A meal replacement shake plan swaps one or two meals a day for a formulated meal replacement shake, and keeps your other meals as balanced whole food plates. It is not a shake-only diet. Below: how to start, a sample day, what it costs and what to look for in a shake.
What is a meal replacement shake plan?
A meal replacement shake plan is a simple daily routine built around a shake that is formulated to stand in for a meal. In Australia, a product sold as a "formulated meal replacement" must contain minimum amounts of protein, energy, vitamins and minerals per serve, and must say it is not to be used as a total diet replacement (FSANZ Standard 2.9.3).
That is the difference between a meal replacement and a regular protein shake. A protein shake mainly adds protein. A meal replacement is made to cover a meal, with added vitamins and minerals.
How to start a meal replacement shake plan in 6 steps
1 Choose a shake made for the job
Look for "formulated meal replacement" on the label, enough protein per serve, added vitamins and minerals, and an ingredient list that suits you. Body Shaping Shake is a vegan meal replacement shake made with organic pea protein. It is gluten free and dairy free, sweetened with stevia and monk fruit, and comes in single-serve sachets.
2 Replace one or two meals a day
Pick the meal that is hardest to get right, often a rushed breakfast or a desk lunch. Shake one 35g sachet with 200mL almond milk and 200mL water in a blender bottle, or blend it with frozen strawberries and ice. Stick to one or two shakes a day and keep at least one whole food meal.
3 Make your other meals balanced plates
The Australian Dietary Guidelines recommend a wide variety of foods from the five food groups every day, and limiting foods high in added sugars, saturated fat and salt, as well as alcohol. A simple plate:
- Half: vegetables and leafy greens.
- A quarter: protein such as fish, eggs, chicken, tofu or legumes.
- A quarter: wholegrains or starchy vegetables such as quinoa, brown rice, sweet potato or pumpkin.
- Add: extra virgin olive oil, nuts, seeds or avocado.
4 Spread protein across the day
Each Body Shaping Shake gives you over 20g of plant protein. Include a protein food at your other meals too, or add Organic Pea Protein to a smoothie or your morning oats.
5 Drink enough water
The Better Health suggests about 2.6 litres of fluid a day for men and 2.1 litres for women, mostly from plain water. Herbal teas and matcha add variety.
6 Move and sleep well
Australia's Physical Activity Guidelines recommend 150 to 300 minutes of moderate activity a week for adults aged 18 to 64, plus muscle-strengthening activity on at least two days. An expert panel recommends 7 to 9 hours of sleep a night for adults (Hirshkowitz et al., Sleep Health, 2015).
Sample meal replacement shake plan for one day
Here is what a one-shake day can look like. On a two-shake day, swap lunch for a second shake and keep dinner as a whole food plate.
|
Time |
Meal |
What to have |
|---|---|---|
|
Breakfast |
Shake |
Body Shaping Shake with almond milk, water and a handful of frozen berries |
|
Morning |
Snack |
Greek yoghurt with fruit, or a small handful of nuts |
|
Lunch |
Plate |
Salmon or chickpeas, quinoa, leafy greens, cucumber and an olive oil dressing |
|
Afternoon |
Snack |
A small serve of Chai Protein Bircher Muesli or veggie sticks with hummus |
|
Dinner |
Plate |
Grilled chicken or tofu with roast pumpkin, broccoli and greens |
Prefer a warm breakfast? Keep your shake for lunch and start the day with Baked Blueberry Oatmeal.
Want the full 7-day plan?
Your Ultimate Body Shaping Guide is The Healthy Chef's pocket-sized companion to the shake. Inside you'll find a 7-day meal plan, recipes and a shopping list, plus a simple approach to nutrition, movement and rest. It takes the guesswork out of planning your whole-food meals around your shakes.
Shop Your Ultimate Body Shaping Guide
How much does a meal replacement shake plan cost?
A box of 14 Body Shaping Shake sachets is $73.95, which works out to about $5.28 per shake. One shake a day for four weeks takes two boxes ($147.90). The Body Shaping Guide is $19.95. Prices are RRP as at October 2026.
Eating out on your plan
You don't need to skip social meals. Order the same balanced plate: a salad or vegetable main with fish, chicken or legumes and an olive oil dressing. Choose cafes and restaurants that are happy to swap sides, and pick vegetable-based carbs like sweet potato, pumpkin or beetroot.
Meal replacement shake plan FAQs
Is a protein shake a meal?
Not usually. A protein shake mainly adds protein. A formulated meal replacement shake is made to stand in for a meal, with added vitamins and minerals, and must meet minimum nutrition levels per serve in Australia.
How many meal replacement shakes can I have a day?
Follow the directions on the pack. Body Shaping Shake is designed to replace one or two meals a day, alongside balanced whole food meals. It must not be used as a total diet replacement.
Can I follow a meal replacement shake plan long term?
Many people use a shake as a regular breakfast or lunch, as part of a balanced diet. If you plan to change how you eat long term, speak with your doctor or an accredited practising dietitian.
Is a shake-only diet safe?
A shake-only diet is not what formulated meal replacements are designed for. In Australia they must state they are not to be used as a total diet replacement. Keep at least one balanced whole food meal a day.
What should I look for in a meal replacement shake?
Check that it is labelled as a formulated meal replacement, and look at the protein per serve, the added vitamins and minerals, the sweetener and any allergens. If you avoid dairy or gluten, check for vegan, dairy free and gluten free on the label.
Is there a vegan meal replacement shake plan?
Yes. Use a plant-based shake such as Body Shaping Shake, made with organic pea protein, and build your other meals around plant proteins like tofu, tempeh, legumes, nuts and seeds.
Who shouldn't follow a meal replacement shake plan?
Body Shaping Shake is not recommended during pregnancy and is not suitable for children under 15. If you are breastfeeding, take medication or manage a health condition, speak with your doctor or dietitian before using any meal replacement.
This article is general information only and is not medical advice. Meal replacement shakes are not a sole source of nutrition and should be used as part of a balanced diet and an active lifestyle. Speak with your doctor or an accredited practising dietitian about what is right for you.
Sources
- Food Standards Australia New Zealand. Standard 2.9.3: Formulated meal replacements and formulated supplementary foods.
- National Health and Medical Research Council. Australian Dietary Guidelines summary. 2013.
- Better Health Channel, Victorian Department of Health. Water: a vital nutrient.
- Australian Government Department of Health. Physical activity and sedentary behaviour guidelines for adults 18 to 64 years.
- Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health. 2015;1(1):40-43.
