Meal replacement shakes can be an easy way to eat a meal without the hassle of having to cook or plan ahead. According to the Mayo Clinic, meal replacement shakes offer less than 400 calories and are nutritionally complete. Meal replacement shakes can also be a great way to lose weight without the effort of developing a detailed diet plan.
Step 1
Set your weight loss goal. Every lb. lost requires a loss of 3500 calories; determine how much weight you want to lose and the time frame you would like to lose it in. Set your daily caloric needs based on this plan.
Step 2
Pick a meal replacement shake that will provide you with 200 to 400 calories. Read the label to determine the amount of protein, carbohydrates, fat and sugar you will also be getting in each shake. Be sure to pick a meal replacement shake that matches your dietary needs.
Step 3
Consume the meal replacement shake for breakfast and lunch. If you feel hungry in between these two meals, eat a light snack that does not contain more than 100 calories. Try to eat fruit, nuts or vegetables to avoid adding excess fat and calories.
Step 4
Eat a healthy meal for dinner. By eating an actual meal at dinner time, you allow your body to receive any nutrients your meal replacement shake may be lacking. Fill your plate with a lean protein (chicken, fish, turkey), vegetables and only a small amount of side dishes that may contain a lot of starch and carbohydrates (stuffing, corn and mashed potatoes).
Step 5
Check your weight only once a week to make sure that you are on track to meet your goals. According to Optimal Body Weight, losing 1 lb. per week is a healthy rate of weight loss. If you are not losing any weight, reconsider your snack and dinner food items.
Tips and Warnings
- Participate in physical activity for 30 to 45 minutes each day to boost your weight loss efforts.
- Talk with your doctor before beginning a weight loss program.
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