Herbalife meal plan
7-day diet plan for losing weight — Weight Loss Challenge
Let's goHello and a warm welcome!
I'm going to give you all the right, necessary information so that you can manage your weight and become the best version of yourself!
No more and no less.
I'm not going to give you a 10,000-word course on every process that happens at cell level when you eat something — that's not the point here!
My goal is that in under 1,000 words you know how to eat in order to bring your body to an optimal weight and into top shape!
The problem
Why most diets fail — and how the Herbalife meal plan really helps
Magazine diets
Do you follow every diet you see in a magazine?
Other people's recommendations
Do you try on your own body whatever your friend or neighbour recommends?
Celebrity tricks
Do you apply every piece of advice a celebrity gives on television to lose weight?
The calorie trap
Have you fallen into the trap of cutting your daily calories to an inhuman level?
They're all slimming techniques — but they're exhausting and particularly hard to keep up over time. At the very least you'll end up hungry, anxious and desperate.
The worst of it is that sooner or later you go back to your old way of eating, just as you ate before you “started a diet”. And what happens then?
Yes, you and I know what comes next. We put back on the kilos we lost while “starving” — and plenty of others that our body generously adds on top, all over again.
The conclusion is clear: you're putting all your effort into the wrong techniques!
Losing weight can be very deceptive and make you think “you've made progress”. Some professionals lie about what works and what doesn't.
But let me tell you something: there are only two things that never deceive you — the things that always tell you whether you're on the right path or the wrong one.
Those “things” are the scales and the tape measure.
The truth
The serious mistake that 95% of people make
Put simply, the human body has long been compared to a boiler burning fuel. The principles are simple:
If you eat MORE than you use → you gain weight.
If you eat LESS than you use → you lose weight.
And careful — plenty of supposed dietary “professionals” are still out there giving the wrong advice.
So if an adult woman can take in about 2,000 calories a day under normal conditions — by that principle, can we let her eat 1,500 calories of cake a day and she'll lose weight? Well, NO!
The key is where those calories come from. Eating 1,000 calories of sugar is not the same as eating 1,000 calories of plant protein.
The key is blood sugar!
Or in other words, the rise in blood sugar that happens in your body about 30 minutes after eating.
Remember: if what you ate contains a lot of sugar, the sugar in your blood will shoot up like a rocket on its way to Mars.
Your body is extremely clever and ready to store the leftover sugar “for tomorrow, just in case” — in the form of fat reserves.
So we have to try to keep our body at a moderate sugar level, without those spikes that make us gain weight.
When there are no blood sugar spikes, your body naturally settles at the weight that matches your build. Trust me!
What does healthy weight loss really mean?
The answer isn't in the total number of kilograms, but in the kilograms of fat lost over an unspecified period.
Unlike muscle, fat takes up volume. So a well-trained body can be heavier than a body with a high fat percentage, yet fit into smaller sizes.
Healthy weight loss means lowering the fat percentage — not reducing the water in your organs or losing muscle mass. The more extra kilos of fat, the greater the health risks.
The solution
It all revolves around the Herbalife Formula 1 shake!
Because I know it can be a little difficult for you to find foods that don't produce those high blood sugar levels, Herbalife has developed a complete product that helps you keep your blood sugar at an optimal level.
With the Herbalife Formula 1 shake you start managing your weight naturally, without noticing it and without going hungry.
What you need
Your Herbalife starter products
Before you start the 7-day meal plan, you need these products. They're all available at www.myherbal.ch — just select “Buy now” and get going.
🌿 Base products — every day
Meal replacement
Formula 1 shake
The heart of the plan. Replaces breakfast and dinner — it fills you up, keeps your blood sugar steady and delivers high-quality protein, vitamins and minerals.
Buy now →Protein boost
Protein Drink Mix PDM
Mixed straight into the Formula 1 shake to raise the protein content. Supports muscle maintenance while losing weight and keeps you full for longer.
Buy now →Digestion
Aloe Vera drink concentrate
15 ml every morning in a large glass of water. Supports digestion, settles the stomach and helps the body absorb nutrients better.
