Quick Summary
Focus on lean proteins, vegetables, whole grains, and healthy fats. Eat smaller, more frequent meals. Avoid large, fatty, or greasy meals that can worsen side effects. Stay hydrated. Mounjaro reduces appetite, making it easier to make healthy food choices. No specific diet required, but balanced nutrition maximizes results.
Mounjaro Diet Plan: Nutrition Guide for Weight Loss
Medical Review: Reviewed by registered pharmacist. Last Updated: December 2025. Location: Glasgow, Scotland.
Nutrition Principles for Mounjaro
While Mounjaro helps reduce appetite and cravings, combining it with a balanced diet maximizes your weight loss results and helps you build healthy, sustainable eating habits.
Focus on These Foods
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Lean Proteins: Chicken, turkey, fish, eggs, tofu, legumes. Protein helps maintain muscle mass during weight loss and keeps you feeling full.
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Vegetables: Leafy greens, broccoli, peppers, carrots, and other colourful vegetables. High in nutrients and fibre, low in calories.
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Whole Grains: Brown rice, quinoa, oats, whole grain bread. Provide sustained energy and fibre.
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Healthy Fats: Avocado, nuts, seeds, olive oil. Essential for nutrient absorption and satiety.
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Fruits: Berries, apples, citrus fruits. Natural sweetness and important vitamins.
Foods to Limit or Avoid
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Large, fatty meals: Can worsen gastrointestinal side effects
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Greasy or fried foods: Harder to digest and may increase nausea
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Spicy foods: May worsen gastrointestinal side effects
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Carbonated drinks: Can cause bloating and discomfort
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Excessive alcohol: Can increase risk of pancreatitis and interfere with weight loss
Meal Planning Tips
Eat Smaller, More Frequent Meals
Mounjaro slows gastric emptying, so smaller meals are easier to digest and help minimize side effects:
- Aim for 4-6 smaller meals throughout the day
- Stop eating when you feel full (you'll feel full sooner)
- Eat slowly and chew thoroughly
- Wait 20-30 minutes before deciding if you need more food
Prioritize Protein
Adequate protein is essential during weight loss:
- Include protein at every meal
- Aim for 0.8-1g of protein per kg of body weight
- Protein helps preserve muscle mass during weight loss
- Keeps you feeling satisfied longer
Stay Hydrated
Proper hydration is crucial:
- Drink water throughout the day
- Aim for 6-8 glasses of water daily
- Drink water before meals to help with fullness
- Avoid drinking large amounts with meals (can worsen side effects)
Sample Meal Ideas
Breakfast
- Greek yogurt with berries and nuts
- Scrambled eggs with vegetables
- Oatmeal with protein powder and fruit
- Whole grain toast with avocado and eggs
Lunch
- Grilled chicken salad with mixed vegetables
- Lentil soup with whole grain bread
- Turkey and vegetable wrap
- Quinoa bowl with vegetables and lean protein
Dinner
- Baked fish with roasted vegetables
- Stir-fried chicken and vegetables with brown rice
- Lean beef with sweet potato and green beans
- Vegetable curry with lean protein
Managing Side Effects Through Diet
Your diet can help manage common side effects:
- Nausea: Eat bland foods, avoid strong smells, try ginger tea
- Constipation: Increase fibre gradually, stay hydrated, include fruits and vegetables
- Diarrhoea: Eat bland foods (bananas, rice, toast), stay hydrated, avoid high-fibre foods temporarily
- Feeling too full: Eat smaller portions, eat slowly, avoid drinking with meals
Frequently Asked Questions
What should I eat while taking Mounjaro?
Focus on lean proteins, vegetables, whole grains, and healthy fats. Eat smaller, more frequent meals. Avoid fatty, greasy, or spicy foods that can worsen side effects. Stay hydrated and eat slowly to help with digestion.
How many calories should I eat on Mounjaro?
Calorie needs vary by individual, but most people on Mounjaro naturally eat fewer calories due to reduced appetite. Aim for a balanced diet with adequate protein (0.8-1g per kg body weight) and focus on nutrient-dense foods rather than strict calorie counting.
Can I still eat my favourite foods on Mounjaro?
Yes, in moderation. Mounjaro helps reduce cravings and appetite, making it easier to enjoy treats occasionally without overeating. Focus on balance and portion control rather than complete restriction.
What foods should I avoid on Mounjaro?
Avoid large, fatty, or greasy meals that can worsen gastrointestinal side effects. Limit spicy foods, alcohol, and carbonated drinks. Focus on smaller, more frequent meals with lean proteins and vegetables.
Do I need to follow a specific diet with Mounjaro?
No specific diet is required, but combining Mounjaro with a balanced, healthy diet maximizes results. Focus on whole foods, adequate protein, and staying hydrated. Your pharmacist can provide personalized nutrition guidance.
Need Personalized Nutrition Guidance?
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