Mounjaro Diet Plan

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.

healthy foods on a platter including fruits and vegetables, salmon, and nuts and seeds
Brenda Ikeji

Medically reviewed by

Dr Brenda Ikeji

Last reviewed: 10 Feb 2025

How does Mounjaro help you lose weight?

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:

  • 16% of their starting weight on the 5mg maintenance dose
  • 21.4% of their starting weight on the 10mg maintenance dose
  • 22.5% of their starting weight on the 15mg maintenance dose

Average weight lost on mounjaro pens when using maintenance doses

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.

Start Your Journey With Mounjaro

How much food should I eat when taking Mounjaro?

When taking Mounjaro, it’s important to eat less to lose weight. The NHS recommends reducing your calories by 600 per day, which means:

  • people assigned male at birth should reduce their calories from 2,500 to 1,900 calories per day
  • people assigned female at birth should reduce their calories from 2,000 to 1,400 calories per day

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.

What are the best foods to eat on Mounjaro?

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:

  • protein (either plant-based or from meats and fish)
  • fruits and vegetables
  • complex carbohydrates (carbs)
  • dairy or dairy alternatives
  • a small amount of fat (usually a tablespoon serving with your 3 main meals)

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.

Mounjaro diet plan for weight loss

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:

Healthy eating recipes

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.

Breakfast

These breakfast ideas are a great way to start your day and contain plenty of nutritional value.

scrambled eggs

Baked tomatoes on toast

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.

Ingredients:

  • 8 tomatoes, halved
  • 3 handfuls cherry tomatoes, halved
  • 2 tablespoons white or wholemeal dried breadcrumbs
  • 4 teaspoons reduced-fat hard cheese, finely grated
  • 4 slices wholemeal bread
  • 1 pinch ground black pepper
  • 1 teaspoon dried mixed herbs
  • 2 teaspoons fresh chives, chopped (optional)

Nutritional information per serving:

  • 887kJ or 212kcal
  • 10g protein
  • 33.5g carbohydrate, of which 9g sugars
  • 5g fat, of which 2g saturates
  • 0.8g salt

Method:

  1. Preheat the oven to 190°C (170°C for a fan oven, or gas mark 5).
  2. Lay out the tomatoes, cut side facing up, on a baking tray. Lightly scatter the dried herbs and chives (if using) over them, then season with black pepper. Roast for 10 minutes.
  3. Sprinkle the breadcrumbs and cheese on top of the tomatoes, then return them to the oven for another 5 minutes.
  4. While the tomatoes are baking, toast your bread. Once ready, place the toast on warm plates and divide the tomatoes between them. Add a final sprinkle of black pepper before serving.

Blueberry and banana smoothie

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.

Ingredients:

  • 75g blueberries (fresh or frozen)
  • 2 small ripe bananas
  • 400ml semi-skimmed milk or plant-based alternative
  • half a teaspoon of vanilla extract or half a teaspoon of honey (optional)

Nutritional information per serving:

  • 429kJ or 102kcal
  • 5.3g protein
  • 2.6g fat, of which 1.3g saturates
  • 16g carbohydrate, of which 15g sugars
  • 0.6g fibre
  • 0.1g salt

Method:

  1. Add the blueberries into a blender together with sliced bananas.
  2. Next, pour in the milk and a dash of vanilla extract. Blend everything for a few seconds until the mixture is smooth and well combined.
  3. Divide the smoothie between your glasses and serve immediately.

Easy overnight oats

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.

Ingredients:

  • 150g high-fibre porridge oats
  • 25g dried cranberries or cherries
  • 50g ready-to-eat apricots, chopped
  • 25g sultanas or raisins
  • 300ml unsweetened apple juice
  • 8 tablespoons low-fat natural yoghurt
  • 100g fresh or frozen blueberries, thawed if frozen
  • 100g fresh or frozen raspberries, thawed if frozen

Nutritional information per serving:

  • 1,230 kJ or 294kcal
  • 10g protein
  • 58g carbohydrate, of which 29g sugars
  • 4g fat, of which 4g saturates
  • 8g fibre
  • 0.2g salt

Method:

  1. In a large bowl, combine the porridge oats with the cranberries, apricots, and sultanas. Pour in the apple juice and mix thoroughly. Cover the bowl and leave it in the fridge overnight.
  2. The next morning, divide the softened mixture into four cereal bowls.
  3. Top each portion with two tablespoons of natural yoghurt and scatter the berries evenly over the bowls before serving.

Scrambled eggs on mega-mushrooms with grilled peppers

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.

