty calories, doesn't count toward your fluid intake, and can lower your resolve. An occasional small drink won't ruin your progress, but the plan works best when you stick to it.
How is the Everyday Plan different from the Total Plan?
The Total Plan replaces all four meals a day at 800 kcal for a fast three-week kick-start. The Everyday Plan is more flexible — two meal replacements, one meal you cook yourself, and a snack, at 1,000 kcal — designed to fit around family meals and real life for up to eight weeks.
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 Everyday 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.
Not sure Everyday is right for you?

Compare our other diet plans.

View all plans →
30-day flavour guarantee

8 weeks from now, imagine how different you could feel. Ready?

From £3.90 per day, including free UK delivery on orders over £65. No consultant, no contract.

Shop the Everyday Plan → Build my own bundle

Important information before you start

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 Everyday 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.