What to Eat on Mounjaro®: Diet Tips for Weight Loss
Key takeaways:
There’s no official Mounjaro® diet to follow.
A balanced diet with protein, complex carbs, fruits, veg, and healthy fats is ideal.
Protein intake is particularly important to preserve muscle mass and energy levels.
When deciding what to eat on Mounjaro®, limit saturated fats, sugars, refined carbs, and processed foods to support weight loss and reduce side effects.
Starting weight loss injections can feel like a fresh start in your weight loss journey. But once the prescription is in your hands, you might wonder what to eat on Mounjaro®.
Mounjaro® (tirzepatide) is a GLP-1 (glucagon-like peptide-1) and GIP (glucose-dependent insulinotropic polypeptide) receptor agonist. It’s licensed to treat obesity and type 2 diabetes in the United Kingdom.
There’s no one-size-fits-all Mounjaro® diet plan. Still, certain foods can make the weight loss medication work more effectively, minimise side effects of Mounjaro®, and help you feel your best while working toward your weight loss goals.
Is There a Mounjaro® Diet?
There’s no official Mounjaro® food plan. The drug manufacturer doesn’t recommend any specific diet. Technically, you can eat anything you’d like while taking the medicine.
But healthy eating decisions can help you lose weight. Avoiding certain foods can also help minimise Mounjaro® side effects.
In general, Mounjaro® works best when paired with:
A healthy diet rich in nutrient-dense foods
Regular physical activity
Adequate hydration and rest
Mounjaro® is a powerful weight loss tool. But your results depend on combining it with healthy lifestyle choices.
Weight loss your way
Foods to Eat on Mounjaro®
In general, eat a healthy diet while on Mounjaro®. A low-calorie diet can help you stay in a calorie deficit, meaning you burn more calories than you eat each day. This leads to weight loss.
When it comes to food, quality matters just as much as quantity.
Focusing on whole foods can help you stay full and satisfied (satiated), get all the nutrients you need, and maintain muscle mass while losing weight.
Fruits and Vegetables
The National Health Service (NHS) Eatwell Guide recommends eating at least five portions of fruit and veg each day. Regularly eating fruits and veggies can promote weight loss and ensure you get a variety of nutrients.
Here’s what to include in your Mounjaro® eating plan:
Non-starchy vegetables. This includes broccoli, spinach, peppers, and courgettes. These veggies are low in carbs and support stable blood sugar levels.
Starchy vegetables. Sweet potatoes, parsnips, corn, and winter squash can provide high-fibre energy when eaten in moderation.
Legumes. Chickpeas, lentils, and beans are rich in protein, fibre, and complex carbohydrates.
Colourful produce. “Eat the rainbow,” as they say. Eat fruits and veggies in a medley of different colours. This makes it more likely you’ll get a range of vitamins and minerals through your diet.
To reach your five-a-day goal, try eating fresh, frozen, canned, preserved, pureed, or blended fruits and vegetables (like smoothies or soups).
Whole Grains and Complex Carbs
Carbohydrates aren’t the enemy — it’s about choosing the right ones.
Complex carbohydrates provide slow-release energy, keep cravings in check, and improve overall well-being.
Here’s how to get more complex carbs in your diet:
Aim for unrefined grains like wholemeal pasta, brown rice, quinoa, and oats.
Eat more legumes, such as beans, lentils, peas, and chickpeas.
Replace white bread with high-fibre or wholemeal bread.
Keep the skin on potatoes when making mash or roast potatoes.
According to the NHS Eatwell Guide, starchy food should make up about a third of the food you eat.
Protein Sources
Protein intake is essential on Mounjaro® to maintain muscle while losing body weight. Losing muscle mass can decrease your metabolic rate (how efficiently you burn calories) and hinder long-term weight management.
The British Nutrition Foundation recommends getting at least 0.75 grams (g) of protein per kilogram (kg) of body weight every day. Distribute protein evenly across balanced meals and snacks for the best effect.
