Getting Started

Your HMR Diet Plan: An Easy-to-Follow Formula

Estimated Time
HMR Team
August 11, 2023
HMR's simple plan of 3 shakes + 2 entrees + 5 servings of fruits and vegetables every day = quick, effective weight loss. Better yet, you can lose weight without ever having to feel hungry or deprived!

If weight loss is your goal, it can be stressful trying to choose, and then prepare all the “right” foods and snacks to eat day after day. Let us take the guesswork out of losing weight with a simple, structured plan that’s easy to follow. 

Each day, eat at least 3 HMR Shakes, 2 HMR Entrees, and 5 full cup servings of fruits and vegetables (any fruit or vegetable is ok - there are no restrictions!). This daily structure of what and how much to eat helps to remove uncertainty, and makes it easier to stick to the diet (just remember 3+2+5).

Here are your daily meal plan minimums. You can always eat more of these foods if you're still hungry or just need to eat. Follow this plan each day – this is how you'll lose the most weight.

3 Shakes
Rich in protein and low in calories, HMR Shakes are available in chocolate and vanilla, which you can drink as is or use as the base for a variety of other flavorful and filling recipes. Enjoy for breakfast, a snack, and dessert, and you’ll feel full while saving calories.

A few popular ways to enjoy your Shakes:

  • Blend with frozen or fresh fruit to make a smoothie.
  • Use low-calorie flavorings, beverages, and other add-ins to make a variety of recipes.
  • Change up the prep method, try them hot or cold, and use a thermos to take them on the go.
Note: HMR's Multigrain Hot Cereal* and 70 Plus Shake and Pudding Mix all count toward your daily minimum of 3 shakes per day, which offers more variety for meals and snacks. 
*Contains lactose

2 Entrees
Start lunch and dinner with our quick and easy-to-prepare HMR Entrees. Enjoy meals like Penne Pasta with Meatballs, Rotini Chicken Alfredo, Beef Stroganoff, Lasagna with Meat Sauce, Chicken Pasta Parmesan, Turkey Chili and more – and all are designed to be mixed with your favorite vegetables. These portion-controlled meals are cooked and then sealed fresh, requiring no refrigeration, which makes them convenient for work, home, travel, and easy storage.

Some ways to enjoy your Entrees:

  • Add low-calorie condiments and spices to change up the flavor of your meal.
  • Enjoy your entree hot or room temperature, over a salad - it doesn't need to be heated.
  • Combine two of the same or different entrees together for added volume or variety.

5 Fruits and Vegetables
Fruits and vegetables are an important part of weight management and overall health, so we'll share lots of tips for eating more fruits and vegetables. On the HMR Healthy Solutions plan, you’re encouraged to eat at least five, one-cup servings each day. You can choose fresh, frozen, or canned – just make sure to avoid added sugars, fats, or sauces which can add a lot of extra calories. You'll definitely want to add lots of fruits and veggies to your HMR Shakes and Entrees – this will help you stay full, satisfied, and on track with your weight loss.

See a Day on the Plan >


Take our diet and lifestyle assessment for your personalized plan to get in action with HMR