What to Eat on Mounjaro

If you want to lose weight, it’s likely that you’ll be looking for the most effective ways to reach your goals. Injections such as Mounjaro have proven to be valuable assets, helping people from all walks of life achieve life-changing results. That said, these should not be considered as miracle drugs which can shed pounds with no effort whatsoever. Combining them with a healthy lifestyle is crucial.

Some of the first steps to success involve understanding what to eat on Mounjaro, recognising the foods to avoid, and being able to create diet plans that are both nutritious and easy to stick to. Sounds complicated? The team at Prescription Doctor is here to help.

Read on as we delve into the dos and don’ts of Mounjaro dieting, offer some essential tips, and provide you with a comprehensive 7-day meal plan that’s sustainable and simple to follow. Let’s get started.  

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Mounjaro: How it Works for Weight Loss

Mounjaro targets receptors in the brain that govern blood sugar levels and appetite. It does this by mirroring the effects of naturally occurring hormones, causing a reduction in glucose levels, enhanced insulin production, and a feeling of fullness. This combined reaction ultimately results in a lower calorie intake that helps support sustained weight loss.  

Unlike other popular medications like Wegovy, Mounjaro’s active ingredient, tirzepatide, works by mimicking both the glucagon-like peptide-1 (GLP-1) and glucose-dependent insulinotropic polypeptide (GIP) chemicals. This makes Mounjaro more effective than its competitors, which just replicate the former. 

Do You Have to Diet on Mounjaro? 

Healthy lifestyle choices are essential to unlocking the potential of Mounjaro. One clinical trial found that over half of the participants dropped at least 20% of their body weight over 72 weeks at the 10 mg and 15 mg doses. However, this impressive figure was only achieved when combined with a low-calorie diet and regular exercise. 

The Impact of Diet on Mounjaro Weight Loss

Having a clear understanding of what to eat on Mounjaro is important for a number of reasons, including:

• The effects of Mounjaro are not enough to contribute to significant weight loss by themselves. Reducing calorie intake remains the best way to shed the pounds, but the medication can help by limiting hunger pangs and making you feel fuller for longer.
• A lack of essential vitamins and nutrients can lead to nutritional deficiencies, potentially causing health problems down the line and curbing your weight loss progress.
• Taking Mounjaro alongside a well-balanced diet could prevent any weight-related health conditions (such as high cholesterol and blood pressure) from worsening, and may even lead to an overall improvement.
• Like other weight loss treatments, Mounjaro can cause side effects. Eating the right foods is likely to reduce their severity. 

What to Eat on Mounjaro

Formulating a successful Mounjaro meal plan requires a clear understanding of the types of foods and snacks you should be eating and what you need to avoid. Here are our recommendations: 

What Foods to Eat on Mounjaro 

Choosing the right combinations of food is crucial for consistent Mounjaro weight loss. Ensure you eat balanced meals that contain all the necessary nutrients to keep you going, such as:

• High-quality, lean proteins: Used to preserve muscle mass and curb appetite, proteins help keep your metabolism high and maintain energy levels throughout the day. Examples include fish, eggs, lean meats, and lentils. 
• Fruits & vegetables: Getting your five (ideally more) a day is a good way of packing in essential vitamins, minerals, and antioxidants. Be aware of high sugar contents, as this could mean you’re not being as healthy as you think. Carrots, sweet potatoes, green beans, strawberries, apples, and blueberries are excellent options.  
• Whole grains & complex carbs: These versatile food groups provide sustained energy release and are absorbed more slowly into the body, making you feel less hungry. Consider incorporating brown rice, whole wheat bread, quinoa, and oats into your Mounjaro meal plan.   
• Healthy fats: Ideal for vitamin D absorption and hormone production, healthy fats help keep blood sugar levels in check and contribute towards satiety. They can be found in olive oil, fatty fish, avocado oil, and olives, amongst other items. 
• Dairy & dairy-free: Low-fat dairy products are a good source of protein and can really help with weight loss, with milk, yoghurt, and cheese being great options. Dairy-free alternatives such as soy milk are also useful if you follow a vegan diet. 
• Fermented foods: These items contain ‘good’ bacteria, which are thought to assist with weight management. Examples include kombucha, sauerkraut, miso, and kimchi.

What Snacks to Eat on Mounjaro

It may sound surprising, but snacking can be an important element of the Mounjaro diet. Eating healthy options such as fruits, raw vegetables, Greek yoghurt, or nuts are useful for keeping you satiated throughout the day and maintaining energy levels.

You must ensure that you’re only snacking on nutritious options, rather than processed foods or things with a high-calorie content. Going over your daily allowance can have a detrimental impact on your weight loss on Mounjaro, so it’s important to graze responsibly.  

