It is different from person to person. I usually suggest most people start out with 1 Blast per day as a meal replacement. Fill it with half vegetables, 3/4 low glycemic fruits like pears, apples, berries, cherries, figs and apricots, use coconut water or unsweetened almond milk as your liquid and add 1-2 boosts like chia seeds, ginger, turmeric, hemp seeds, spirulina, cacao, flax seeds, maca, mesquite powder etc. I would suggest adding a scoop of protein powder, like the one we sell on this website. It contains all plant based proteins and can help keep you full!