Ingredients:

  • 2 red peppers, deseeded and sliced
  • 4 very large mushrooms, stalks removed
  • 6 eggs
  • 4 tablespoons skimmed milk
  • 2 teaspoons lower-fat spread
  • 12 cherry tomatoes, halved
  • 4 wholemeal pittas
  • freshly ground black pepper (or anything else you like)

Nutritional information per serving:

  • 1,551kJ or 369kcal
  • 21.3g protein
  • 9.8g fat, of which 2.5g saturates
  • 44.3g carbohydrate, of which 6.9g sugars
  • 9.3g fibre
  • 1.1g salt

Method:

  1. Preheat the grill and place the sliced peppers and mushroom caps on the grill rack. Cook them for 4 to 5 minutes, turning once halfway through.
  2. While your vegetables grill, whisk the eggs and milk together in a bowl. Finely chop the mushroom stalks.
  3. In a non-stick saucepan, melt the lower-fat spread, then add the beaten eggs and chopped mushroom stalks. Stir continuously with a wooden spoon until the eggs begin to set and scramble. Mix in the grilled peppers and cherry tomatoes, cooking for a few more seconds.
  4. At the same time, warm the pitta bread in a toaster or under the grill. Heat four serving plates and place a grilled mushroom on each. Divide the scrambled egg mixture evenly between them, season with black pepper, and serve with the warm pittas.

Lunch

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.

falafels

Caribbean chicken salad

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.

Ingredients:

  • 150g easy-cook long-grain white rice
  • 150g pineapple pieces in natural juice, drained
  • 2 bananas, sliced
  • 100g red or green seedless grapes
  • 25g sultanas
  • 1 tablespoon lemon juice
  • 4 tablespoons low-fat natural yoghurt
  • 1 teaspoon reduced-fat mayonnaise
  • 250g cooked chicken, chopped
  • 1 handful lettuce leaves, shredded
  • 1 pinch ground black pepper

Nutritional information per serving:

  • 1,476kJ or 349 kcals
  • 25.5g protein
  • 4.8g fat, of which 1.3g saturates
  • 49.4g carbohydrate, of which 21.9g sugars
  • 3.4g fibre
  • 0.2g salt

Method:

  1. Simmer the rice in a pan of gently boiling water for around 15 minutes, or until tender. Drain, then rinse under cold water to cool it down quickly before draining again.
  2. In a bowl, combine the rice with the pineapple, bananas, grapes, sultanas or raisins, and a squeeze of lemon juice.
  3. In a separate large bowl, stir together the yoghurt and mayonnaise. Add the rice mixture along with the chicken, season with black pepper, and mix thoroughly.
  4. Lay the lettuce leaves on four serving plates and evenly distribute the chicken mixture on top. Serve immediately.

Chicken and tomato jacket potato

A super simple and hearty lunch, with a creamy and flavourful filling. Potatoes can be baked or microwaved in less than 10 minutes.

Ingredients:

  • 4 baking potatoes (King Edward or Maris Piper potatoes work best)
  • 4 boneless, skinless uncooked chicken breasts
  • 8 tomatoes (ripe is best)
  • 150g low-fat Greek-style natural yoghurt
  • 4 spring onions, finely chopped
  • 1 teaspoon red pesto, or a dash of hot sauce (optional)
  • 1 teaspoon dried oregano (use basil or rosemary if unavailable)

Nutritional information per serving:

  • 1,475kJ or 352kcals
  • 2.4g fat, of which 0.7g saturates
  • 5.5g sugar
  • 0.0g salt

Method:

  1. Scrub the potatoes clean, then pat them dry and prick them several times with a sharp knife.
  2. Microwave method: Place a single potato (around 225g) in the microwave and cook on full power (800W) for 6 minutes, turning halfway through. Let it stand for 1 to 2 minutes before serving. If cooking multiple potatoes, adjust the cooking time accordingly.
  3. Oven method: Rub a few drops of olive oil onto the potato skins, then place them in a preheated oven at 200°C (180°C for a fan oven, gas mark 6). Bake for about 1 hour and 15 minutes, or until tender.
  4. When the potatoes are nearly ready, cut the chicken breasts into bite-sized pieces. Heat a non-stick frying pan and cook the chicken for about 6 to 8 minutes, turning occasionally, until browned and fully cooked. Sprinkle in a pinch of dried oregano per person.
  5. Meanwhile, chop the tomatoes into chunks, removing the seeds. Once the chicken is cooked, mix it with the tomatoes, spring onions, and yoghurt. Add pesto if desired.
  6. Serve the baked potatoes topped with the chicken mixture and enjoy.