Buy now →Energy & metabolism
Instant herbal tea drink
1 small spoon a day in water with lemon. Revives you, gets the metabolism going and combines perfectly with the aloe vera concentrate.
Buy now →Vitamins & minerals
Formula 2 Vitamin & Mineral Complex
1 tablet with lunch — covers the daily need for essential micronutrients, which often fall short while losing weight.
Buy now →Fibre
Multifibre Drink
1 tablespoon in the evening shake. Supports gut health, extends the feeling of fullness and helps healthy digestion during the programme.
Buy now →Phytonutrients
Phyto Complete
1 tablet with each snack — 2× a day. Delivers concentrated plant nutrients and antioxidant protection to support the body while losing weight.
Buy now →Extra protein
Formula 3 Personalized Protein Powder
Mix 1–4 scoops straight into the Formula 1 shake. Raises the protein content where you want it — ideal for more muscle maintenance and longer fullness during the programme.
Buy now →🍫 Snack products — your choice
Choose one of the following snacks each day — or a natural alternative from the plan.
140 kcal · 10 g protein
Herbalife protein bar
A practical snack for the road. Fills the gap between meals, delivers high-quality protein and keeps blood sugar steady — with no hidden sugar.
Buy now →135 kcal · 13 g protein
Herbalife protein chips
A crunchy alternative to the classic bar. Ideal for anyone who prefers something savoury when snacking — with the full protein benefit.
Buy now →207 kcal · 13 g protein
Formula 1 Express bar
The complete Formula 1 shake — as a bar. Perfect when there's no time for a shake. The same nutritional formula, easy to take with you.
Buy now →210 kcal · 21 g protein
H24 Achieve protein bar
The highest-protein bar in the plan — ideal for active days or after training. With 21 g of protein per bar for optimal muscle recovery.
Buy now →Your programme
7-day meal plan
To make this enjoyable and easy to follow, we've prepared your meal plan for a whole week.
🕐 Breakfast → snack 1 (2–3 hrs later) → lunch (4–6 hrs later) → snack 2 (2–3 hrs later) → dinner (4–6 hrs later)
→ 3 main meals + 2 snacks a day
01Day 1
🌅breakfast206 kcal · 24.1 g protein
- Herbalife Formula 1 shake (2 tablespoons = 26 g) in 300 ml of water
- Protein Drink Mix PDM (2 tablespoons = 28 g) in the smoothie
- 15 ml (3 capfuls) of Herbalife Aloe Vera drink concentrate in a large glass of water
- 1 small tablespoon (1.7 g) of Herbalife instant herbal drink with plant extracts in a glass of water with a slice of lemon (can be combined with Aloe Vera)
🍎Snack 1
- Herbalife protein bar (140 kcal, 10 g P) OR Herbalife protein chips (135 kcal, 13 g P), Formula 1 Express bar (207 kcal, 13 g P), H24 Achieve protein bar (210 kcal, 21 g P) OR 1 apple (150 g) and 10 raw almonds (150 kcal, 3 g P)
- 1 tablet of Phyto Complete
☀️lunch350 kcal · 40 g protein
- Grilled chicken breast (120 g) with a raw vegetable salad and 1 tsp of olive oil
- 1 tablet of Herbalife Formula 2 Vitamin & Mineral Complex
🌿Snack 2
- 1 tablet of Phyto Complete
- Herbalife protein bar (140 kcal, 10 g P) OR protein chips (135 kcal, 13 g P), Formula 1 Express bar (207 kcal, 13 g P), H24 Achieve protein bar (210 kcal, 21 g P) OR 1 Greek yoghurt (0% fat, 100 g) with berries (50 g) (120 kcal, 10 g P)
🌙Dinner222 kcal · 24.3 g protein