Here are some high-protein food sources:
Animal-based protein. This includes chicken breast, turkey, fish, eggs, Greek yoghurt, and cottage cheese.
Plant-based protein. Plant-derived proteins include tempeh, tofu, lentils, chickpeas, legumes, edamame, and hummus.
Protein also supports satiety, steady energy levels, and better weight loss results.
Healthy Fats
Fat isn’t the enemy. It’s good to include some fat in your diet.
Go for healthy fats like olive oil, avocado, walnuts, almonds, cashews, chia seeds, and oily fish. Including the right fats can help balance cholesterol and support long-term health.
Limit saturated fats (butter, fatty meats, fried foods, etc.) and trans fats, which are often found in highly processed foods.
Foods to Avoid on Mounjaro®
No food is entirely off limits on Mounjaro®. But certain choices might worsen the side effects of Mounjaro® (such as constipation, bloating, or nausea). They can also make weight loss harder.
Try to reduce how much of these you eat and drink:
Sugary drinks and fruit juices. These spike blood sugar levels and add unnecessary calories.
Ultra-processed foods. This includes sugary cereals, fast foods, sweets, pastries, and crisps. They’re often loaded with sodium, added sugars, and unhealthy fats.
Refined carbohydrates. Think white rice, white bread, and refined grains. These are low in fibre, leading to blood sugar spikes and reduced satiety.
High-fat dairy products and deep-fried foods. These are rich in saturated fats.
Energy drinks. These can worsen digestion and affect hydration. Too much caffeine late in the day can also affect your sleep.
Mounjaro® can reduce appetite, making it easier to resist cravings for delicious but not-so-healthy foods. If you still struggle with emotional eating, journaling, therapy, and stress-relief practices can help.
Foods to Eat vs. Foods to Avoid on Mounjaro®
This chart can give you an idea of what food to eat on Mounjaro® and what to limit or avoid.
Foods to eat | Foods to limit or avoid |
Non-starchy vegetables Broccoli, spinach, courgettes, peppers, etc. | Refined carbohydrates White bread, white rice, refined grains, sweets, etc. |
Starchy vegetables Sweet potatoes, carrots, peas, etc. | Processed foods + takeaways Crisps, fried fast food, packaged food, etc. |
Whole grains Brown rice, quinoa, oats, wholemeal pasta, etc. | Sugary drinks Soda, fruit juice, cocktails, etc. |
Lean protein Chicken, turkey, fish, eggs, yoghurt, cottage cheese, legumes, etc. | High-fat dairy + fatty meats |
Healthy fats Olive oil, avocados, nuts, chia seeds, oily fish, etc. | Energy drinks |
Legumes Hummus, beans, lentils, etc. | Foods high in added sugars Cakes, candy, breakfast cereals, etc. |
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Can You Drink Alcohol on Mounjaro®?
You don’t have to avoid alcohol entirely while taking Mounjaro®, but moderation matters.
Here’s what to bear in mind about alcohol and Mounjaro®:
Alcohol can increase nausea, which is already one of the common side effects of Mounjaro®.
Drinking might interfere with blood sugar levels, particularly for people with type 2 diabetes.
High-calorie alcoholic drinks (like cocktails, cider, or beer) can work against your weight loss efforts.
If you choose to drink, stick to NHS recommendations: no more than 14 drinks a week, spread across several days, with alcohol-free days in between.
You can also opt for lighter choices, like a small glass of wine or a spirit with a low-calorie mixer. And prioritise hydration by drinking water before, during, and after having any alcoholic drinks.
Managing Side Effects of Mounjaro® With Diet
Certain food choices can reduce some of the Mounjaro® side effects — or at least prevent them from getting worse.
Here’s a quick tip sheet:
Constipation. Stay hydrated and increase high-fibre foods like legumes, whole grains, and non-starchy vegetables.
Nausea. Eat smaller, more frequent, balanced meals. Avoid greasy and high-fat foods.