What Not to Eat on Mounjaro

If you’re following a Mounjaro diet plan, it’s just as useful to understand what you shouldn’t eat as well as what you should. Here are some examples of the food groups you should avoid:

• Fatty & fried foods: These are high in saturated fat, which may slow digestion and increase the impact of common Mounjaro side effects such as nausea. Things to try and avoid include burgers, fatty bacon, chips, and fried chicken.
• Refined carbohydrates: Low in fibre and nutrients, these foods may destabilise blood glucose levels and can cause weight gain if eaten excessively. These include foods such as white pasta, rice, and bread. 
• Ultra-processed foods: Often contain excess sodium, harmful fats, and added sugars. These can increase cravings, causing you to potentially eat more than you should. Examples include sweetened drinks, packaged meat, pastries, crisps, and some ready meals. 
• Sugary products: Can cause spikes in blood sugar levels and contribute to excess calorie intake, without providing any nutritional benefit. Sweets, baked goods, sugary drinks, and juices are items to be wary of. 
• Artificial sweeteners: Perhaps surprisingly, consuming things like aspartame and sucralose can actually contribute to weight gain, while also encouraging sugar cravings. 

Mounjaro

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• Suitable for adults with a BMI of +30kg/m²
• Pre-filled injection pen

• Discreet delivery next working day
• Online prescription - No doctor visit

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What Makes a Balanced Meal

If you want to make the most of your Mounjaro meal plan, it’s important to include a balance of essential macronutrients that are designed to keep you fit and healthy.

Here’s an example of what this looks like on your plate:

1. Non-starchy fruit & vegetables (50%): Mushrooms, celery, onions, tomatoes, cauliflower 
2. Low-fat & lean proteins (25%): Eggs, chickpeas, fish, chicken 
3. Complex carbohydrates (25%): Sweet potato, whole wheat pasta, quinoa, brown rice
4. Healthy fats (2 tbsp): Hummus, avocado, olive oil dressing, or a sprinkling of nuts

For more information about how to make a balanced Mounjaro diet plan, you can check out this guidance from the NHS. 

What to Drink on Mounjaro

Remaining hydrated is essential when taking Mounjaro, as it can contribute to feelings of satiety and help with potential side effects. Water is your best option, as it doesn’t contain any calories, while things like herbal teas are also recommended. You can also add slices of lemon or lime to make plain-tasting drinks more appealing.

Try to drink at least 2-3 litres of water daily as part of your Mounjaro diet plan. Using large bottles can keep you sipping throughout the day. Additionally, your fluid intake can be topped up by consuming foods such as ramen and healthy soups. 

Sample 7-Day Mounjaro Diet Plan for Weight Loss

If you’re wondering what to eat on Mounjaro, or could do with some meal prep ideas, our handy 7-day Mounjaro diet plan for weight loss is here to help. 

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Mounjaro Diet Tips & Advice

To make the most of your weight loss journey, you may want to consider following these practical Mounjaro diet tips and strategies:

1. Stick to your dosage: Only take your prescribed dose and keep to your chosen injection day and time. Increase medication strength as and when it suits you.  
2. Practise mindful eating: Being in tune with your mind while you eat can help you recognise when you’re full. Try to put your fork down between bites and remove distractions such as the TV or your phone. 
3. Always check the label: Understanding food labels and what they mean is important for making informed decisions about what you’re eating. 
4. Remember to work out: Be sure to combine your Mounjaro diet plan with regular exercise, as this will contribute to weight loss, appetite reduction, and lower blood sugar.  
5. Follow plans & recipes: Having a proper schedule and nutritious recipes to hand will ensure you stay on track and aren’t tempted by unhealthy foods. 
6. Listen to your body: Learn to recognise when you’re feeling hungry, or whether you want to eat due to other factors such as boredom or stress levels. 
7. Avoid fad diets: Popular crash diets can actually do more harm than good, since they often deprive you of essential nutrients. 
8. Get enough sleep: Low energy levels can lead to craving high-calorie foods. 

Mounjaro Diet FAQs

If you’re wondering what to eat on Mounjaro, it’s likely that you’ll have several questions on your mind. We’ve put together a list of common queries to help you feel more confident. 

What Happens if You Don’t Eat Enough on Mounjaro?

It’s a common misconception that severely limiting your calorie intake will have a positive impact on weight loss. In reality, not eating enough on Mounjaro could slow down your metabolism, making shedding the pounds even more difficult. You could also leave yourself susceptible to gastrointestinal issues such as ulcers and acid reflux, alongside muscle loss, nutritional deficiencies, and fatigue.

Nausea is a common Mounjaro side effect, which can result in you not feeling up to eating as much as you should. If this happens to you, make sure you’re still getting plenty of fluids and try to eat small amounts, building yourself back up to normal when you feel able to do so. 

What Happens if You Overeat on Mounjaro?

Overeating on Mounjaro can seriously reduce the medication’s effectiveness for weight loss and leave you susceptible to side effects like bloating and nausea. Simply taking the treatment alone is not a magic solution, so it’s important to regulate your calorie intake and get plenty of exercise.

