What to Eat on Mounjaro: Nutrition Tips and Diet Plan

Mounjaro (tirzepatide) is a prescription injectable treatment licensed in the UK for weight management. Clinical trials have shown that patients could lose up to 22.5% of their body weight over 72 weeks while taking Mounjaro^[1].

Although it is highly effective for weight loss, the best results can be achieved when the medication is combined with a balanced, calorie-controlled diet and regular physical activity.

This guide explains the best foods to eat while taking Mounjaro, as well as foods that should be avoided. It also includes sample meal plans and answers to common questions about diet and nutrition on Mounjaro.

By following this advice from our qualified clinical team, you can stay healthy while losing weight on Mounjaro and remain on track with your weight loss progress.

Why diet matters for weight loss while taking Mounjaro

Injectable weight loss treatments such as Mounjaro help reduce appetite and slow the rate at which your stomach empties. This makes you feel fuller for longer and reduces the likelihood of overeating.

However, weight loss will only happen if you consume fewer calories than your body uses. This is called a calorie deficit.

Even if you are taking Mounjaro, you will not lose weight unless you are in a calorie deficit. This is why controlling your diet and calorie intake is so important.

Creating and maintaining a calorie deficit, by reducing the amount you eat and exercising more frequently, is key to effective, long-term weight loss.

You can see how much weight you can expect to lose while taking Mounjaro in our week-by-week guide.

The types of food you eat also play an important role. High-fibre and protein-rich foods are digested more slowly, helping you feel full for longer. Combined with Mounjaro’s appetite-reducing effects, this can significantly decrease the amount you eat.

As you are likely eating less on Mounjaro, it is important to eat foods that are rich in nutrients. Eating a balanced diet containing nutrient-dense foods helps you avoid deficiencies and supports long-term health while losing weight.

Eating sufficient protein is also important, as it is needed to preserve muscle mass. Muscle burns more energy than fat, so maintaining muscle tissue while you lose weight will help you stay in a calorie deficit.

Your diet choices can also reduce the severity of Mounjaro’s digestive side effects. If you experience nausea or vomiting, for instance, choosing foods that are easily digestible and gentler on your stomach can help relieve these symptoms.

How to maintain a balanced diet on Mounjaro

Maintaining a balanced diet while taking Mounjaro ensures you get the essential nutrients and vitamins your body needs to function. This helps you avoid nutritional deficiencies that could affect your weight loss progress and your long-term health.

A healthy, balanced diet should include:

• complex carbohydrates
• lean proteins
• healthy fats
• vitamins and minerals

Try to include most of these key food groups and nutrients in every meal to make sure your body’s nutritional needs are met.

Supplements can also help to fill any nutritional gaps. This is especially important if you follow a vegan diet, as it is harder to get some nutrients if you do not eat animal-based products.

Vitamin B12, for example, is difficult to obtain from plant-based sources alone. Vitamin B12 is needed to produce healthy red blood cells and to maintain your nervous system.

Building balanced meals for healthy weight loss

The NHS Eatwell Guide recommends a balanced diet that includes:

• at least 5 portions of fruit and vegetables every day
• high-fibre starchy carbohydrates like potatoes, wholegrain bread, and brown rice
• protein-rich foods such as beans, legumes, fish, eggs, and meat
• small amounts of unsaturated fats
• some dairy or dairy alternatives like soy milk
• plenty of fluids (around 6 to 8 cups, or 2 litres) every day

Aim to include a variety of these food groups across your meals each day so your body’s nutritional needs are met.

Fruits and vegetables

About a third of your daily food intake should come from fruits and vegetables. Try to eat at least 5 portions, and aim for a variety of different fruits and vegetables to get a range of nutrients. These can be fresh, frozen, tinned, or dried.

High-fibre starchy carbohydrates

Another third of your daily food intake should be made up of starchy high-fibre carbohydrates such as wholewheat pasta and brown rice. These are good sources of steadily released energy and nutrients such as calcium, iron, and B vitamins.

Wholegrain carbohydrates are recommended because they provide fibre, which helps with digestion and can make you feel fuller. They are minimally processed, meaning they are richer in nutrients than refined carbohydrates. Processing whole foods into refined ones removes these nutrients as well as their fibre. This makes them less filling and less beneficial for your health.

Fibre also aids digestion and can enhance feelings of fullness. High-fibre foods take longer to digest, releasing energy more slowly and keeping you feeling fuller for longer.

Protein

The remaining third of your diet should include protein.

Protein is essential for repairing and building new cells. When digested, protein breaks down into amino acids, which are required for hormone production and building muscle.

Eating enough protein also helps preserve muscle tissue. Since muscle tissue uses more energy than fat, maintaining muscle is beneficial for weight loss.

Lean proteins tend to be lower in calories than fattier proteins, making them ideal to eat while taking Mounjaro.