- Herbalife Formula 1 shake (2 tablespoons) in 250 ml of water
- Protein Drink Mix PDM (2 tablespoons) in the smoothie
- 1 tablespoon of Herbalife Multifibre Drink in the smoothie
OR
- Baked fish (120 g) with steamed vegetables (broccoli, carrots, courgette) (200 kcal, 30 g P)
02Day 2
🌅breakfast206 kcal · 24.1 g protein
- Herbalife Formula 1 shake (2 tablespoons = 26 g) in 300 ml of water
- Protein Drink Mix PDM (2 tablespoons = 28 g) in the smoothie
- 15 ml (3 capfuls) of Herbalife Aloe Vera drink concentrate in a large glass of water
- 1 small tablespoon of Herbalife instant herbal drink with plant extracts in a glass of water with a slice of lemon
🍎Snack 1
- Herbalife protein bar (140 kcal, 10 g P) OR protein chips (135 kcal, 13 g P), Formula 1 Express bar (207 kcal, 13 g P), H24 Achieve protein bar (210 kcal, 21 g P) OR one boiled egg (50 g) and 10 almonds (15 g) (160 kcal, 10 g P)
- 1 tablet of Phyto Complete
☀️lunch350 kcal · 40 g protein
- Grilled chicken breast (120 g) with quinoa (50 g cooked) and salad (50 g) with 1 teaspoon of olive oil and lemon juice
- 1 tablet of Herbalife Formula 2 Vitamin & Mineral Complex
🌿Snack 2
- Herbalife protein bar (140 kcal, 10 g P) OR protein chips (135 kcal, 13 g P), Formula 1 Express bar (207 kcal, 13 g P), H24 Achieve protein bar (210 kcal, 21 g P) OR one apple (150 g) and 20 g of walnuts (180 kcal, 3 g P)
- 1 tablet of Phyto Complete
🌙Dinner222 kcal · 24.3 g protein
- Herbalife Formula 1 shake (2 tablespoons) in 250 ml of water
- Protein Drink Mix PDM (2 tablespoons) in the smoothie
- 1 tablespoon of Herbalife Multifibre Drink in the smoothie
OR
- Baked salmon (100 g) with boiled broccoli (100 g) and baked sweet potato (150 g) (170 kcal, 20 g P)
03Day 3
🌅breakfast206 kcal · 24.1 g protein
- Herbalife Formula 1 shake (2 tablespoons = 26 g) in 300 ml of water
- Protein Drink Mix PDM (2 tablespoons = 28 g) in the smoothie
- 15 ml (3 capfuls) of Herbalife Aloe Vera drink concentrate in a large glass of water
- 1 small tablespoon of Herbalife instant herbal drink with plant extracts in a glass of water with a slice of lemon
🍎Snack 1
- Herbalife protein bar (140 kcal, 10 g P) OR protein chips (135 kcal, 13 g P), Formula 1 Express bar (207 kcal, 13 g P), H24 Achieve protein bar (210 kcal, 21 g P) OR one small Greek yoghurt (100 g) and 10 almonds (160 kcal, 10 g P)
- 1 tablet of Phyto Complete
☀️lunch300 kcal · 18 g protein
- 1 tablet of Herbalife Formula 2 Vitamin & Mineral Complex
- Vegetable omelette (2 eggs, 100 g spinach, 50 g cherry tomatoes) with 1 slice of wholemeal bread (30 g)
🌿Snack 2
- Herbalife protein bar (140 kcal, 10 g P) OR protein chips (135 kcal, 13 g P), Formula 1 Express bar (207 kcal, 13 g P), H24 Achieve protein bar (210 kcal, 21 g P) OR one large carrot and 1 tablespoon of hummus (about 30 g) (120 kcal, 3 g P)
- 1 tablet of Phyto Complete
🌙Dinner222 kcal · 24.3 g protein
- Herbalife Formula 1 shake (2 tablespoons) in 250 ml of water
- Protein Drink Mix PDM (2 tablespoons) in the smoothie
- 1 tablespoon of Herbalife Multifibre Drink in the smoothie
OR
- Grilled tofu with vegetables and tahini (100 g tofu, 50 g peppers, 50 g mushrooms, 50 g aubergine, 1 tsp sesame paste) (310 kcal, 28 g P)
Method: Slice the tofu and fry it in a non-stick pan. Cook the vegetables. Serve garnished with tahini.
