Getting Started

Gear Up for Day 1: Meal Planning and Shopping

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HMR Team
October 16, 2023

Your best results will come from sticking to your diet plan 100% (we call this staying In the Box), right from day one. Your daily plan is a minimum of 3 HMR Shakes, 2 HMR Entrees, and 5 one-cup servings of fruits and vegetables. Remember, that’s just the minimum, you can have more of any of those foods on the plan that you need to stay full and satisfied (we call this More is Better). But what exactly does that look like for you?

Your HMR Starter Kit includes 2 weeks of food, made up of a variety of HMR Shakes and Entrees—just add fruits and vegetables, plus any diet-approved condiment and flavoring add-ins for your Entrees and Shakes, and you’re on your way to weight loss! Check out these additional pro tips for getting started, including sample meal plans for the day.

Here’s how you might plan a day of meals and snacks, depending on your personal preferences:

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Breakfast Might Look Like...

  • A Vanilla Shake blended with a banana and a cup of frozen mixed berries (1 Shake + 2 Fruits)
  • A Chocolate Shake with a cup of coffee and a sprinkle of cinnamon (optional), made hot or cold, in the blender (1 Shake)
  • An HMR Entree, like Sausage and Potato in Gravy, with sauteed onions and peppers (1 Entree + 1 Vegetable)

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Snack Ideas...

  • A cup of fruit
  • A cup of cut-up vegetables
  • An HMR bar (not included in Starter Kit, but consider adding to your next order!)
  • A Shake with or without added fruit, or with another no/low-cal flavoring add-in

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Lunches and Dinners...

  • An Entree with 1, 2, or more cups of veggies
  • 2 Entrees mixed together, with or without added vegetables mixed in. Look on the back of the box for ideas!
  • A Shake with or without fruit
  • A double Shake (with or without fruit, or with another no/low-cal flavoring add-in)

You get the picture! You can have whatever works for you, as long as it’s on the plan, you meet your daily minimums, and you’re eating enough – using "More is Better" whenever needed – to stay ahead of hunger.


Before you head to the store:

  • Make a list of your favorite fruits and vegetables, so you can stock up on plenty of options for your first week (fresh, frozen and canned are all good – just stay away from added sugar or sauces).

  • Review the diet-approved condiments for your entrees and flavorings for your shakes and add the ones you want to stock up on to your list. Adding variety to your meals can make sticking to the diet much easier.

  • Put your blender on the counter, and make sure you have a thermos and a large, portable drinking cup with a lid and straw, so you can always have your HMR foods with you, wherever you are. If you don’t have these things, consider adding them to your shopping list.

  • Remove any tempting foods from your home or place them out of sight/out of reach. Store your HMR foods and condiments in a convenient spot for easy access.

Shopping and Prepping Tips and Tricks:

  • Buy extra bananas, allow to ripen, then peel, slice into wheels, and store in a freezer bag so you always have perfectly ripe bananas on hand to make your shakes thicker and creamier! 

  • Fat-free sour cream makes a great topping over a baked potato or HMR Chicken Enchiladas, Turkey Chili, Fiesta Chicken, etc.

  • A ½ cup of canned beans counts as 1 vegetable serving. They’re convenient and packed with protein and fiber so they help keep you full. Try them on a salad or with an HMR Entrée, like Whole Grain Medley with Chicken, Fiesta Chicken, etc.

  • Keep your freezer stocked with frozen veggies and fruit so you always have something nutritious to add to your entrees and shakes to make more filling and satisfying meals.

  • Add greens (like frozen spinach or kale) to your shakes for veggie servings and lots of vitamins and minerals. Insider secret: you won’t even taste them!
  • Seasonings are a great way to change up the flavor of your Entrees to keep things interesting. Stock up on your favorites!

Bonus content: Check out these short videos for more pro tips for making your HMR Shakes and adding variety to your HMR Entrees!

Download our Shopping Checklist for ideas to add variety to your HMR diet!