Fat

You should also include some fat in your diet, but it should be limited to small amounts (less than two tablespoons per meal).

You should prioritise eating unsaturated fats, as they contain more beneficial nutrients than saturated or trans fats.

The main types of fat are saturated, unsaturated, and trans fats. It is best to limit saturated and trans fats in your diet, as they can increase levels of ‘bad’ cholesterol called low-density lipoprotein (LDL). High levels of LDL can cause inflammation.

In contrast, small amounts of unsaturated fats are beneficial for heart health and can lower LDL levels in your blood.

Some unsaturated fats include omega-3 and omega-6, which cannot be produced by your body. Both are important for heart health, brain function, and the creation of new cells. They can also lower LDL levels.

Hydration

Sticking to water, sugar-free soft drinks, or lower-fat milks is best. Choosing sugar-free or lower-fat versions reduces your calorie intake and can be beneficial for blood sugar regulation.

It is best to limit alcohol and caffeine, as these can be dehydrating in excessive amounts.

Best foods to eat on Mounjaro for weight loss

High-fibre whole foods, lean proteins, and healthy fats are some of the best types of food for weight loss while on Mounjaro.

The best foods for weight loss provide slow-release energy, contain essential nutrients, and help you feel fuller.

You should try to eat a variety of foods from the three main food groups (carbohydrates, protein, and fat) to cover your nutritional needs.

High-fibre whole foods

While you are taking Mounjaro, high-fibre whole foods should be included in your diet. They are usually more filling than processed food, as they contain more fibre, and tend to be more nutritious too.

Highly processed foods often contain added sugars, salt, or preservatives, which can be unhealthy if consumed in excess. They usually contain more calories and are digested quickly compared to whole foods, due to their lower fibre content. This can lead to overeating, as they do not keep you full for as long.

Not all processed foods are bad or harmful to your health, but you should prioritise eating whole foods.

Examples of high-fibre whole foods are:

• fruits and vegetables
• beans, chickpeas, lentils
• oats, brown rice, wholemeal bread

Lean proteins

Protein-rich foods are an important part of a balanced diet while taking Mounjaro for weight loss. Protein is essential for cell growth and maintenance, hormone production, as well as muscle preservation.

Preserving muscle mass can enhance weight loss results because your body needs more energy to maintain muscle than fat. With more muscle mass, your body burns more calories, even at rest, making it easier to achieve and maintain a calorie deficit.

You should include protein-rich foods like beans, eggs, fish, or meat in your diet. Opt for leaner cuts of meat as they contain less fat and fewer calories.

Avoiding or eating less red meat, as well as processed meat such as bacon or sausages, is recommended as they can contain high levels of saturated fat and are also linked to an increased risk of cancer.

Try to include oily fish, like salmon or mackerel, in your diet. They are rich in omega-3 fatty acids, which support heart and brain health, and provide a good source of protein, which helps preserve muscle mass.

Dairy products are good sources of protein, some vitamins, and calcium. Try to include some dairy in your diet, but opt for lower-fat and lower-sugar versions. Dairy alternatives such as soy milk are good substitutes if you do not consume dairy products.

Good sources of lean protein include:

• chicken breast, turkey, eggs
• salmon and other oily fish
• tofu, lentils, beans
• skimmed or semi-skimmed milk

Healthy fats

A small amount of healthy fat is essential for body function and should be included in your diet while taking Mounjaro. Fat is a source of fatty acids that the body cannot produce itself, so they need to be obtained from food.

Fat also helps your body absorb vitamins A, D, E, and K. These vitamins dissolve in fats and are absorbed alongside them when eaten.

You should opt for unsaturated fats rather than saturated or trans fats, as they contain more beneficial nutrients and can lower levels of LDL.

Sources of healthy fats include:

• avocados
• walnuts, almonds, cashews
• flaxseeds, chia seeds, sesame seeds
• oily fish such as salmon, mackerel, and sardines
• olive oil

Foods and drinks to avoid on Mounjaro

While taking Mounjaro, it is best to avoid foods high in saturated fat, trans fat, or added sugars. They are often high in calories but low in nutrients, making them less supportive of weight loss. Too much fat and added sugar in your diet can also increase the risk of developing high blood pressure, type 2 diabetes and heart disease.

Examples of higher-fat and higher-sugar foods are:

• fattier cuts of meat and processed or cured meats
• fried foods
• common takeaways such as pizzas and curries
• cakes, biscuits, sweets
• non-diet soft drinks and full-sugar fruit juices

These foods, along with spicy dishes, can also worsen the gastrointestinal (digestive) side effects of Mounjaro.

Digestive side effects, such as nausea, vomiting, and diarrhoea, are relatively common when taking Mounjaro. Higher-fat and spicy foods can inflame or irritate your stomach, making side effects more uncomfortable or longer-lasting.

