Sample Meal Plan for the Healthy Solutions Diet
The HMR Program uses meal replacements to provide calorie- and portion-controlled meals and snacks to help you lose weight while you’re in the diet phase of the program. This structured eating approach is a big reason why so many people find weight-loss success with HMR – it reduces food decisions. 

And because HMR foods and fruits and vegetables are so low in calories, you’re “allowed” to eat as much as you need to stay full. We call this “More is Better.” It’s an important program concept because it helps you eat whenever you need to so you can stay “In the Box” (another critical program concept that means sticking to the diet 100% and not going off the diet – even a little bit). 

Staying “In the Box” and using “More is Better” is how you’ll get fast, consistent weight loss. To help you see these concepts in action, we’ve put together a standard meal plan (3 Shakes + 2 Entrees + 5 Fruits & Vegetables) and a version with some “More is Better" built in (4 Shakes + 2 Entrees + 7.5 Fruits & Vegetables).

Meal Planning is Key
Even with fewer food decisions, you’ll still need to put some thought into what you’re going to eat, and that’s where meal planning comes in. Gear up for Day 1 with our Meal Planning and Shopping Checklist, which includes all the foods, condiments and flavorings that are in the sample meal plan below.

Plan to Eat Every 2-3 Hours
Once you’ve picked a day to begin the diet, take some time to plan what and when you want to eat during the first few days. You may want to plan on eating every 2-3 hours throughout your day. We recommend a format like Breakfast – Snack – Lunch – Snack – Dinner – Snack, as a way to map out your day…and stay full!

A Sample Meal Plan with More Is Better
The Healthy Solutions diet plan below includes your minimum daily requirements of 3 HMR Shakes, 2 HMR Entrees, and 5 full-cup servings of fruits and vegetables. We've also included a version of the plan with a few extra foods added in, so you can see what “More is Better” could look like in a typical day. Especially as you’re getting started on the diet, don’t be shy about eating more if you need it! Your #1 goal is to stay In the Box by sticking to the plan 100%, and using the More is Better approach can really help you do that so you can stay on track!