
Mounjaro Injections
from £139.00
Mounjaro is a popular weight loss injectable containing tirzepatide – an appetite suppressant that also delays the emptying of your stomach. This means it can make you feel less hungry after eating less food, making you feel fuller for longer. It’s an effective treatment, with studies showing that people taking the maximum 15mg weekly dose can lose up to 22.5% of their starting weight after 72 weeks.
However, Mounjaro cannot provide these results on its own. Following a healthy diet and exercise plan is key to helping you achieve and maintain your weight loss progress. Knowing what foods to eat on Mounjaro as well as what to avoid can also help you to fuel your body properly and reduce your chance of getting side effects.
In this guide, we share our Mounjaro diet and meal plan tips, including food group dos and don’ts, meal prep tips, and healthy snack swaps to help you lose weight safely and sustainably.
Medically reviewed by
Dr Brenda IkejiLast reviewed: 10 Feb 2025
Mounjaro injections do not cause weight loss directly. Instead, they reduce your appetite, making it easier to stick to a healthy, low-calorie diet plan.
Mounjaro contains the active ingredient, tirzepatide, which mimics 2 naturally occurring hormones in your body, GIP (glucose-dependent insulinotropic polypeptide) and GLP-1 (glucagon-like peptide-1). These hormones are usually released after you eat and signal to your brain that you’re full. They also slow down the emptying of the stomach and increase the production of insulin to lower blood sugar levels.
➤ When you inject Mounjaro, the synthetic hormones attach to the same receptors, so the same responses happen in your body. If you’d like to learn more about the specific process, check out our guide on how Mounjaro works.
In clinical trials, people taking Mounjaro alongside a balanced, reduced-calorie diet and exercise plan over 72 weeks lost:
This was compared to a 2.4% loss in those taking a placebo.
However, without sticking to a healthy diet and exercise routine, your weight loss progress can be slow or become stagnant. The wrong foods can also increase the severity of some of the more common Mounjaro side effects including nausea, diarrhoea, and other gastro-intestinal issues. Therefore, it’s especially important to follow the advice of your doctor carefully to get the best results.
When taking Mounjaro, it’s important to eat less to lose weight. The NHS recommends reducing your calories by 600 per day, which means:
However, these are general guidelines, and your recommended calorie intake may differ slightly. When starting treatment, your doctor will typically advise you how much to eat on Mounjaro based on your body mass index (BMI).
Please note: Even if you do not feel hungry during Mounjaro treatment, reducing your calorie intake more than this could cause a nutritional deficiency or make it more likely to get Mounjaro side effects. Your weight loss journey should never be about starving yourself.
Knowing what to eat on Mounjaro is just as important as knowing how much. It’s not just about consuming fewer calories, it’s about eating the right kinds of foods to ensure that you’re nourishing your body properly. For example, if you reduce your calorie intake but still eat lots of sugar and processed foods, you aren’t likely to lose weight.
Your daily calories should be made up of:
Each of your choices from the above food groups should be from healthy sources, which we’ll discuss in more detail throughout this article.
Healthier options are lower in calories, so you can eat more and get more nutrition, even while consuming fewer calories. A good way to tell whether your plate of food is healthy is to see how colourful and varied it looks, and whether it’ll provide nutritional value, such as if there’s a healthy source of protein, carbohydrate, or fat (which are macronutrients essential for health).
When you’re first starting treatment, it can be tempting to try an overly restrictive diet or fast for long periods. However, restrictive diets are not recommended, especially in the early stages of treatment. It’s important to give your body time to adjust to the medication, and depriving your body of essential energy sources that certain fad diets may restrict could cause or worsen side effects.
For instance, limiting your food intake between certain hours when you’re not used to it could cause nausea, which Mounjaro can also cause. You may be able to switch to a particular diet at a later stage of your Mounjaro treatment, but you should consult with your doctor before doing so to ensure it is safe and suitable.
We’ve included some nutritious and healthy recipes to get you started on your Mounjaro diet plan. Alongside our recipes, other resources to help with healthy eating include:
The recipes all serve 4 but you can split the ingredients list into how many servings you need, such as dividing the ingredients by 4 if you only need 1 serving. You can also stick to the same ingredient list and save the rest for another meal, depending on the recipe.
