HMR Diet at Home

The HMR Diet is a popular 30+ year-old weight loss and weight management program that is designed to teach dieters how to reduce their calories and maintain this new way of eating for the long term.

HMR Diet Program at Home

Dieters doing the HMR Program as directed typically lose 1-2 pounds a week.

It was originally developed by Lawrence Stifler, a behavioral psychologist for use in medical institutions as well as the HMR Clinics which he established.

Although there are over 200 medical facilities around the country that offer the HMR Clinic Program, all dieters can now benefit from the success HMR offers by now participating in the program from the comfort of their own homes.

The HMR Program at Home in a Nutshell

The 3 basic tenets of HMR are to provide a simple plan that’s easy to follow, group coaching and support over the phone, and long-term weight management strategies that can be used for the rest of one’s life.

The HMR Diet itself consists of two phases with the initial phase being designed to produce rapid results while the second phase is designed to promote long-term success and healthier lifestyle choices.

Phase 1

The crux of HMR phase one involves using HMR’s line of meal replacement products. Research has shown that meal replacement products are an effective method for reducing calorie consumption and thus encouraging weight loss.

Phase one requires that dieters only consume these products along with their own fruits and vegetables.

Here’s how it works.

  • HMR Participants will receive all of their packaged meals and snacks directly to their place of residence.
  • Each day dieters will consume 3 or more HMR Shakes, 2 or more HMR Meals, and 5 or more servings of fresh fruits and vegetables.*
  • All HMR food is heat to eat or mix and serve.
  • Participants are free to eat as many of the shakes, meals, vegetables as they need to in order to feel satisfied and full.
  • Eating out is prohibited during this phase.
  • Drinking alcohol and other calorific drinks are also prohibited.
  • Participants should strive to burn at least 2000 calorie each week through exercise.
  • Weekly phone check-ins with HMR professionals are required.
  • Dieters continue phase one until their goal weight is reached.

*HMR says that up to 10 shakes can be consumed per day and still allow for weight loss.

Phase 2

Once participants reach their goal weight, they will transition to phase 2 which is designed to help them add regular food back into their diets but in a way that promotes weight management.

Here’s how phase 2 works.

  • Dieters begin reducing the number of HMR meals and snacks they use each day.
  • Participants will still consume 14 packaged products each week.
  • At least 5 servings of fresh fruits and vegetables will still be consumed each day.
  • For the additional meals, dieters will be taught how to use lean proteins and whole grains in low-calorie meals.
  • Participants will be taught how to cook in a healthier, low-calorie way.
  • Dieters can eat out and will be taught how to make wise choices when doing so.
  • Dieters will still check in weekly with their HMR professional.
  • Phase 2 lasts 4-8 weeks.

HMR Foods

The HMR at Home Program ranges between 1200 and 1400 calories per day and uses the following foods, most of which are provided by HMR.


shake choices HMR Diet

HMR offers four different formulations of meal replacement shakes in both chocolate and vanilla flavors. Dieters may also incorporate their own fresh fruit to make the shakes even more nutritious and flavorful. A lactose-free option is also available.


entree choices HMR

HMR currently offers 15 heat and serve entree options. Participants should add their own fresh vegetables to them to complete the meal and to satisfy their daily vegetable requirement.

Lasagna with Meat Sauce Beef Stroganoff with Noodles Turkey Chili with Beans
Chicken Pasta Parmesan Vegetable Stew with Beef Cheese & Basil Ravioli
BBQ Chicken with Rice & Beans Savory Chicken Mushroom Risotto
Steak Strips with Red Potatoes Pasta Fagioli Chicken Creole with Brown Rice
Bean and Beef Enchiladas Five-Bean Casserole Vegetarian Thai Curry

Snacks and Other Foods

HMR snack options

In addition to the shakes and entrees, HMR offers a hot breakfast cereal, a soup, and 4 snack bar options.

Fruits and Vegetables

Dieters following the HMR will have to purchase their own fresh fruits and vegetables in order to satisfy their at least 5 servings a day requirement.

Sample Meal Plan

The following meal plan is an example of what someone would expect to eat during phase 1 of the diet.


Vanilla HMR 800 Shake
1 Grapefruit

Morning Snack

Chocolate Peanut Butter Flavored Crunch Bar


Turkey Chili with beans

Side garden salad with low-calorie dressing

Afternoon Snack

Chocolate HMR 120 Shake


Chicken with BBQ Sauce
Rice & Beans
Steamed Brocolli

Costs and Expenses

HMR has several different options both for in-clinic and in-home.

