What does the ideal balanced meal look like for weight control?
Half of the plate with vegetables and / or salad.
Quarter of the plate protein (poultry, fish, meat, etc.)
Quarter of the plate carbohydrates (brown rice, lentils, beans, potatoes)
With carboydrates the ideal is fibre rich whole grains and legumes which help you feel full and satiated.
So to lose weight thats two shakes, one or two snacks and a main meal, eating every 3-4 hours. Small meals.