If you’re vegetarian or vegan, feel free to swap out any of the ingredients in these recipes for a suitable alternative, like plant-based meat, tofu, or veggies.
These breakfast ideas are a great way to start your day and contain plenty of nutritional value.
Using wholemeal bread and fresh tomatoes, this breakfast idea is simple and tasty, and contains 10 grams (g) of protein and just 5g of fat per serving. This recipe takes 5 minutes to prepare and just 15 minutes to cook.
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This smoothie recipe is full of nutrients and can be made just how you like, with dairy or non-dairy alternative milk. You can easily swap to another of your favourite fruits, such as strawberries or add other nutritional options like spinach, kale, chia seeds or a tablespoon of avocado. Plus, it’s quick and easy – taking just 5 minutes to prepare.
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Make this the evening before for an easy and healthy breakfast on busy mornings. It takes just 10 minutes to prepare and contains 8g of fibre, 10g of protein and just 4g of fat per serving.
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A tasty and filling breakfast containing 9.3g of fibre and 21.3g of protein, so you’ll feel fuller for longer. Perfect if you want to start with a bigger meal to keep you going on a busy day – with just 10 minutes prep time and 10 minutes cooking time.
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Quick, healthy and easy recipes for lunch at home or to take with you to work. Some of the breakfast recipes can also be used as lunch ideas, like baked tomatoes on toast.
A tasty and colourful salad packed full of nutritious ingredients. It's low in fat (4.8g per serving) and can be kept in the fridge and used over several days, saving you time during the work week. This recipe takes 10 minutes to prep, and 10 minutes to cook.
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A super simple and hearty lunch, with a creamy and flavourful filling. Potatoes can be baked or microwaved in less than 10 minutes.
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A popular Middle Eastern dish that is both healthy and easy to bake at home, this recipe requires a little more time (approximately 45 minutes) but is worth the extra effort. Contains 16.9g of protein, 56.5g of carbohydrates, and 10.3g of fibre per serving.
Falafel ingredients:
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Soup is always a great warming meal on cold days, plus it can be made in batches which can be frozen or refrigerated for upcoming meals. Adding more vegetables into your diet is a great way to get in extra nutrients and fibre too. This recipe has a prep time of 15 minutes and a cook time of 30 minutes.
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Eating healthy doesn’t need to be boring, and these dinner recipes are a great way to try new ingredients and find new family favourites.
A great vegetarian option, this dish needs a little longer to cook but can be made in bulk and saved for later. Each serving contains 10.5g of fibre, 14.9g of protein, and 12.7g of fat – usually, you should be looking for your servings to contain around 10g of fat but this dish contains lots of healthy fats so is still a great choice.
Rice and peas (the peas are actually beans):
Alternative beans: If preferred, you can use cowpeas, Gungo peas (pigeon peas), or black-eyed beans. To save time, tinned beans can be used instead of dried – just add all the ingredients and skip the initial boiling, moving straight to adding the rice.
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You do not need to miss out on your favourite dishes just because you’re eating healthier. This cheats’ pizza can be filled with your favourite vegetables with plenty of swappable and optional items – we recommend swapping for any fresh, frozen or canned veggies, such as spinach, squash, corn, or pineapple. Plus, it only takes 20 minutes to make.
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A West African dish known as mpoto mpoto and usually made with yams. It’s a spicy, simple, and low-cost dinner idea that takes just 20 minutes to prep, and half an hour to cook.
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*Texture tip: The potatoes don’t need to be completely smooth – leaving some chunks adds a nice texture.
A quick dish that can be made in just 30 minutes, it’s delicious, healthy and filling with 34.2g of protein and 10.6g of fibre per serving.
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Changing your meal plan and eating habits can take time and effort, and these adjustments may feel overwhelming at first. Here are some tips to help you stay on top of your Mounjaro diet plan:
Yes, you can snack while taking Mounjaro if:
While taking Mounjaro you can either stop snacking and only eat your main meals, or eat smaller meals and healthy snacks between meals. It may even be recommended to eat little and often like this if you’re getting side effects like nausea or stomach ache.
