HMR Diet Plan: 3 Tasty Meal Replacement Recipes for Weight Loss

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By: Olivia Schneider | Segun Oduolowu Posted: 10:02 AM, Mar 1, 2019 Updated: 10:02 AM, Mar 4, 2019

The HMR diet stands for “Health Management Resources”. It’s a weight loss plan similar to others that deliver pre-packaged food and replace what you’d normally eat. To do it, you’ll need three shakes, two entrees, and five servings of fruits and veggies a day. Melanie Albert, a plant-based food expert, has recipes that mirror the HMR diet plan if you want to make your own servings at home.


1. Shakes


The first part of the HMR diet plan? Your day will start with a shake! You can make your own cashew milk, add a few raspberries and chia seeds, and enjoy your own tasty smoothie, garnished with hempseeds and edible flowers.


Cashew Milk



1 cup raw cashews

2 cups coconut water

2 dates, pitted and minced

1 tsp vanilla extract

Pinch sea salt



Blend all ingredients in high speed blender.

Use in smoothie recipes.


Raspberry Banana Cashew Milk Shake



1 cup cashew milk

2 tbsp chia seeds

¼ cup coconut water

½ cup frozen raspberries

1 frozen banana sliced

¼ cup fresh raspberries

1 tsp hemp seeds

1 tsp goji berries

Edible flowers



Pre-soak chia seeds in coconut water for 10 minutes.

Place cashew milk, soaked chia seeds, frozen raspberries, and frozen banana into blender.

Blend to desired smoothness.

Pour into cup and garnish with frozen raspberries, hempseeds, goji berries, and edible flowers.

Enjoy for breakfast or as a snack.


2. Roasted Veggie Bowl


Now for the entrees! The HMR diet plan calls for two a day. Melanie’s option for one of them is a roasted veggie rice bowl. Create your own veggie bowl with your local farmers seasonal roasted veggies and enjoy it with brown rice. Experiment with a variety of cauliflower such as purple graffiti or Romanesco and more!


Roasted Veggie Rice Bowl


Simple Ingredients

3-4 broccoli florets, sliced into bite-sized pieces

3-4 cauliflower florets, sliced into bite-sized pieces

3-4 carrots, sliced lengthwise

5-6 radishes, sliced in half

2-3 turnips

1 sweet potato, sliced in rounds

3-4 tbsp organic extra virgin olive oil

1 tsp sea salt



Pre-heat oven to 425 degrees F.

Line sheet pans with unbleached parchment paper.

In a bowl, gently coat each vegetable with olive oil and a pinch of sea salt.

Place each veggie on parchment-lined flat sheet pan, flat side down with veggies not touching.

Roast for 15 minutes.

Flip veggies.

Roast for another 12-15 minutes.

Plate into a bowl with the brown rice.


Dill Almond Brown Rice


Enjoy a tasty whole grain with fresh herbs and almonds to complement roasted veggies.



1 cup organic brown rice

2 cups water

2-3 sprigs fresh dill

½ cup almonds, rough chopped



Place all ingredients into medium pot.

Cover pot and bring to a boil on high heat.

Lower heat and simmer with pot covered for 15-20 minutes.

Brown rice is ready when all liquid has been absorbed into the whole grain.

Plate with veggies in a bowl.


3. Fruit & Veggies


And finally, the HMR diet plan calls for five servings of fruit and veggies a day. We got some in our entree, and we’ll get the rest in Melanie’s rainbow roots and greens salad.


Mandoline Marinated Roots



Simple Ingredients

3-4 carrots

1 purple daikon radish

2-3 black Spanish radishes

1 turnip – Simple Steps



Use mandoline to thinly slice the root veggies: carrots, radishes, turnip.

Place veggies on parchment paper and drizzle with dressing to marinate.

Rest for 15 minutes.


Quick 3-Ingredient Salad Dressing



½ lemon, juiced (about ¼ cup juice)

½ cup organic extra virgin olive oil

Pinch sea salt



Squeeze lemon into small Mason jar. (Approximately ¼ cup)

Add twice as much olive oil as lemon juice. (Approximately ½ cup olive oil.)

Shake jar.

Taste and adjust.

Add more olive oil or lemon juice for your taste preference.

Add pinch of sea salt. Shake.


HMR Diet: Roots & Greens Salad



2 cups of a variety of light greens, such as roquette arugula, spinach, chrysanthemum, minutina, or a light spring mix.
½ cup salad dressing

1 cup mandoline marinated roots

5-7 purple snow peas and/or green snap peas, sliced on diagonal

3-5 Romanesco florets

5-7 edible flowers



Lightly toss greens with the dressing.

Plate with the raw mandoline marinated roots, purple snow and green snap peas, Romanesco florets, and edible flowers.

Enjoy your daily veggies.


And there’s your introduction to the HMR diet plan and how to do it at home.


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