For more information, see our guide on Mounjaro side effects.

Alcohol

Although you can drink alcohol while taking Mounjaro, it is best to limit or avoid it. Alcohol contains ‘empty calories’, which are found in foods and drinks that are calorie-rich but lack nutrients, fibre, or protein.

Empty calories increase your calorie intake without providing much nutritional value. This can contribute to weight gain and slow your weight loss progress.

Alcohol can also:

• make you dehydrated
• affect your digestion
• make portion and appetite control harder

This can worsen Mounjaro’s side effects, such as nausea and constipation, and can also lead to overeating.

Portion control tips on Mounjaro

The amount you eat also plays a significant role in weight loss.

To lose weight while taking Mounjaro, you need to maintain a calorie deficit. There are several ways to control your portion sizes and help prevent overeating.

Measuring your food

You can accurately measure your food using weighing scales, or measuring spoons and cups. This helps you stay consistent with your portions, making it less likely to overeat.

You can also track your calorie intake by weighing food and calculating its calories using the nutritional information on its label. This can make you more mindful of how many calories you eat, and help you consistently stay in a calorie deficit.

Using a smaller plate

The size of your plate can influence how much you think you are eating. The same portion size can look smaller on a big plate than it does on a small one. This can lead to you underestimating how much you have eaten, and can also affect how full you feel afterwards.

Try using a smaller plate when serving your meals. This can make your portions look bigger and more satisfying, helping you feel fuller and lowering the likelihood of overeating.

Eating more slowly

Eating more slowly can increase feelings of fullness and reduce the chance of overeating.

A clinical study found that participants who ate an identical meal over 24 minutes compared to 6 minutes reported greater feelings of fullness two hours after eating. They also experienced greater suppression of ghrelin (the hormone responsible for hunger) compared to the 6-minute group^[2].

Try to eat your meals over longer periods and make sure to chew your food thoroughly. This also helps with digestion as your stomach and intestines can absorb smaller pieces of food more easily.

Pausing for 20 minutes before deciding to eat more

If you still feel hungry after finishing your meal, try waiting for around 20 minutes before eating more food. It takes time for your stomach to signal fullness to your brain, so you may find that you feel full after 20 minutes.

Eating more food before your brain has had time to register the signals from your stomach can lead to overeating and consuming more calories than you need.

3-day Mounjaro meal plan (with vegetarian and vegan options)

This 3-day example meal plan prioritises eating lean proteins, high-fibre wholefoods, and healthy fats. These help you feel full for longer and contain important nutrients for your body. It also suggests ingredient replacements for vegetarians or vegans.

Day 1

Breakfast

Porridge with semi-skimmed milk, blueberries and chia seeds.
Vegetarian/vegan: Unsweetened soy or oat milk.

Lunch

Quinoa with grilled chicken, steamed broccoli, roasted peppers and olive oil.
Vegetarian: Grilled halloumi.
Vegan: Roasted tofu.

Snack

Yoghurt with raspberries.
Vegan: Unsweetened coconut or soy yoghurt.

Dinner

Baked salmon with brown rice, roasted carrots and courgettes.
Vegetarian/vegan: Lentil and vegetable stew with brown rice.

Day 2

Breakfast

Wholemeal toast, soft-boiled eggs, smashed avocado and cherry tomatoes.
Vegan: Scrambled tofu.

Lunch

Wholemeal wrap with turkey breast, spinach, cucumber and hummus.
Vegetarian/vegan: Roasted chickpeas.

Snack

Apple slices with unsalted almonds.

Dinner

Grilled cod with sweet potato and green beans.
Vegetarian/vegan: Chickpea curry with coconut milk, brown rice.

Day 3

Breakfast

Overnight oats with semi-skimmed milk, flaxseeds and diced apple.
Vegan: Oat milk.

Lunch

Grilled chicken salad with mixed leaves, cherry tomatoes and cucumber. Wholemeal couscous with olive oil dressing.
Vegetarian/vegan: Mixed beans.

Snack

Carrot sticks with lower-fat hummus.

Dinner

Baked mackerel with brown rice, roasted courgettes and peppers.
Vegetarian/vegan: Tofu stir-fry with celery and peppers.

Diet tips to reduce Mounjaro side effects

Digestive side effects such as nausea, constipation, or diarrhoea are common on Mounjaro. While usually mild, they can be uncomfortable and affect your ability to eat.

Combined with the medication’s appetite reduction, it can be hard to get the nutrition your body needs if you are experiencing digestive side effects.

There are alternative preparations of ingredients or different foods you can try to relieve side effects and continue eating healthily until they improve.

Nausea, vomiting, or diarrhoea

If you are suffering from these symptoms, try choosing blander, lower-fat ingredients and preparations such as poached chicken, plain white rice, or white bread.

