hey fitz19, I try and have one a day around 11 a.m. or so. Eat a very small breakfast around 0800 and have the smoothie late morning, in place of lunch. I rarely miss a day, but on occasion I'm not home, so I go without. I've come to like them in place of a meal. Down about 20# in three weeks by cutting out any extra sugar. I know the Mango juice I use is full of sugar but haven't found any other medium. Certainly, milk or water won't work. What do others use? Once a day to answer your question...