04Day 4
🌅breakfast206 kcal · 24.1 g protein
- Herbalife Formula 1 shake (2 tablespoons = 26 g) in 300 ml of water
- Protein Drink Mix PDM (2 tablespoons = 28 g) in the smoothie
- 15 ml (3 capfuls) of Herbalife Aloe Vera drink concentrate in a large glass of water
- 1 small tablespoon of Herbalife instant herbal drink with plant extracts in a glass of water with a slice of lemon
🍎Snack 1
- Herbalife protein bar (140 kcal, 10 g P) OR protein chips (135 kcal, 13 g P), Formula 1 Express bar (207 kcal, 13 g P), H24 Achieve protein bar (210 kcal, 21 g P) OR 50 g cottage cheese and 5 cherry tomatoes (130 kcal, 12 g P)
- 1 tablet of Phyto Complete
☀️lunch330 kcal · 35 g protein
- 1 tablet of Herbalife Formula 2 Vitamin & Mineral Complex
- Grilled turkey (120 g) with brown rice (50 g cooked) and salad with tomatoes, cucumber and 1 teaspoon of olive oil
🌿Snack 2
- Herbalife protein bar (140 kcal, 10 g P) OR 10 almonds and 5 walnuts (180 kcal, 5 g P)
- 1 tablet of Phyto Complete
🌙Dinner222 kcal · 24.3 g protein
- Herbalife Formula 1 shake (2 tablespoons) in 250 ml of water
- Protein Drink Mix PDM (2 tablespoons) in the smoothie
- 1 tablespoon of Herbalife Multifibre Drink in the smoothie
OR
- Lentil soup (100 g lentils, 1 carrot, 50 g celery, 1 small onion, 1 tsp olive oil, salt, pepper, bay leaf) (300 kcal, 20 g P)
Method: Cook the lentils and vegetables until soft, then blend lightly for a creamier texture. Add the seasoning.
05Day 5
🌅breakfast206 kcal · 24.1 g protein
- Herbalife Formula 1 shake (2 tablespoons = 26 g) in 300 ml of water
- Protein Drink Mix PDM (2 tablespoons = 28 g) in the smoothie
- 15 ml (3 capfuls) of Herbalife Aloe Vera drink concentrate in a large glass of water
- 1 small tablespoon of Herbalife instant herbal drink with plant extracts in a glass of water with a slice of lemon
🍎Snack 1
- Herbalife protein chips (135 kcal, 13 g P) OR ½ an apple and 1 teaspoon of natural peanut butter (15 g) (160 kcal, 4 g P)
- 1 tablet of Phyto Complete
☀️lunch280 kcal · 30 g protein
- 1 tablet of Herbalife Formula 2 Vitamin & Mineral Complex
- Fried prawns with green beans and garlic (100 g prawns, 100 g green beans, 1 clove of garlic, 1 tsp olive oil)
Method: Fry the prawns with the garlic in olive oil. Cook the green beans and serve alongside.
