01
The short version
Lose weight by eating less, without thinking about it.
Your body burns fat when it takes in fewer calories than it uses. That is the whole mechanism. The hard part has never been the science — it is doing it consistently, day after day, while life carries on. Our shakes, bars, soups and meals replace the meals you would otherwise have to plan, shop for, weigh and cook, so the calories are already counted and the nutrition is already balanced.
02
Swap your meals for ours.
03
Step back up and keep it off.
What a day actually looks like.
This is a typical day on the Everyday Plan — two of your meals come from us, one you cook yourself, plus a 200 kcal snack. No weighing, no calorie app, no deciding what to have at 6pm when you are tired and hungry.
Breakfast · from us
Original Porridge Oats
Creamy, filling oats made up with skimmed or unsweetened soya milk. Ready in minutes, and not too sweet.
- 200 kcal
- 18.4g protein
Lunch · from us
Cream of Pea Soup
A proper hot lunch at your desk in the time it takes the kettle to boil. Swap it for a shake, a meal bar or a pasta pot if you would rather.
- 200 kcal
- 18g protein
Dinner · you cook
The meal that is yours
Around 400 kcal, cooked your way — grilled chicken and veg, a big salad with egg and seeds, a quinoa bowl. Sit down and eat with everyone else.
- ~400 kcal
- Yours to choose
Snack · your 200 kcal
Something to look forward to
Protein crisps, a wafer or a snack bar — a bag of Salt & Vinegar crisps is 91 kcal and 11.2g of protein. Or a piece of fruit, if that is your thing.
- ~200 kcal
- Yours to choose
That is your day — around 1,000 kcal, 20+ vitamins and minerals, and one meal you actually cook.
Why it is safe to eat this little
A low-calorie diet only works if the nutrition still adds up.
Cutting calories on your own usually means cutting nutrients too — which is why crash diets leave people exhausted, and why they rarely last. Every shake, bar, soup and meal we make is formulated to carry the vitamins and minerals a full day's eating should give you, so a lower-calorie day is still a properly fed one.
- 20+ essential vitamins & minerals in every meal
- High protein, so you lose fat rather than muscle
- Balanced by dietitians, not by marketers
- Made in Europe to EU regulatory standards
Which plan suits you
Six ways to do it. Same principle.
The plans differ in how much you eat and how much cooking you want to do — not in how they work. Most people start on Total or Everyday and move across as their goal gets closer.
Total Plan
800 kcal- A Day Looks Like
- Four meal replacements, no cooking at all
- Best If
- You want the fastest kick-start — three weeks, or up to eight with GP approval
Everyday Plan
1,000 kcal- A Day Looks Like
- Two meal replacements, one meal you cook, plus a 200 kcal snack
- Best If
- You want steady weight loss that still fits around family meals
Active Plan
1,200 kcal- A Day Looks Like
- Two meal replacements, one meal you cook, plus a snack
- Best If
- You train, walk a lot, or are on your feet all day
5:2 Plan
800 kcal, twice a week- A Day Looks Like
- Eat normally five days; two non-consecutive days on four meal replacements
- Best If
- You would rather not change how you eat every day
Medication Support Plan
800 kcal- A Day Looks Like
- Four small, high-protein meal replacements spread through the day
- Best If
- You are on a GLP-1 medication — Ozempic, Wegovy or Mounjaro — and appetite is low
Maintenance Plan
Stepping back up- A Day Looks Like
- Two meal replacements and two meals you cook, dropping to one alongside three of your own
- Best If
- You have hit your goal and want to hold it
Will I be hungry?
For the first few days, sometimes — your appetite takes roughly a week to settle. The protein and fibre in each meal are there to blunt that, and spacing your replacements evenly through the day helps far more than saving them up. Plenty of water matters more than people expect.
How much weight will I lose?
It depends on your plan and your starting point. Total Plan customers typically lose 2–4 lb a week in the early weeks; the Everyday Plan is more gradual. The first week is often more as your body sheds water. Slower is not worse — steady loss is the kind that stays off.
Do I need a consultant or weekly weigh-ins?
No. Choose a plan, order it, and start. There are no meetings, no membership and no consultant fee. If you want support, our team answers 9.00am – 5.00pm on weekdays and the Shake That Weight app is there whenever you need it.
Can I still eat normal food?
Yes, and you should. Every plan except the Total Plan and a 5:2 fasting day includes a meal you cook yourself, because learning to put together a sensible dinner is the part that keeps the weight off once the plan ends.
Does it work alongside GLP-1 medication?
Yes — the Medication Support Plan is built for it. Appetite drops sharply on Ozempic, Wegovy or Mounjaro, and the risk is eating too little of the right things. Four high-protein meal replacements a day protect muscle and cover the vitamins and minerals you would otherwise miss.
What happens when I reach my goal?
You step back up gradually rather than stopping overnight. The Maintenance Plan reduces your meal replacements in stages until you are back to eating normally, which is what stops the weight going straight back on.
Is a low-calorie diet safe for everyone?
It is not suitable for everyone — including if you are pregnant or breastfeeding, under 18, or managing a medical condition or medication that affects how you eat. If any of that applies to you, speak to your doctor before starting.
30-day flavour guarantee
Ready when you are.
Pick your plan, build a bundle you will actually look forward to, and let the calories take care of themselves.
From £1.95 per meal · Free UK delivery over £65 · Pick-up shops available · No consultant required