Cravings. A steady intake of protein and complex carbohydrates helps regulate appetite and reduce cravings for unhealthy foods.
If side effects persist (or are difficult to handle), speak with your general practitioner (GP) or private healthcare provider for personalised medical advice.
A Realistic Day of Eating on Mounjaro®
Looking for “what I eat in a day on Mounjaro®” examples? Here you are:
Day 1:
Breakfast. Poached eggs on wholemeal toast with cottage cheese and avocado.
Snack. Berries and Greek yoghurt.
Lunch. Brown rice bowl with chickpeas, sliced steak, and non-starchy veg.
Snack. Homemade protein shake.
Dinner. Grilled chicken breast with quinoa and roast vegetables.
Dessert. A few squares of dark chocolate.
Day 2:
Breakfast. Greek yoghurt with chia seeds, oats, and sliced fruit.
Snack. Wholemeal toast with hummus and cucumber.
Lunch. Leftover grilled chicken breast with quinoa and roast vegetables.
Snack. Cottage cheese on rice cakes with cucumber slices.
Dinner. Baked salmon with brown rice, sweet potatoes, and non-starchy veg.
Dessert. Slice of wholemeal toast with peanut butter, banana slices, and cinnamon.
Day 3:
Breakfast. Scrambled eggs with sautéed spinach and mushrooms.
Snack. Apple slices with almond butter.
Lunch. Leftover salmon, roast zucchini, cherry tomatoes, and lemon dressing.
Snack. Protein bar.
Dinner. Grilled turkey burger with a wholemeal bun, lettuce, gherkins, and tomato. Side of roast sweet potato.
Dessert. Dark chocolate with a handful of strawberries.
This approach supports steady energy levels, reduces cravings, and improves digestion — all while working with how Mounjaro® works.
In Summary: What to Eat on Mounjaro® U.K.
There isn’t a strict Mounjaro® diet to follow. But healthy food choices can improve your weight loss results and reduce side effects.
Keep this in mind:
Focus on nutrient-dense foods. This includes lean protein, whole grains, and non-starchy vegetables. Make sure you’re drinking enough water too.
Try to stick to a low-calorie diet. Eating in a calorie deficit on most days can support your weight loss efforts.
Limit processed foods, refined carbohydrates, and sugary drinks. This will help you feel your best and support the long-term health benefits of weight management.
Beyond diet, make other healthy lifestyle choices to support your weight loss journey and feel better day to day. Exercise frequently, get enough sleep, and use stress-reducing practices.
If you’re unsure how to personalise your food choices, ask your GP, private provider, or a registered dietitian for support.
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FAQs
See answers to frequently asked questions about what to eat on Mounjaro® below.
What should I eat while taking Mounjaro®?
To support weight loss and help manage blood sugar levels, aim to eat balanced meals and snacks. Your diet should include lean protein, whole grains, non-starchy vegetables, fruits, and healthy fats.
How much protein should I eat on Mounjaro®?
The British Nutrition Foundation suggests eating at least 0.75 grams of protein per kilogram of body weight each day. So, if you weigh 80 kilos, you’d eat about 60 grams of protein daily. You may need more protein if you exercise regularly and are on a weight loss programme.
What foods should I avoid on Mounjaro®?
Avoid processed foods, refined carbohydrates, crisps, fast food, sugary drinks, sweets, and high-fat dairy while on Mounjaro®.
Does Mounjaro® work better with diet changes?
Yes. Mounjaro® works best with a healthy diet, hydration, and lifestyle changes like regular physical activity and good sleep.
Can diet help with the side effects of Mounjaro®?
Yes. Eating high-fibre foods, having smaller meals, and avoiding greasy or sugary foods may ease Mounjaro® side effects like constipation and nausea.
Can I drink alcohol while on Mounjaro®?
Yes, in moderation. But alcohol can worsen nausea and affect blood sugar levels. Stick to NHS guidelines (no more than 14 drinks per week, spread across several days).
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your GP about the risks and benefits of any treatment.