🌿Snack 2
- Herbalife Formula 1 Express bar (207 kcal, 13 g P) OR 3 wholemeal crackers with 30 g of hummus (160 kcal, 5 g P)
- 1 tablet of Phyto Complete
🌙Dinner222 kcal · 24.3 g protein
- Herbalife Formula 1 shake (2 tablespoons) in 250 ml of water
- Protein Drink Mix PDM (2 tablespoons) in the smoothie
- 1 tablespoon of Herbalife Multifibre Drink in the smoothie
OR
- Tuna salad with avocado and vegetables (100 g tuna in water, ½ avocado, 100 g cherry tomatoes, 50 g cucumber, 1 tsp olive oil, lemon juice) (300 kcal, 30 g P)
06Day 6
🌅breakfast206 kcal · 24.1 g protein
- Herbalife Formula 1 shake (2 tablespoons = 26 g) in 300 ml of water
- Protein Drink Mix PDM (2 tablespoons = 28 g) in the smoothie
- 15 ml (3 capfuls) of Herbalife Aloe Vera drink concentrate in a large glass of water
- 1 small tablespoon of Herbalife instant herbal drink with plant extracts in a glass of water with a slice of lemon
🍎Snack 1
- Herbalife H24 Achieve protein bar (210 kcal, 21 g P) OR 1 boiled egg and 50 g cucumber (120 kcal, 10 g P)
- 1 tablet of Phyto Complete
☀️lunch330 kcal · 35 g protein
- 1 tablet of Herbalife Formula 2 Vitamin & Mineral Complex
- Salad with chicken breast, quinoa and vegetables (120 g chicken breast, 50 g quinoa, 100 g cherry tomatoes, 50 g cucumber, 1 tsp olive oil)
🌿Snack 2
- Herbalife protein bar (140 kcal, 10 g P) OR protein chips (135 kcal, 13 g P) OR 50 g carrots, 50 g peppers, 1 tbsp guacamole (30 g) (150 kcal, 3 g P)
- 1 tablet of Phyto Complete
🌙Dinner222 kcal · 24.3 g protein
- Herbalife Formula 1 shake (2 tablespoons) in 250 ml of water
- Protein Drink Mix PDM (2 tablespoons) in the smoothie
- 1 tablespoon of Herbalife Multifibre Drink in the smoothie
OR
- Chickpea salad with tuna and vegetables (100 g cooked chickpeas, 100 g tuna in water, 50 g cucumber, 50 g cherry tomatoes, 20 g red onion, 1 tsp olive oil, lemon juice, salt, pepper) (320 kcal, 32 g P)
07Day 7
🌅breakfast206 kcal · 24.1 g protein
- Herbalife Formula 1 shake (2 tablespoons = 26 g) in 300 ml of water
- Protein Drink Mix PDM (2 tablespoons = 28 g) in the smoothie
- 15 ml (3 capfuls) of Herbalife Aloe Vera drink concentrate in a large glass of water
- 1 small tablespoon of Herbalife instant herbal drink with plant extracts in a glass of water with a slice of lemon
🍎Snack 1
- Herbalife protein bar (140 kcal, 10 g P) OR protein chips (135 kcal, 13 g P), Formula 1 Express bar (207 kcal, 13 g P), H24 Achieve protein bar (210 kcal, 21 g P) OR 50 g tuna in water and 2 wholemeal biscuits (20 g) (140 kcal, 18 g P)
- 1 tablet of Phyto Complete
☀️lunch280 kcal · 35 g protein
- 1 tablet of Herbalife Formula 2 Vitamin & Mineral Complex
- Grilled Turkey breast with cauliflower purée (120 g turkey breast, 150 g cauliflower, 1 tsp olive oil, salt, pepper, thyme)
Method: Cook the cauliflower and mix it with a little olive oil. Cook the turkey breast on the grill or in a griddle pan.
🌿Snack 2
- Herbalife H24 Achieve protein bar (210 kcal, 21 g P) OR 10 almonds and 5 walnuts (180 kcal, 5 g P)
- 1 tablet of Phyto Complete
🌙Dinner222 kcal · 24.3 g protein
- Herbalife Formula 1 shake (2 tablespoons) in 250 ml of water
- Protein Drink Mix PDM (2 tablespoons) in the smoothie
- 1 tablespoon of Herbalife Multifibre Drink in the smoothie
OR
- Red lentil stew with vegetables (100 g red lentils, 50 g carrots, 50 g onion, 1 tsp olive oil, 1 crushed tomato, salt, pepper, sweet paprika) (320 kcal, 25 g)
Method: Sweat the onion and carrot in oil, add the lentils and passata. Cook until soft and season to taste.
Shopping & kitchen
Tips and shopping list
We've picked out a few tips from nutrition experts.
- 01
Buy fruit and vegetables at the market or supermarket for no more than 2–3 days at a time. That way you waste no food and you save money too.
- 02
For eggs, it's best to buy from farmers or take them from grandparents who still keep hens. Failing that, organic eggs are the next option, followed by category 1, 2 and 3.