The In-home option described above will cost $199.95 for the first 3 weeks and includes:

  1. 48 servings of HMR 120 Shake mix
  2. 42 assorted HMR Entrees
  3. 18 servings of HMR Multigrain Hot Cereal
  4. 1 packet of HMR 70 Plus Pudding/Shake mix to sample
  5. HMR Recipe Book
  6. Support Guides
  7. HMR Mobile App
  8. Weekly group coaching by phone

After the initial 3-week shipment, participants will be sent food every 2 weeks for $180.00.

Dieters are also responsible for buying their own fresh fruits and vegetables.


Exercise is a requirement for those on the HMR Diet, but those just starting the program aren’t expected to hit the 2000 calorie a week mark, but instead, are only asked to begin working towards that goal.

Eventually, all participants should be burning at least 2000 calories through exercise each week. Exercises like walking, jogging, group fitness classes, and strength training are recommended.

Weight Loss Results

Participants choosing the at home option can expect an average weight loss of 23 pounds during the first 12 weeks and 28 pounds at the end of 26 weeks.

This is based on the average weight loss of participants who participated in an HMR sponsored study of their plan’s effectiveness.

The in clinic results are better with an average weight loss of 47 pounds at 12 weeks, but the in clinic program is significantly more expensive.

HMR Awards and Achievements

  • Ranked as the Number One Diet by US News and World Report.
  • Over 90 scientific studies have been conducted using HMR’s food and methods.
  • Used by prominent hospitals, clinics, and universities as an effective weight loss strategy for their patients.
  • Over 30 Years of experience helping people lose weight and achieve better health.


  • HMR takes the stress out of meal prep and portion control by doing all the work for the dieter.
  • This program offers participants weekly support which is a trait of effective programs.
  • Proven weight loss results backed up with scientific research.
  • Dieters do not have to feel hungry while on the HMR plan since unlimited fruit and vegetables can be consumed as well as HMR shake products.
  • Recommended by many physicians and health professionals.
  • The HMR diet also improves health outcomes.
  • HMR food is highly portable for use at the office.


  • HMR food is highly processed.
  • After the initial 3 weeks, HMR will coast over $100 per week after factoring in the delivered food, the delivery charge, and dieters purchasing their own fresh or frozen produce.
  • Participants may get bored with the large number shake products that have to be consumed each week.
  • Those participating in the clinic based programs have far better results than those doing the at home program.
  • Eating out is forbidden during phase 1.
  • Social functions including food and alcohol will be difficult to attend during phase 1.

Can This Diet Work?

The HMR Diet is basically a low-calorie diet that helps dieters by providing calorie controlled meals and other foods. These meal replacement diets are a proven method of weight loss as long as people stick to the diet’s guidelines.

Those that add in their own additional foods, or allow themselves cheat meals or cheat days, will likely not experience the advertised weight loss results.

The HMR diet can work but will still require dieters to be dedicated to the program and process laid out by the HMR System.  As with any diet, individual results will vary and dieters should consult their physician before beginning this or any diet plan.

 By Mizpah Matus B.Hlth.Sc(Hons)


  • Heymsfield, S. B., Van Mierlo, C. A. J., Van der Knaap, H. C. M., Heo, M., & Frier, H. I. (2003). Weight management using a meal replacement strategy: meta and pooling analysis from six studies. International journal of obesity, 27(5), 537-549. Study Abstract
  • Davis, L. M., Coleman, C., Kiel, J., Rampolla, J., Hutchisen, T., Ford, L., ... & Hanlon-Mitola, A. (2010). Efficacy of a meal replacement diet plan compared to a food-based diet plan after a period of weight loss and weight maintenance: a randomized controlled trial. Nutrition Journal, 9(1), 1. Full study
  • Paull-Forney, B., Addy, C., & Gotthelf, L. Obesity Epidemic: Driving Down Weight, Medications and Costs. The Study
  • Appel, L. J., Clark, J. M., Yeh, H. C., Wang, N. Y., Coughlin, J. W., Daumit, G., ... & Noronha, G. (2011). Comparative effectiveness of weight-loss interventions in clinical practice. New England Journal of Medicine, 365(21), 1959-1968. The study

4 Comments or Reviews

Comments now closed
  1. princejenish

    apart from diet what will give the best solution to get rid from fat?

  2. Mrs Tara Cuddihy

    how can I be expected to do this exercise when I have a bad back?

    • Ted

      The exercise can be as little as walking for 20 minutes.

  3. Ted

    Thanks Patricia, glad you find it useful.