Shakeology Challenge Meal Plan & Recipes


What Is The Shakeology Challenge ? 

The Shakeology Challenge is 7 days to focus on giving your body nutrient rich, calorie restrictive plan that is designed to rid your body of undigested food and toxins, and to help your body run more efficiently.  This will cause you to have more energy, to feel lighter, and lose weight (it is common to lose 3 to 5 pounds).  You will release any bloating and inflammation therefore you may notice your belly size reduces quite substantially.

Purchase my Shakeology Challenge Kit NOW for only $34.95

Purchase Your eBook


Includes:  6 packets of Shakeology and immediate access to eBook that includes : challenge instructions, meal plan, recipes & bonus detox tips

**You can also schedule a FREE coaching call with me to get started

*your kit will ship within 2 business Days

BONUS: Shakeology Shaker Cup & entry to win fitness program of your choice (value =$100)  will be sent once you complete the challenge and submit your results to me via email.

Who Should Do The Shakeology Challenge?

The Shakeology challenge is really for anyone looking to feel better!  This will naturally help your body to run as efficiently as possible, lose a few pounds, restore your energy!

  • Flush out the junk/toxins from your system.
  • Help jump start your fitness journey.
  • Relieve feeling bloated, inflamed & lethargic etc.
  • Jumpstart your weight loss program
  • Reduce cravings for sugar and/or caffeine

The most important thing that you remember before starting this program is that you make a commitment to stick with it no matter what and to follow the program exactly. If you deviate from it, then your results will vary.

How To Do The Shakeology Challenge?

  • Commit to 7 – 10 days of Clean eating using 1 Shakeology a day and following the meal plan.
  • For this program you will be eating frequently and consuming appx 1200 calories per day.
  • If you are exercising and need increase your calories, you can do so but staying close within this range will give you optimal results.
  • The point of the Shakeology challenge is not calorie restriction, but nutrient efficiency. You want to get the most nutrients possible into the fewest number of calories.
  • While doing the Shakeology challenge it’s important to remember that water is your friend. That bloat feeling you may have is more than likely caused by a lack of water in your body, and far too much sodium in it. To bring your system back into balance, increased water intake is essential, not just recommended.
  • We will be eating CLEAN: Eliminate processed foods, sodas, alcohols, juices completely during the Shakeology cleanse. Hopefully this will encourage you to try and eliminate processed foods from your diet altogether, but let’s take this one step at a time. Replace your normal intake of those other liquids with water, and you’ll be surprised at how much of an impact that has on your cleanse.
  • Coffee drinkers may find that switching to black tea during a Shakeology cleanse will give you the energy you’re looking for with less gastric complications.  Coffee’s acidic nature can negatively impact your cleanse.  

If you follow the plan you will feel energized and surprisingly satisfied !


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  • 1 Shakeology shake per day
  • 2 cups of green tea or oolong per day
  • 1 or 2 pieces of fruit per day (optional)
  • 1 hearty salad for lunch and a healthy well balanced dinner
  • No dairy or extra sugars
  • Drink 2 to 4 liters of water every day  ( 50% of your body weight in ounces at a minimum)
  • Only use low-fat (vinegar based non dairy) dressings, and go easy on the salt and/or pepper to taste
  • 2 snacks before/after any of the major meals (breakfast, lunch, and dinner)
  • For maximum results, do NOT use additives
  • Dinner may include WHITE GRILLED PROTEIN-poultry or fish only
  • Avoid milks ( NO soy, rice or sweetened milk ) unsweetened almond or coconut milk is ok once a day
  • Avoid coffee, sugar and artificial sweeteners
  • For flavor add lemon, vanilla, cinnamon, no sodium seasonings
  • Substitute your table salt for Himalayan salt …do not use any salted products or table salt

Sample Day: ( you will receive a custom meal plan with recipes )  

  • Drink 1 cup of hot lemon water or green tea to start the day ( see lemon water attachment)

Breakfast: 250- 350 calories  ( see recipes images57

Option 1 : 1 scoop Shakeology

  • 1/2 cup of fruit can be blended with your Shakeology
  • 8 to10 oz. of water  (can use green tea, or 4oz unsweetened almond milk w/4 oz water)
  • Ice to taste

Option 2: hot cereal ( oatmeal, quinoa)

  • Add frozen or fresh fruit
  • Add ins: 1 Tblsp nuts ; 1 tsp maple or honey; 1 Tblsp ground flax meal
  • Option 3– 1 egg with spinach and veggies scrambled; 1 piece of fruit

 Snack 1: 100-150 calories

Pick one:  1 piece of fruit (apple, pear, orange, berries, melon, banana etc.) small salad, bowl of vegetable based soup, miso soup, cut up raw veggie sticks with 2 Tbsp hummus, 12 raw almonds

Lunch:  300+ calories  ( see recipes

**drink 12-24 oz of water 15 minutes before your meal- do not drink during

Large mixed greens salad with lots of vegies and one of the recommended dressings ( see recipes)

Optional – If you need more than a salad add a bowl of soup ( see recipes- not canned!)

