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Can you just have 3 shakes a day or do you have to have a 'meal' as well?

Pretty much the same in regards to calorie values and nutritional profile. There are more flavours and also two meal packs, but those of us on Slim and Save seem to be getting pretty much identical results to LT (some of us even better! ;) ). You can have either 3 or 4 foodpacks a day, or you could chose to have 3 mealpacks and a protein+veg meal if that was what you wanted to do. At your gender and current weight I would imagine 3 mealpacks a day would be the ideal for you. Please do note though that Slim and Save advise taking a vitamin in addition to mealpacks if you're only doing 3 :)

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