You should not snack on Mounjaro if this will take you over your daily calorie count and you’re not factoring in the calories from these snacks, as this could limit your weight loss results. Mounjaro is effective for weight loss but only if you stick to a lower calorie diet and eat healthily.
The 2 most important diet tips for Mounjaro are:
You may also find the following tips useful to help improve how you feel overall, and to help curb any side effects from treatment:
It’s best practice to count your calories, at least when starting your diet plan, so you can understand how many calories are in each meal and what kind of portion size this looks like.
You can use calorie-counting apps, like the NHS Food Scanner app. Apps like these are preloaded with food items and quantities, so you’ll only need to scan the barcode for the food you’re eating or type it in to find the information. You can use a measuring scale to weigh out your portions if you need to.
Don’t forget to add any snacks to your daily calorie count. Also include drinks that contain calories, like milky or sugary hot drinks, fizzy drinks, or alcohol.
If snacks and drinks are taking you over your calorie deficit for the day, it’s best to drink more water or look at ways you can make your favourite drinks less caloric, such as drinking coffee black or only adding a splash of semi-skimmed or plant-based milk. Avoid diet and ‘zero sugar’ versions of fizzy drinks, although they may contain fewer calories, the sweeteners in them can confuse your body and cause cravings.
Eventually, you’ll have a better idea of how many calories you’re eating and won’t need to track them as closely unless you notice your weight loss plateauing or that you’re gaining weight – then it might be best to check back in with calorie counting.
Macronutrients are the nutrients we need in the largest quantities. Our body uses them to make energy and stay strong and healthy. Macronutrients include carbohydrates, protein, fat, and fibre.
When choosing a macronutrient for your Mounjaro diet plan, it should be a healthy option containing micronutrients. For example, protein-rich foods like milk, fish, meat, and beans are all sources of calcium, vitamin D, and iron, which are micronutrients.
A good breakdown of macronutrients for your Mounjaro meal plan is:
This can also be broken down on your plate like this:
While these percentages can be tweaked slightly to work for you, this is a good starting point when choosing what to put on your plate. Most healthy diet plans split macronutrients in a similar way, so if you do not want to count your macros you can follow a healthy recipe plan instead. Anything from trusted and regulated sources like the NHS is a great place to start.
In practice, a balanced, nutrient-dense meal would involve pairing grilled salmon (a rich source of protein and healthy fats) with a serving of quinoa (a complex carbohydrate) and steamed broccoli (a fibre-filled vegetable). The Mounjaro diet plan recipes included at the top of this guide follow the same logic.
When choosing carbohydrates for your Mounjaro diet plan, it’s best to stick to complex carbs as they provide more energy, fibre, and micronutrients. They also take longer to digest than simple carbs like chocolate or processed foods, keeping you feeling fuller for longer.
Complex carbs should make up between 45 to 65% of your daily calories. Some options for your Mounjaro diet include:
“Complex carbohydrates are a great source of fibre. However, some are higher in fibre than others, such as lentils and beans. If you’re getting Mounjaro side effects like constipation, stomach pain, gas, or diarrhoea, we recommend eating fewer complex carbohydrates or choosing low-fibre ones. Increasing your fibre intake can cause the same effects so it’s best to increase fibre gradually and when your side effects get better.” – Dr Brenda Ikeji, Medical Editor.
Protein is needed for many essential functions in our body so it should be a staple part of your Mounjaro diet. Protein also helps with building and maintaining muscle, making it a great choice after a workout, especially one involving strength training.
Protein should make up between 10% and 35% of your daily calories, but we recommend closer to the 30% to 35% mark. When choosing protein options for your meals, stick to ones that are low-fat and lean, such as:
Healthy fats should make up between 20% to 35% of your daily calories and we recommend sticking to around 20% to 25% for the most effective weight loss results. You should limit or avoid unhealthy fats as much as possible while following your Mounjaro diet plan and after you stop taking it.
Healthy fats include polyunsaturated and monounsaturated fats. It’s important to have these in your diet in the right amounts as they can lower bad cholesterol levels (called LDL) and your risk of cardiovascular disease.
Unhealthy fats include trans and saturated fats and eating them regularly can cause an increase in obesity-related conditions like heart disease, diabetes, and blood vessel damage.
