Getting Started
What It Means to Be “In the Box” on the HMR Diet
Consider this your definitive guide to what it means to be “in the box,” because it’s an absolute game-changer when it comes to losing weight consistently, staying motivated to stick to a diet, and getting to your goal faster.
What it means to be “in the box”
Being “in the box” simply means eating only foods that are on your plan—and nothing outside of that. Get into the mindset that, for right now while you’re on this diet, you’re only eating foods—including condiments, flavorings and beverages—that are allowed on your plan. This will help you avoid stressful food decisions, which really helps to keep things simple as you’re losing weight.
What you can eat “in the box”
1. ALL HMR Foods (even bars!)
While your plan is to eat at least 3 Shakes, 2 Entrees, and 5 full-cup servings of fruits and vegetables each day, you can eat more if you’re still hungry or just need to eat. Your first goal is to at least meet these minimums each day.
There are other HMR foods that count as a “shake” towards your “3 Shakes a day” minimum and can help provide variety:
-
HMR Multigrain Hot Cereal
-
HMR 70 Plus Shake & Pudding Mix (this lactose-free shake mix can be made into a rich and creamy pudding, which gives you a nice option for a dessert or snack).
2. ALL fruits and vegetables (fresh, frozen, or canned)
Be sure there are no added oils or syrup, which can add a lot of extra calories. Learn more about how to count fruit and veggie servings.
3. Low- or no-calorie beverages, condiments, and add-ins
Low-calorie beverages: Look for 10 calories per 8 oz. or less.
Low-calorie condiments and shake add-ins: Look for 15 calories per Tbsp. or less, and limit servings to 1-2 Tbsp. per meal or snack.
Exceptions:
-
While PB2 Powder has 22.5 calories per level Tbsp., it’s an approved add-in (just stick to 1 Tbsp.) and makes a delicious and rich add-in to shakes (or even some entree recipes).
-
Sugar-free, fat-free instant pudding powders (like Jell-O brand) are slightly more than 15 calories per Tbsp., but again, add a richness and can change the flavor of your shakes, which can really help you stay on track by giving you lots of variety.
What about coffee and tea?
You can still enjoy your morning cup—but perhaps with some slight modifications to what you add to it. Here is what is “in the box” when it comes to coffee (and tea) add-ins—Note: if you drink a lot of coffee or tea in a day using add-ins, the calories can add up quickly:
-
Brewed and instant coffee
-
Nondairy creamer (2 Tbsp. max)
-
Skim milk (3 Tbsp. max)
-
1% milk (2 Tbsp. max)
-
Dairy-free milks, e.g., Almond, Coconut (2 Tbsp. max)
-
Unsweetened cocoa
-
Non-caloric sweeteners
-
Non-caloric syrups
-
Spices, e.g., cinnamon
In general, a good rule of thumb: When considering your “in the box” food choices, ask yourself: does this support my weight-loss goal? If it’s going to keep you on track, and it’s in the box, then go for it! If it’s something that you could easily abuse or overeat, then maybe it’s not the best tool for you, and you need to avoid that thing, even if it is technically, “in the box.” Over time, you’ll find what works (and what doesn’t) for you!
For a full list of all the foods you can have in Phase 1, download our grocery list!
Common in the box add-ins for HMR Entrees and/or savory meals and snacks (general guideline is 15 cals per Tbsp. or less):
-
All HMR foods
-
All fruits and vegetables, including spiralized veggies (Note: limit beans, lentils, and chickpeas to ½ cup per serving; use ¼ of an avocado as a condiment rather than a veggie serving)
-
Broth, fat-free, low-sodium
-
Butter spray or sprinkles (1 Tbsp. mx)
-
Fat-free sour cream (1 Tbsp. max) or fat-free Greek yogurt (1 Tbsp. max)
-
Fat-free mayo (1 Tbsp. max)
-
Fat-free salad dressing (1 Tbsp. max)
-
Horseradish (no oil or mayo)
-
Hot sauce
-
Ketchup (1 Tbsp. max)
-
Mustard (1 Tbsp. max)
-
Nonstick cooking spray
-
Fresh or dried herbs and spices (salt in moderation)
-
Soy sauce (low sodium, 1 tsp. max)
-
Salt-free seasonings (e.g., Mrs. Dash)
-
Vinegar (1 Tbsp. max)
-
Worcestershire sauce (1 Tbsp. max)
-
Olives (recommended to be used as a condiment due to high fat and sodium content)
-
Salsa (no added sugars or oils)
-
Dill pickles
-
Sauerkraut
-
Kimchi (recommended as a condiment due to sodium content)
-
Sweet pickles with added sugar
-
Pickled beets with added sugar
-
Fruit/vegetable juice
-
Frozen or canned fruits and vegetables in butter, oil, or syrup
-
Coconut or coconut flakes
-
Grains (rice, pasta, bread, popcorn, crackers, chips, etc.)
-
Pastas (including those made from lentils or chickpeas)
-
Shirataki noodles
-
Nuts
-
Eggs
-
Veggie burgers
-
Dried fruit/dried veggies
-
Veggie chips
-
Hummus
-
Parmesan cheese
-
Alcohol (beer, wine, spirits)
-
Oils*
-
Popcorn (considered a grain and not a vegetable)
-
Tofu
*To cook veggies—try steaming, air-frying, or roasting with cooking spray
Common in the box add-ins for HMR Shakes and/or sweet meals and snacks (general guideline is 15 cals per Tbsp. or less):
-
All HMR foods
-
All fruits and vegetables
-
Unsweetened applesauce
-
Diet sodas & seltzers
-
Extracts
-
Flavored waters (<10 calories/serving)
-
Brewed and instant coffee
-
Unsweetened cocoa
-
Non-caloric sweeteners
-
Non-caloric syrups
-
Lemon/lime juice
-
Ovaltine (1 Tbsp. max)
-
PB2 powdered peanut butter (1 Tbsp. max)
-
Fresh or dried herbs and spices
-
Sugar-free drink mix (e.g., Crystal Light)
-
Sugar-free gelatin or pudding powder (e.g., Jell-O brand, 1 Tbsp. max)
-
Sugar-free maple syrup (2 Tbsp. max)
For coffee and tea only:
-
Nondairy creamer (2 Tbsp. max)
-
Skim milk (3 Tbsp. max)
-
1% milk (2 Tbsp. max)
-
Dairy-free milks, e.g., Almond, Coconut (2 Tbsp. max)
-
Fruit/vegetable juice
-
Sweetened applesauce
-
Alcohol (beer, wine, spirits)
Like
Featured Articles
How to Make Your HMR Entrees in a Variety of Ways
|
Member
31 Quick and Easy Meals and Snacks for Weight Management
|
Member
8 Habits for Weight Loss and a Healthier Lifestyle