How the Phase 1 Plan Works
Phase 1 is our most structured plan, designed for simplicity, ease, and fast, healthy weight loss. You will get a delivery every two weeks with enough food to have at least 3 Shakes and 2 Entrees per day—just add fruits & vegetables to round out your meals.
3 HMR Shakes, 2 HMR Entrees, and 5 cups of fruits and vegetables. Still hungry? It's ok to eat more!
You don't have to be an athlete—walking is the #1 activity of our members. Start small and build from there.
Track your progress in just a minute a day right in the HMR app. No full food records required!
Optional free group coaching keeps you accountable and on track with your weight and health goals.
Structured for fast, healthy weight loss
A sample day on the Phase 1 plan
Your day-to-day could look different from the sample day below, depending on what works best for you. The main goal is to eat the daily meal plan minimums to ensure complete nutrition, stay ahead of hunger, and on track with your weight loss.
Breakfast & Snack
You could start the day with an HMR Vanilla Shake blended with a cup of fruit for a delicious, protein-packed breakfast smoothie. Later, have a banana for a mid-morning snack.
Morning summary
1 Shake, 2 servings of fruit
A short morning walk: 10 mins out, 10 mins back
Take a minute to update your app
Lunch & Snack
An HMR Entree, like Barbecue Chicken, with 2 cups of vegetables makes a great lunch. Later on, an HMR Shake, either on its own or made with a low-cal add-in, like a teaspoon of instant coffee, is the perfect pick-me-up.
Afternoon summary
1 Entree, 1 Shake, 2 vegetable servings
Another short walk for a mental refresh: 10 mins out, 10 back
Take a minute to update your app
Dinner & Dessert
An HMR Entree, like Vegetable Beef Stew, over a baked sweet potato makes a cozy, delicious dinner. Then, an HMR Chocolate Shake, made either hot or cold, is a sweet treat for dessert.
Evening summary
1 Entree, 1 Shake, 2 vegetable servings
A 10-20 minute walk, before or after dinner, rounds out the day.
Take a minute to update your app
How it all adds up
3 Shakes, 2 Entrees, and 6 fruit/vegetable servings—eating more is ok and can help you stay on track.
Those 3 short walks added up to about 3 miles and an hour of exercise for the day—that's impressive!
Tracking is a key behavior for building healthy habits and can help you stay motivated.
Once a week, log into your group support session on Zoom for inspiration & accountability!
Start your HMR journey
Order your Starter Kit today and get 20% off your first two orders of food!
Reviews for the food
"I needed structure and that’s what sold me on HMR. The meals are so filling—I was never hungry, compared to other diets I had tried that were way too strict and left me hungry all the time."
Lost 57 lbs.* with HMR at Home, self-directed
“It doesn’t take a lot of thinking or planning, and the support you get from the coaches and weekly group sessions is amazing.”
Lost 82 lbs.* with HMR's clinic-based program
"The meals come prepared and you have a plan of what you should be eating each day. You’re never hungry.”
Lost 100 lbs.* with HMR at Home with group coaching
"All your meals are catered for you in a single box—simply microwave or blend, and eat. And since you're eating often, you never feel hungry."
Lost 79 lbs.* with HMR at Home with group coaching
"As a working mom, the ease of the program made it very sustainable. I never had to worry about what’s for dinner, because I always had a quick and easy meal option with the entrees and vegetables. I was never hungry.”
Lost 55 lbs.* with HMR at Home with group coaching
"I just stuck to the daily plan, which was so easy!"
Lost 50 lbs.* with HMR at Home with group coaching
"This is one heck of a program! The only thing I regret is that I didn't find it sooner."
Lost 100 lbs.* with HMR's clinic-based program
HMR Shakes can be whipped up in a blender (or shaker bottle) with just ice and water, and HMR Entrees (pre-cooked, sealed fresh, and shelf stable) can be heated in a microwave—both in just a minute. Just add fruits and vegetables to round our your meal.
There's also hundreds of simple recipes so you never have to be bored or feel deprived.
It really depends on your goal and your weight-loss momentum.
To start, we recommend committing to the full structure of the Phase 1 plan for at least 4 weeks (eating just HMR foods plus fruits and vegetables).
Whenever the time comes that you are losing steam or just need more flexibility, you can move to Phase 2 where you use some HMR foods along with other food of your choosing.
Absolutely!
If you're feeling like Phase 1 is a little too structured for you, Phase 2 is the perfect way to add some structure into your meal planning, while still allowing you to enjoy other foods of your choosing.
You will definitely get the most out of Phase 2 by taking advantage of the free Phase 2 coaching sessions that are included with your subscription. The coaching groups focus on strategies for navigating the challenges of long-term weight management.
While some people use Phase 2 plan for a few months, there are many people who maintain their Phase 2 membership for much longer—using some HMR food and the free coaching sessions as tools to stay accountable to their weight and health goals.
No. However, people lose almost twice as much weight in our coaching groups, vs. on their own*, which is why we include it for free!
If coaching isn't for you, we'll still support you with lots of online resources, through email, and in our private Facebook group with thousands of members and HMR coaches.
We stand behind our food and program and are proud of our high customer satisfaction rating. So if you're not completely satisfied with HMR, we will gladly offer you a full refund (shipping costs are nonrefundable).
Our subscription plans have no cancellation fees (or shipping costs), so you can stop your orders at any time—no questions asked!
First of all, our subscription plans have no cancellation fees (or shipping costs), so you can cancel at any time—no questions asked. Plus you get a nice discount on your first order, and 5% off all subsequent orders, so it's a pretty good deal.
But you can also purchase HMR foods "a la carte". You will get free shipping on orders over $100.
