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This guide provides information about how to follow a meal replacement plan to help you lose weight.
What are meal replacements?
They are portioned controlled products (shakes, bars, smoothies, soups) that are fortified with vitamins and minerals and replace one or two meals in the day allowing one low calorie balanced meal using normal food. The plan normally provides 1200-1600kcals/day. Ask your Dietitian for advice on different meal replacements available.
How effective are they?
Research has shown that people who follow a meal replacement plan can lose around 5-10 percent of their weight at six months, which is similar weight loss results as people following a healthy balanced diet.
What does a typical day look like on the plan?
Breakfast: Replace with a meal replacement product - a shake, bar, smoothie, soup
Snack: From snack list
Lunch: Replace with a meal replacement product - a shake, bar, soup, smoothie, soup
Snack : From snack list
Evening Meal: A balanced meal
Snacks: From snack list
Drinks: 2 litres of low calorie drinks such as water, tea, diet drinks.
What are some of the advantages of following this plan?
Some people who have used meal replacements have found them quick and convenient, helped them understand the calorie value of food and given them a break from food so they can work on some of their reasons for overeating.
They have also felt reassured the products provided them with all the nutrition they needed when combined with a balanced evening meal.
What are some of the difficulties with following the plan?
Some people who have used meal replacements report that the plan is boring and they have felt hungry whilst on the plan. They felt that you needed a lot of self discipline and they found it especially difficult at the weekend and holidays and when eating with friends.
How long do I stick to the plan for?
Normally people would follow the plan for three months and then gradually replace normal food into their diet. Some people remain on one meal replacement a day to help maintain the weight loss they have achieved.
Who is not suitable to start Meal Replacements?
Meal Replacements are not suitable for children, adolescents, pregnant women and women who are breastfeeding. Please check with your Doctor or Dietitian before starting the plan.
Top tips to help you stick to your plan
Below are some ideas that people who have followed a meal replacement plan have found useful to help them stay on track:
- Keep a list of reasons for losing weight up on the fridge, cupboard or in your purse or wallet. Having these at hand will help you during those times when you might be tempted to come off plan
- If you are experiencing a craving to eat something try to do something else to distract yourself e.g. doing the dishes, going for a walk, moving to a different room, going on the computer
- Remove any foods that you know will make it hard for you to stick to the plan. Make food such as biscuits, crisps, sweets less visible. Either don’t buy them or place them in a cupboard
- Place stickers inside cupboard doors and the fridge to remind you to ‘stop’ and ‘think’
- Really enjoy your evening meal —sit down at the table and make an event of it and eat slowly. Try to avoid eating your meal in front of the television or computer
- Make sure you drink plenty during the day. Thirst can often be mistaken for hunger
- Try a range of meal replacements with different flavours to help prevent you becoming bored with the plan
- Reward yourself whilst on the plan. You are working hard and deserve a reward . Think about what you would like to do. Maybe a day out at the end of the month or for a more regular treat a favourite magazine or book or just sometime out’ such as a bath or walk.
Remember to get support whilst you are on the plan. Attend the regular weigh ins and remember the Dietitian is always at the end of the phone. Sign up for the free support offered by certain companies.
When you are ready to introduce food back into your day, see below for some ideas. People often find it useful to aim to introduce a new meal every two weeks.
Breakfast Ideas:
Weetabix:
2 Weetabix with 125 ml of semi-skimmed milk
4 strawberries and 2 tablespoons of blueberries
Total: 255 kcal
Porridge:
1 sachet of porridge oats with 180 ml of semi-skimmed milk
1 small banana
Total: 250 kcal
Poached egg on toast:
2 slices of wholemeal bread
1 teaspoon of low fat margarine
1 poached egg
Total: 255 kcal
Omelette:
2 eggs
Mixed vegetables (mushroom, pepper, onions)
1 slice of wholemeal bread
Total: 260 kcal
Yoghurt:
100g Fat free greek yoghurt
20g Nuts
Bran Flakes:
40g of Bran flakes with 150ml of semi skimmed milk
1 ½ tablespoons of raisins/sultanas
Total: 250 kcal
Bacon Muffin:
Wholemeal muffin
2 rashers of grilled bacon – grilled with fat removed
1 tablespoon of brown sauce/ketchup
Total: 265 kcal
English Breakfast:
1 slice of wholemeal bread
1 poached egg
1 low fat sausage – slice in half and grill
1 large grilled mushroom
½ tin of tinned tomatoes
Total: 280 kcal
Pilchards on toast:
100g of pilchards
2 small slices of wholemeal bread
Total: 280 kcal
Lunch and Evening Meal ideas
Ham/turkey salad sandwich:
2 slices of wholemeal bread or 1 wholemeal pitta
3 slices of wafer thin ham/turkey
1 cup of iceberg lettuce, sliced cucumber
2 satsumas or 2 plums
Total: 255 kcal
Beans/sardines on toast:
2 slices of wholemeal bread
100g of baked beans or ½ tin of sardines in tomato sauce
1 grilled medium sized tomato
Total: 260 kcal
Cottage Cheese jacket potato:
100g Small jacket potato
75g/3oz Low fat/light cottage cheese
1 low fat yoghurt
Total: 265 kcal
Soup:
1 tin of low fat or homemade soup
1 slice of granary bread or 2 crispbread
1 slice of pineapple
Total: 245-255kcal
Homemade Pizza:
¼ homemade pizza with side salad
Total: 250 kcal
Crispbread:
3 multigrain crispbread
2 tablespoons of reduced fat hummus
½ red pepper, 1 cup of mixed lettuce
1 satsuma
Total: 255 kcal
Chicken or Salmon:
Small chicken breast or salmon fillet
½ jacket potato or 3 new potatoes
Side salad or 3 heaped tablespoons of cooked vegetables
Total: 260 kcal
Ready Meal:
250kcal Ready Meal
Side salad or 3 heaped tablespoons of cooked vegetables
Total: 290 kcal
Chicken Fajita:
1 Tortilla
½ chicken breast
3 heaped tablespoons of vegetables
Snacks
Choose from the snacks below for your 2-3 snacks during the day:
|
Snack |
Amount |
|
Fresh fruit
|
Medium sized e.g. apple, pear, |
|
Dried fruit |
2 tablespoons |
|
Canned fruit (in natural juices) |
6 tablespoons |
|
Low fat yoghurt |
Small pot (125g/5oz) |
|
Sugar free jelly |
5 tablespoons |
|
Rice cake with low fat cheese spread |
1 triangle |
|
Carrot/celery/pepper sticks with low fat hummus |
2 tablespoons of low fat hummus |
|
Malt loaf |
1 small slice |
|
Plain biscuit (e.g. morning |
2 small |
|
Oat cakes |
2 small |
|
Nuts |
6-8 (unsalted) |
|
Lean ham, chicken or turkey |
2 thin slices |
|
Hot chocolate drink (low calorie) |
e.g. Options, Highlights |
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Telephone: 0151 471 2377
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Email: palsandcomplaints@merseycare.nhs.uk
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Approval date: 23 July 2026
Review date: 22 July 2027
Version number: 1