Examples of healthy fats include:
Dietary fibre is considered a macronutrient because it’s important for our digestive health, even though we do not digest it. Instead, fibre goes through your digestive system and out of your body through your stools. Fibre makes your stools softer and easier to pass as it absorbs water, so is especially important if you get constipation as a side effect of Mounjaro.
Fibre keeps your digestive system healthy and because it takes longer to digest, you’ll feel fuller for longer – making it the perfect addition to your Mounjaro diet plan. Fibre can be found in other food groups like carbohydrates.
Foods that are high in fibre and should be added to your Mounjaro diet include:
“It’s important to note that if your diet is currently very low in fibre, you may experience some gastrointestinal side effects including bloating and discomfort if you suddenly start eating significantly more fibre. You can curb these effects by gradually increasing your fibre intake (adding small amounts to one meal per day and adding more over time), and drinking plenty of water.
If you have any digestive flare-ups, you should stick to low-fibre foods such as white rice or pasta, skinless fruits, and lean proteins. These foods are gentler on the stomach and easier to digest, and once your symptoms pass, it’s safe to reintroduce fibre again.” – Dr Brenda Ikeji, Medical Editor.
Salt is a micronutrient and your body needs a small amount to work properly. What’s important is not having too much salt in your Mounjaro diet, as this is linked to an increase in high blood pressure, heart attacks and strokes.
High-salt diets are also more likely to cause obesity and insulin resistance. This is partly because salt can cause water retention, and because a high salt content can be found in ultra-processed foods which are also high in fat, sugar, and carbs.
The NHS recommends a salt intake of 6g a day, which is equivalent to about 1 level teaspoon. You can reduce your salt intake while on Mounjaro by:
When following a Mounjaro diet plan, knowing which foods to avoid is just as important as choosing the right ones. Certain foods can interfere with your weight loss goals, impact your blood sugar levels, or worsen side effects.
Here are some examples of what not to eat on Mounjaro:
Ultra-processed foods like crisps, ready meals, sweets, and biscuits are often high in unhealthy fats, sugars, and salt. These foods contain lots of calories without being nutritionally beneficial, and they can actually increase cravings and lead to a cycle of unhealthy eating habits, hindering your weight loss progress.
High-fat foods can slow digestion and increase feelings of nausea or discomfort while taking Mounjaro, which are common side effects of the medication. We recommend cutting down on or avoiding:
Grilling, baking, or steaming food you’d normally fry is also important to keep in mind.
Meals containing a high level of chilli or spicy sauce can irritate your stomach and worsen gastrointestinal side effects such as bloating, gas, or indigestion.
Carbonated drinks like cola can cause irritation and digestive discomfort, so we’d recommend cutting them out of your meal plan.
Foods with a high glycemic index (high sugar content) can cause rapid blood sugar spikes and crashes and add to feelings of dizziness or fatigue while taking Mounjaro. Examples of these foods include:
By steering clear of ultra-processed, fatty, spicy, and high-GI foods, you’ll give your body the best chance to thrive on your weight loss journey.
Below, we explore some of the healthy swaps you can make to help make sticking to your Mounjaro diet easier.
Snacks to avoid | Healthy alternative snacks |
---|---|
✗ peanut butter on toast |
✓ a handful of nuts |
✗ a glass of fruit juice |
✓ a piece of fruit |
✗ pre-made porridge (just add water) with added sugar and flavourings or dried fruit |
✓ porridge oats with fresh berries or banana |
✗ flavoured yoghurts |
✓ low-fat plain or Greek yoghurt with fresh fruit |
✗ scrambled eggs made with oil or butter on toast |
✓ a hard-boiled egg seasoned with pepper or paprika |
✗ crisps |
✓ raw vegetable sticks like peppers, celery or carrots with a low-fat hummus dip |
✗ ice lollies or ice cream |
✓ frozen fruit, or a banana halved, frozen, and dipped in dark chocolate |
The best way to know if your Mounjaro diet is working is by:
Tracking your weight loss with Mounjaro is a great way to keep motivated, especially on weeks when you do not see as much weight loss. In studies, it took up to 72 weeks on the 15mg maintenance dose to see a 22.5% loss from starting body weight, so remember to stick with it.
