Meal Replacement is a shake or bar that substitutes for a meal when cooking is not practical.
| Item | Guide |
|---|---|
| Protein | ~25–40 g per serving |
| Calories | Size to your plan; often 300–500 kcal |
| Fiber | Include 5–10 g when possible |
| Add‑ons | Fruit, yogurt, nut butter for calories when needed |
Use whole foods for most meals and keep replacements as tools, not the base of the diet.