Snack 2: 100 – 150 calories  (you can have the second snack before or after dinner)

small salad, bowl of vegetable based soup, miso soup, or cut up raw veggie sticks, piece of fruit, 12 almonds

images (7)Dinner:  350+ calories  ( see recipes

  • 6 oz. of grilled white meat (fish or poultry)
  • Greens-3 servings of lettuce and vegetables steamed or grilled
  • Can add root vegetables ( sweet potato, beets, squash )
  • 1 cup of brown rice or quinoa ( optional if you need more calories or are working out )
  • 2 tablespoons of dressing ( non dairy)

HUNGRY??  Add a cup of vegetable broth based soup to your meal or snacks…try to buy from the fresh section in the deli, grocery store etc. to minimize the sodium. I like to make a big stock pot of veggie soup day 1 and have that as needed for the 3 days in between meals/snacks – it is very satisfying!!

How many calories per day?  Do not go below 1200 calories !!

Purchase my Shakeology Challenge Kit NOW for only $34.95

Purchase Your eBook


Includes:  6 packets of Shakeology and immediate access to eBook that includes : challenge instructions, meal plan, recipes & bonus detox tips




  1. Can I please drink coffee during this?

  2. So u can replace two mills aday with Shakeology

  3. Tammie Hector says:

    I lost 6 lbs while on the 7 day challenge. I love shakeolgy and can’t believe how much it helps with cravings. I have tried a lot of other protein shakes and diet plans with no results. Thank you Mary Jane!

    • that’s awesome Tammie 🙂 so happy you had such great results and are enjoying your shakes! I look forward to following your journey and staying connected.

  4. Elizabeth says:

    I just finished the 7 day Shakeology Challenge. Thank you for the wonderful opportunity to try Shakeology!

    • Thank you Elizabeth! I am so glad you enjoyed it 🙂 I look forward to staying in touch and following your health and fitness journey! Richest anytime if you would like to chat or join any of our groups!

  5. Leonila Garcia says:

    Dear MaryJane ,
    I need to loose weight! Even though I walk everyday…I haven’t lost weight. I have a hard time loosing weight. I need to loose 20 lbs. I heard from a friend that with shakeology was the right thing to do…. I am not sure….. I took Herbalife and lost 30 lbs… 3 years ago….I stopped taking Herbalife and gained the lost weight right back in a year!!!!!

  6. If it’s a 7 day challenge, why are there only 5 packets of Shakeology?

    • Hi Kristin-
      Thank you for your comment and interest in the 7 day Shakeology Challenge.
      I recently switched the program to include 5 packets so I could lower the price as most people were looking to try the shakes for a week.
      The first day or 2 you only use 1/2 packet until your body is use to the dense nutrition, so for most 5 packets is perfect!
      I am happy to sell you as many packets as you would like at only $5 per extra packet added on.
      The shipping is fixed as I use priority mail flat rate envelopes or boxes.
      It includes a meal plan and recipes that you can use for 7 days or longer.
      Please let me know if you would like to chat or have any questions.
      I look forward to connecting-
      Mary Jane

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  9. Rodney Ashmore says:

    I just obtained the shakeology combo deals and the website wasn’t very specific for recipes and diet plans. This site rocks! If I am using this to just lose my stomach about 10 pounds to get back my abs would this above diet work?

    • thank you Rodney 🙂
      How is the Shakeology program working for you!!
      I am always happy to help you with your goals and meal planning!
      ~ Mary Jane

  10. I love your site how did you do this I am a new coach!

  11. I can’t do salads, I just can’t take the time to sit and make one in the middle of my work day. Can I just have a 2nd shake for lunch?

  12. I like what you guys are up too. This type of clever work and reporting!
    Keep up the awesome works guys I’ve added you guys to blogroll.


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