When you get a prescription for Mounjaro with ZAVA, you’ll receive our weight loss support pack with your first order. This includes printable trackers that you can use to track your weight loss, meal plans, and exercise while taking Mounjaro. It contains nutritional tips and advice for effective weight loss too.
“To get the best results from Mounjaro, create or follow a healthy diet plan and stick with it. Meal planning and prep are the best ways to succeed. It’s much easier to go to the store with a shopping list prepared than trying to make it up as you go along, and this may lead you to make unhealthy choices. Track your results and speak with a doctor if you need further advice with your nutrition or exercise plan.”
Losing weight with Mounjaro requires a combined effort of correct dosage, a balanced diet, and a healthy lifestyle. While Mounjaro reduces appetite and helps with blood sugar regulation, the key to achieving your weight loss goals lies in maintaining a calorie deficit, eating nutrient-dense foods, and avoiding unhealthy options like ultra-processed or high-fat foods.
Dieting while on Mounjaro doesn’t mean restrictive eating – it’s about making informed, sustainable choices that nourish your body while supporting weight loss. Remember that weight loss is a journey that takes time and effort, and making the right nutritional choices can help you achieve long-term success.
Yes, following a healthy diet while on Mounjaro is essential to make sure you’re getting the maximum benefits from the treatment. Mounjaro helps control appetite and blood sugar levels, but pairing it with a balanced, calorie-controlled diet is crucial for sustainable weight loss.
Eating healthily is also important for nourishing your body and minimising any side effects of treatment if you get them, such as nausea, diarrhoea, and constipation.
The best diet for Mounjaro is a balanced one and includes lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables. Restrictive diets like keto are not recommended initially as they may cause other side effects typical of low blood sugar, such as headaches and dizziness.
We recommend aiming to eat healthy meals with the right macronutrients as explored above, and avoiding ultra-processed and high-glycemic foods that can spike blood sugar levels.
It may be tempting to try restrictive diets like keto (low-carb, high-fat) while on Mounjaro to speed up weight loss, but this is not recommended – especially in the early stages of treatment. Suddenly restricting your carbohydrates can woren side effects such as fatigue and dehydration, making it harder for your body to adjust to the medication.
If you’re considering a keto or low-carb diet later in your treatment, consult your doctor first to ensure it’s safe and appropriate for you. Restrictive diets are not usually recommended for long-term weight loss because you can put weight back on when you stop following them as you reintroduce the food groups back into your diet. It’s best to find a healthy diet that works for you without feeling overly restrictive. This means you can continue following it, even after you stop weight loss medication.
Eating fatty foods while on Mounjaro can cause gastrointestinal discomfort, including nausea or bloating. High-fat foods are calorie-dense in general and can make it harder to maintain a calorie deficit, which can affect your weight loss progress and results.
Healthy fats are still fine to enjoy in moderation (such as avocado or extra virgin olive oil). If you’re unsure about what swaps you can make to make dieting on Mounjaro easier, speak to your doctor or take a look through this page for some ideas.
Diet drinks are a good swap for full-fat fizzy drinks if you’re used to having them, but we do not recommend consuming them regularly throughout your treatment. This is because artificial sweeteners in diet drinks can sometimes increase cravings for sugary foods or contribute to bloating. Healthy alternatives include flavoured water or herbal teas like peppermint or ginger.
If you overeat on Mounjaro, it can reduce the medication’s effectiveness and may cause gastrointestinal side effects like nausea or bloating. Consuming too many calories, even from healthy foods, can prevent weight loss or lead to weight gain.
For this reason, it’s important to stick to your Mounjaro diet plan, carefully monitor portion sizes and stay within your calorie target.
Eating too little, or nothing at all, while taking Mounjaro can lead to fatigue, nutrient deficiencies, and potential muscle loss. If your body doesn’t get enough calories, it may also slow your metabolism, making weight loss harder. To avoid this, it’s important to ensure you’re consuming enough nutrient-rich foods to meet your energy needs while maintaining a moderate calorie deficit.
Brenda studied medicine at St Georges University of London and has most recently worked in John Radcliffe Oxford University Hospitals, covering acute and general medicine.
Last reviewed: 10 Feb 2025
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