Consuming too many calories, even from healthy foods, could cause you to plateau or even gain weight. If you find that you’re struggling with reducing your appetite, you should speak to a clinician for advice. It may be that you’d have more success once you’re further along the Mounjaro dosage schedule, or you could find that an alternative treatment is better suited to your needs. 

Mounjaro

Rated 0 out of 5 based on 0 reviews

Rated 0 out of 5 based on 0 reviews

• Approved Weight Loss Treatment
• Suitable for adults with a BMI of +30kg/m²
• Pre-filled injection pen

• Discreet delivery next working day
• Online prescription - No doctor visit

Prices from £159.99 Review More Prices

Start Order More Info

Get Started

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Do I Need a Specific Diet Plan for Mounjaro?

Although there’s no set Mounjaro diet plan, it’s recommended that you have a well-balanced approach to food. This will not only help you achieve a greater level of weight loss, but could also lower blood sugar levels. Be sure to include things like lean proteins, healthy fats, fruit, vegetables, and wholegrains to give you the best chance of success.

If you need a bit more inspiration when it comes to preparing your meals, we’ve put together a comprehensive 7-day diet plan for weight loss that you can follow, as well as another menu for vegan diets.  

How Do I Know if the Mounjaro Diet is Working?

There are several ways you can monitor the progress of your Mounjaro diet to see if it’s having the desired effect. These range from tracking your weight and measuring yourself, to trying on clothes and taking selfies. You can even gauge whether you feel better in yourself or have more energy.

Let’s look at these points in a bit more detail:

• Tracking weight: It’s recommended that you weigh yourself every 2-4 weeks to keep an eye on progress. Don’t be tempted to do this too regularly, as you may become downhearted if there hasn’t been much movement. 
• Taking measurements: Monitoring the scales is just one way of keeping track of progress. You can also take measurements around your waist, thighs, hips, and chest every month or so and record any changes you notice. 
• Trying clothes: There’s no better feeling than noticing your clothes getting baggy and being ready to drop down to the next size. Try on your clothing every few weeks and see how you’re doing.
• Taking selfies: Taking regular photos is a great way of monitoring your journey, as it gives you a clear indication of how you’re progressing, sometimes more clearly than simply looking in a mirror. It also makes for some impressive before-and-after photos when you reach your goal. 
• Gauging feelings: If you’re feeling like you have more energy, or are even in a better mood overall, this could be a good sign that your Mounjaro diet is paying dividends. 

Can You Follow a Vegan or Vegetarian Diet on Mounjaro?

Yes! It’s absolutely possible to follow a vegetarian or vegan diet while on Mounjaro. Essential proteins can be obtained through plant-based sources such as chickpeas, quinoa, lentils, and tofu. Pair these with plenty of vegetables, fruits, and healthy fats, and you’ll have everything you need to eat well, feel great, and lose weight.

If you’re considering Mounjaro but want to avoid animal products in your diet, Prescription Doctor can assist you. We’ve put together a free 7-day vegan meal plan that you can take inspiration from. Remember that you may need to consider Vitamin B12 supplements and monitor your iron intake when following a vegan diet. 

What Supplements Should I Take on Mounjaro? 

When considering what to eat on Mounjaro, supplements are often overlooked as important elements. If you find you’re struggling to get all the nutrients you need, adding vitamins and minerals such as zinc, iron, and Vitamin D can help. You could also consider things such as magnesium, electrolytes, probiotics, and Omega-3 fatty acids. 

Comprehensive Weight Loss Support from Prescription Doctor

Understanding what to eat on Mounjaro is just one of the many important elements to consider while on your weight loss journey. You also need to ensure you are on the correct dosage, can manage side effects, and have a clear understanding of the medication's effects, among other things. If all of this sounds daunting, help is at hand with Prescription Doctor. 

From the outset, we’ll work with you to understand your circumstances and recommend the most appropriate solution. Simply fill out our online questionnaire and our clinicians will review your information and determine whether Mounjaro is right for you. If approved, we’ll deliver your medication in discreet packaging, potentially on the very next day.

Since our inception in 2013, we’ve supported countless people just like you throughout their weight loss journey — whether it’s by sharing essential resources, posting diet plans, or keeping track of your circumstances to ensure the medication is working as it should. We are here for you.

Ready to get started? Begin your Mounjaro consultation today. 

Authored By

Kelsey Butler

Dietitian Nutritionist

Kelsey Butler is a Registered Dietitian Nutritionist with a Master's in Nutrition Sciences. She is an expert in nutrition research, coaching, and content development.

Published on: 15/08/2025

Reviewed By

Mohamed Imran Lakhi

MPharm - Lead Pharmacist

Imran Lakhi is the superintendent pharmacist and founder at Prescription Doctor. He has been at the core of our team.

Reviewed on: 15/08/2025