Meal Plans and Grocery List
To ensure you get the most out of your weight loss journey, we created a weekly meal plan developed by our Accredited Practising Dietitians to complement our product range to ensure long-term, sustainable weight loss. Following a full diet plan rather than just replacing some of your meals with shakes will support you to achieve ultimate weight loss success while maintaining good nutrition.
We understand that everyone has personal preference so we cater to all multiple dietary needs and health conditions to suit. Each recipe can be substituted through our Recipes page to suit your family, dietary needs, taste or preference.If you want to lose up to 5kg in 28 days, we have a 28 Day Weight Loss Program Guide which includes dietitian advice, a wide range of tasty and nutritious weight loss products, healthy recipes and motivational tips to help you kick-start your weight loss journey.
The Classic Shake meal plans are available in 1 or 2 shake options which feature similar calorie content and includes breakfast, lunch and dinner as well as morning, afternoon and evening snacks. The meal plans can be adapted for dietary needs including gluten free, dairy free, vegetarian and vegan diet plans. The shake range provides a healthy source of fibre and protein and satisfies nutritional requirements while managing calorie intake for your weight loss journey.
1 shake per day
2 shakes per day
The High Protein Shake meal plans are available for 1 or 2 shake per day options which features similar calorie content and includes breakfast, lunch and dinner as well as morning, afternoon and evening snacks. The meal plans can be adapted for dietary needs including gluten free, dairy free, vegetarian and vegan diet plans. Our entire shake range provides a healthy source of fibre and protein and satisfies nutritional requirements while managing calorie intake for your weight loss journey.
1 shake per day
The Rapid Shake meal plans are available for a 2 shake per day option which features similar calorie content and includes breakfast, lunch and dinner as well as morning, afternoon and evening snacks. The meal plans can be adapted for dietary needs including gluten free, dairy free, vegetarian and vegan diet plans. Our entire shake range provides a healthy source of fibre and protein and satisfies nutritional requirements while managing calorie intake for your weight loss journey.
1 shake per day
If you have a health related condition that restricts your diet whether it be diabetes or menopause. This meal plan can be tailored to suit your your preference whether that be 1 or 2 shakes per day and can be adapted for dietary needs including gluten free, dairy free, vegetarian and vegan diet plans. Our entire shake range provides a healthy source of fibre and protein and satisfies nutritional requirements while managing calorie intake for your weight loss journey. We recommend that you speak to your GP before starting this program.
1-2 shakes per day
Maintenance Plan
We also provide a maintenance plan after completing the meal program which includes your daily nutritional needs e.g. high-fibre whole grains, fruits and vegetables, and lean protein to maintain weight loss.
Click to view Maintenance Plan
Grocery List
Our grocery list has been developed by our dietitians as a guide when shopping for groceries, including recommended serving sizes to guide you with healthy portions. Don’t forget to stock up on your Tony Ferguson products as well!
Grocery List
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Weight loss meal plan frequently asked questions answered
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How much does it cost for the Tony Ferguson program?
The Tony Ferguson program is free for the program guide and access to the dietitian, the only cost is for the TF shakes which you can purchase on TF online or in any TerryWhite Chemmart stores in Australia.
If I use the Tony Ferguson meal plans and change to Gluten Free, will this increase calories?
There are certainly some differences between GF and regular products as wheat substitutes are used instead such as rice, chickpea, lentil or other flours. Whilst this does change the macronutrient composition slightly and varies between all alternative products, the meal plan will still work as it will still be calorie controlled within a range. Where possible, we recommend using a higher protein substitute, for example a lentil-based pasta instead of rice pasta.
Is there any evidence that doing a weight loss program helps you lose the weight and keep it off for good?
Certainly! Having support with weight loss provides lots of benefit and there’s plenty of research to back this up in group settings, community settings, and one on one support from dietitians / nutritionists / GP.
Our TF Dietitian recommends having community engagement like our TF Facebook support group or sending through questions to our dietitian on enquiries@tonyferguson.com where you can get the support you need. It is important to have regular check ins and is important to ensure you stay on track and encouraged on your weight loss journey. Try changing your lifestyle to a better, healthier way of life, bad habits for good habits.
What are the benefits of starting the Tony Ferguson program?
The Tony Ferguson Program has free support tools:
- Facebook Support Group
- Track your weight loss with our 28 day weight loss program with food diary
- Free recipes, meal plans and shopping list
- Free Dietitian support: send questions to enquiries@tonyferguson.com
I started a weight loss program and I'm getting headaches?
It’s normal to have headaches whilst your body adjusts to lower calories and burning the body fat for fuel. Stay with the plan and you should start to feel better as your body gets used to it. Try drinking more water or changing when you take the shakes and when you have food. If it is unbearable or continues for longer than expected I suggest consulting with your GP who can rule out any other causes.
What if I have more questions?
If there are specific questions that you have that are not answered here, or you'd like more detailed answers, you can send your question to our Dietitian at enquiries@tonyferguson.com
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