The shakes are 230 cals each made up with skimmed milk, and I know from experience in the past they are filling to a degree. They come in choc, strawberry and vanilla. But I have to use my blender to mix it otherwise I find they don't mix properly, I was thinkin since its not reducing my cals drastically I might do it for 1 week then calorie count normal food the next week. Then alternate, it may stop me getting bored and keep me on track x