- 03
You'll find Wasa or Finn Crisp crackers in several supermarkets and various other places.
- 04
Oil seeds (almonds, cashews, Brazil nuts, walnuts and so on) can be bought locally, where they're cheaper than in supermarkets. Don't buy more than 500 grams.
- 05
Berries can be bought at the supermarket — fresh or frozen, they have the same calorie value. The fresh ones taste better.
- 06
Seafood and fish can be bought in supermarkets, but not chilled. Preferably white fish from our own farming.
- 07
Recommended Greek yoghurts: at most 10% fat and at least 3.5% fat.
- 08
Peanut butter must not be fried and should contain at least 90% peanuts. Look up the labels online before you go shopping.
- 09
Shopping online is more efficient and more economical in many ways: less time, fewer temptations and lower costs.
- 10
Don't buy half-prepared meals. Home cooking is one of the most effective ways to spend less on shopping. Home-made food is healthier, because it contains no preservatives.
- 11
Read the label of every product you want to buy. The packaging and the name can hide ingredients you shouldn't be eating.
- 12
Avoid going shopping on an empty stomach — in that state you'll impulsively buy a lot of food that you end up throwing away.
For the best results
General rules
- The Formula 1 shake can also be used without PDM (2 tablespoons of Formula 1 + 250 ml of skimmed milk, 1.5%, or soy milk)
- If you want extra protein, you can add 1–4 scoops (6–24 g) of Herbalife Formula 3, with one scoop containing 5 g of protein
- I recommend replacing white salt (ordinary salt) at every meal with pink Himalayan salt!
- We drink no water during meals!
- Very important! Water! I want you to drink at least 2.5–3 litres of water a day! We really do have to reach at least that amount to get results! 2.5–3 litres of water a day is ideal; otherwise we won't get the results we should!
- Drink no carbonated soft drinks (Coke, Fanta, Nestea and so on)
- Drink no alcohol.
- Do not eat products based on refined flour (white flour).
- Don't eat pre-cooked food, and avoid processed food as far as you can.
- As far as possible, avoid adding sugar to coffee or infusions; use liquid stevia.
- Eat slowly.
- Try to do at least 3 training sessions a week.
- At the end of the day, make time for a sleep and relaxation routine! We all deserve that.
Frequently asked questions
FAQ – the Herbalife meal plan
What is the Herbalife meal plan?
The Herbalife meal plan is a 7-day diet programme based on the principle of steady blood sugar. It combines Herbalife Formula 1 shakes as meal replacements with healthy meals and snacks — without going hungry.
How many meals a day does the Herbalife meal plan have?
The Herbalife meal plan has 3 main meals and 2 snacks a day: breakfast (Formula 1 shake), snack 1, lunch, snack 2 and dinner (Formula 1 shake or a light meal). Five meals in total, for steady blood sugar.
Why does blood sugar matter so much in the Herbalife meal plan?
Blood sugar spikes lead the body to store excess sugar as fat. The Herbalife meal plan keeps blood sugar steady through meals rich in protein and fibre — so the body burns fat instead of storing it.
Where can I buy Herbalife products in Switzerland?
Every product in the Herbalife meal plan — Formula 1 shake, PDM, Aloe Vera concentrate, protein bars, Phyto Complete and more — is available at www.MyHerbal.ch. Fast delivery throughout Switzerland.
How much water should I drink on the Herbalife meal plan?
At least 2.5–3 litres of water a day. Drink water between meals — not while eating. No alcohol, no sweetened drinks (Coke, Fanta, Nestea and so on).🍽️
Now you know how to reach your ideal weight.
The weight at which your trousers fit like they did at the start and you don't hesitate to dress in nicer outfits.
It's time to act, with Herbalife.
Remember that you'll find all the products named above on my website.
Finally, I'd like to say that I wish with all my heart that, above beauty or whatever other reason convinced you to change your programme, stands the fact that I want you to realise that what matters more is our health — keeping ourselves well, both physically and mentally.
I hope that with the help of this guide you will now reach your goal and your objectives!
Alin GhiorghiuIndependent Herbalife Member