While processed grains like white rice and white bread are generally not recommended due to their lower fibre content, they can cause less digestive discomfort than whole grains.

You should avoid high-fat ingredients and dishes, as well as highly seasoned or very spicy ones. These can be harder to digest or irritate your stomach, worsening side effects.

You can also try eating smaller meals more often. These can be easier for your body to digest and help to reduce nausea or vomiting.

Constipation

Try to increase your fibre intake by eating foods like beans, whole grains, and vegetables. Ensure you drink plenty of fluids to aid digestion as well.

You can also consider an over-the-counter stool softener if this symptom persists.

Low energy

You should include slow-release carbohydrates such as oats and sweet potato, as well as healthy fats, in your diet.

These foods release energy gradually, leading to steadier energy levels throughout the day.

Mounjaro diet FAQs

How many calories should you eat each day on Mounjaro?

The amount of calories you should eat each day on Mounjaro varies between individuals. Rather than focusing on a specific number, you should prioritise creating a sustainable calorie deficit by reducing the amount you eat and exercising more frequently.

As a baseline, the NHS states:

• an average man needs 2,500 calories a day
• an average woman needs 2,000 calories a day

Your age, weight, height, and lifestyle can affect the number of calories your body needs to use every day.

The amount of exercise you do and your daily activity level can also affect this number. For example, you may have a more physically active job, which means your body might use more calories than someone who works in an office.

A daily deficit of 500 calories is recommended as a starting point. You can adjust this number depending on your rate of weight loss. Losing between 0.5kg and 1kg each week is advised for safe and sustainable weight loss.

What happens if you eat too much while taking Mounjaro?

If you eat too much on Mounjaro, you are unlikely to lose weight. Weight loss relies on eating or drinking fewer calories than your body needs. If you consume more calories than you need, you might maintain your current weight or gain weight instead.

Consistently overeating makes weight gain more likely, as your body has an excess of calories, which it stores as fat.

Overeating can also make side effects such as nausea or vomiting worse.

If you feel like your appetite is not reducing or you are finding it difficult to manage your calorie intake, contact our clinical team, who can advise you. You may also need to reach a higher dose of Mounjaro before you experience a noticeable reduction to your appetite.

What happens if I don’t eat on Mounjaro?

Not eating while taking Mounjaro can trigger digestive side effects such as nausea, often caused by excess stomach acid that builds up on an empty stomach.

Your blood sugar levels can also drop too low, which can cause nausea and dizziness.

It is important to keep eating balanced meals while taking the medication. If you do not eat, you may not get all the nutrients you need, leading to deficiencies.

Can you skip meals on Mounjaro?

You should avoid skipping meals on Mounjaro. It is important to eat consistently, as skipping meals can lead to fatigue, malnutrition, and overeating at the next meal.

Some people may find it difficult to eat, especially if they are suffering digestive side effects. Eating smaller meals more frequently and opting for bland foods such as white rice can help with digestion and ease symptoms like nausea and vomiting.

What snacks should I eat on Mounjaro?

Fruits and vegetables are ideal snacks to eat while taking Mounjaro. They are high in fibre, which helps to keep you feeling full in between larger meals. They are also good sources of important vitamins.

You should limit the amount of sugary or salty snacks you eat. These tend to be high in calories, which makes it easier to overeat.

You could swap some of these snacks for healthier alternatives. For example, try popcorn instead of crisps, as it can contain fewer calories and more fibre per serving size.

Can you drink alcohol while taking Mounjaro?

Yes, you can drink alcohol while taking Mounjaro, but it is best to limit how much you drink. Alcoholic drinks are often high in calories and contain a lot of added sugar. They provide little nutritional value to your body and can affect your appetite control.

Alcohol can also make any digestive side effects, such as nausea, worse.

Do I need to be in a calorie deficit for weight loss on Mounjaro?

Yes, a calorie deficit is essential to weight loss. A daily deficit of 500 calories is a recommended starting point for safe and sustainable weight loss.

You can eat fewer calories or increase your activity level to help stay in a calorie deficit.

You should avoid reducing calories excessively, as this can lead to health issues such as fatigue, hormone imbalance, and nutritional deficiencies.

What if I stop losing weight while using Mounjaro?

If you stop losing weight, you should review your calorie intake and portion sizes. You can also increase your physical activity so your body uses more calories.

After a period of weight loss, your body needs fewer calories to maintain itself as it is physically smaller. You should adjust your calorie intake or the number of calories you burn to enter a calorie deficit again.

Sources

1. Tirzepatide Once Weekly for the Treatment of Obesity, New England Journal of Medicine, 2022. [Accessed 22/08/2025]
2. Slow Down: Behavioural and Physiological Effects of Reducing Eating Rate, National Library of Medicine, 2018. [Accessed 22/08/2025]