Falafel with crunchy veggies served in a wholemeal pitta

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:

  • 400g tinned chickpeas in water, rinsed and drained
  • 1 small onion, peeled
  • 1 clove garlic, peeled
  • wholemeal breadcrumbs (from 1 slice of bread)
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon olive oil

To serve:

  • 4 large wholemeal pitta breads
  • a few lettuce leaves
  • 2 medium tomatoes, sliced
  • a quarter of a cucumber, sliced
  • 4 tablespoons zero-fat Greek-style yoghurt

Nutritional information per serving:

  • 1564kJ or 371kcal
  • 16.9g protein
  • 56.5g carbohydrate, of which 7.6g sugars
  • 6.3g fat, of which 0.9g saturates
  • 10.3g fibre
  • 0.9g salt

Method:

  1. Finely chop the onion and garlic using a food processor or blender.
  2. Add the chickpeas, breadcrumbs, cumin, coriander, parsley, and olive oil to the processor and blend again until combined.
  3. Shape the mixture into 16 small balls and arrange them on a greased or lined baking tray. Place in the fridge to chill for 30 minutes.
  4. Preheat the oven to 200°C (180°C for a fan oven, gas mark 6). Bake the falafel for around 25 minutes, turning them occasionally to prevent sticking.
  5. To serve, fill each pitta with lettuce, sliced tomatoes, cucumber, falafel, and a spoonful of yoghurt.

Hearty vegetable and lentil soup

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.

Ingredients:

  • 1 large onion, chopped
  • 4 carrots, chopped
  • 1 red pepper, deseeded and chopped
  • 900ml reduced-salt vegetable stock
  • 50g dried red lentils
  • quarter teaspoon ground ginger (optional)
  • 4 tablespoons low-fat natural yoghurt
  • pinch of ground black pepper

To serve:

  • 2 teaspoons fresh chives (optional)
  • 4 wholemeal bread rolls (optional)

Nutritional information per serving:

  • 615 kJ or 146kcal
  • 6.5g protein
  • 1.4g fat, of which 0.4g saturates
  • 23.5g carbohydrate, of which 15.2g sugars
  • 7g fibre
  • 0.5g salt

Method:

  1. Place the carrots, onion, red pepper, lentils, and ginger (if using) into a large saucepan. Pour in the stock and bring to a boil. Once boiling, reduce the heat and let it simmer, partially covered, for about 25 minutes until the vegetables and lentils are soft.
  2. Once cooked, blend the soup using a hand-held stick blender or, if you have one, a food processor or liquidiser. Season with black pepper to taste.
  3. Divide the soup between 4 bowls and drizzle a little yoghurt on top. Garnish with extra black pepper and chopped chives (if using). Serve with wholemeal rolls if desired.

Dinner

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.

salmon pasta

Caribbean tofu and sweet potato curry with rice and peas

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):

  • 125g dried kidney beans, soaked overnight and rinsed
  • 1 medium onion, chopped
  • 2 spring onions, cut in half
  • 2 sprigs fresh thyme
  • 1 scotch bonnet pepper (optional)
  • 1 teaspoon black pepper
  • 1 teaspoon all-purpose seasoning
  • 1 garlic clove, finely chopped
  • 100ml low-fat/light coconut milk
  • 125g white rice (long grain or basmati), washed and drained

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.

Curry:

  • 300g extra-firm tofu, patted dry and cut into 2.5cm cubes
  • 3 teaspoons vegetable oil
  • 1 medium onion, chopped
  • 4 garlic cloves, crushed and minced
  • 0.5 teaspoon turmeric powder
  • 1 teaspoon paprika
  • 2 teaspoons Jamaican curry powder
  • 0.5 scotch bonnet pepper, deseeded and chopped (optional)
  • 0.5 teaspoon dried thyme
  • 1 low-salt seasoning cube (5g)
  • 1 bay leaf
  • 125g sweet potatoes, peeled and chopped into bite-sized chunks (you can also use squash or pumpkin)
  • 3 spring onions, chopped
  • 2 tablespoons fresh coriander to garnish, chopped (optional)

Nutritional information per serving:

  • 1,848kJ or 440kcal
  • 14.9g protein
  • 51g carbohydrate, of which 7.2g sugars
  • 12.7g fat, of which 3g saturates
  • 10.5g fibre
  • 0.4g salt

Method:

  1. Place the beans in a large pot and add the onions, fresh thyme, spring onions, chopped garlic, black pepper, all-purpose seasoning, whole scotch bonnet, and coconut milk. Pour in 400ml of water, stir well, then bring to a boil over medium-low heat. Let it simmer for 40 to 50 minutes, or until the beans are tender.
  2. Once the beans are ready, stir in the washed rice. Ensure there is about 2.5cm (1 inch) of water covering the rice and beans, adding more if needed. Cover the pot and cook on low heat for around 30 minutes, or until the rice is soft. Meanwhile, start preparing the curry.
  3. Heat 2 teaspoons of oil in a large non-stick pan or wok. Add the tofu cubes and fry until golden on all sides. Once done, transfer the tofu to a plate lined with paper towels to drain any excess oil.
  4. In the same pan, heat the remaining teaspoon of oil. Add the onions, garlic, and pepper, cooking over medium heat for a few minutes. Stir in the turmeric, paprika, curry powder, scotch bonnet, dried thyme, crushed seasoning cube, and bay leaf. Mix well and cook for another minute or two before adding the sweet potato, ensuring it's well coated in the spices.
  5. Pour in 500ml of water and bring the mixture to a boil over medium heat. Once boiling, cover and reduce to a simmer, cooking for 10 to 12 minutes until the sweet potatoes are soft and the curry has thickened.
  6. Return the tofu cubes and spring onions to the curry, bringing it back to a boil for another 5 minutes. Before serving, carefully remove the scotch bonnet from the cooked rice and peas, then fluff the rice with a fork. Plate up with a portion of the curry and garnish with fresh coriander.

Cheats' pizza calzone

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.

Ingredients:

  • 4 soft flour whole wheat tortillas
  • 4 tomatoes, chopped
  • 80g reduced-fat hard cheese, grated

Swappable or optional:

  • 1 red pepper, deseeded and thinly sliced
  • 1 yellow pepper, deseeded and thinly sliced
  • 150g closed-cup mushrooms, sliced
  • 4 handfuls mixed salad leaves
  • 1 carrot, grated
  • 2 celery sticks, chopped
  • 3 teaspoons dried Italian mixed herbs (optional)
  • 1 pinch ground black pepper (optional)

Nutritional information per serving:

  • 1,013kJ or 242kcal
  • 12.5g protein
  • 32.5g carbohydrate, of which 11g sugars
  • 7g fat, of which 1g saturates
  • 5g fibre
  • 0.9g salt

Method:

  1. Preheat the grill and place the peppers and mushrooms on a baking sheet. Grill for 4 to 5 minutes, turning once. Add the tomatoes and herbs, season with black pepper, and keep warm.
  2. Heat a dry frying pan over medium heat and place a tortilla in it. Sprinkle a quarter of the cheese evenly over the top and cook for 30 to 40 seconds, or until the cheese melts.
  3. Spoon a quarter of the vegetable mixture onto one side of the tortilla, then fold it in half over the filling. Cook briefly, then transfer to a warm serving plate and keep warm.
  4. Repeat the process with the remaining tortillas. Serve alongside salad leaves, grated carrot, and celery.

Asaro potato porridge

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.

Ingredients:

  • 1 scotch bonnet pepper
  • 1 medium chopped onion
  • 2 red bell peppers, deseeded and chopped
  • 300ml water
  • 425g sweet potato, peeled and cut into cubes
  • 425g white potato, peeled and cut into cubes (you can also use yams or extra sweet potato here)
  • 2 teaspoons red palm oil
  • 1 tablespoon ground crayfish (optional)
  • 1 small (5g) lower-salt stock cube
  • 80g kale, washed (or fresh/frozen spinach)
  • 4 hard-boiled eggs, peeled

Nutritional information per serving:

  • 329kcal or 1,378kJ
  • 14g protein
  • 10g fat, of which 3.5g saturates
  • 44g carbohydrate, of which 9.3g sugars
  • 5.7g fibre
  • 0.31g salt

Method:

  1. Place the scotch bonnet, onion, and red pepper into a food blender along with 300ml of water. Blend until you achieve a smooth paste.
  2. Transfer the blended ingredients into a large pot, then add the white potato, sweet potato, palm oil, stock cube, and crayfish (if using). Pour in enough water to ensure the potatoes are submerged by about 3cm.
  3. Cover the pot and bring it to a boil over medium-low heat. Let it cook for around 20 minutes, or until the potatoes are soft enough to mash. The mixture should have a loose, saucy texture.
  4. Reduce the heat and use a wooden spoon to gently mash the potatoes* into the sauce, mixing everything together.
  5. Stir in the kale and let it simmer for 3 to 5 minutes.
  6. Make four small wells in the mixture and gently place the hard-boiled eggs inside. Serve hot and enjoy.

*Texture tip: The potatoes don’t need to be completely smooth – leaving some chunks adds a nice texture.

Salmon and broccoli pasta

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.

Ingredients:

  • 2 salmon fillets
  • 250g wholemeal pasta (any shape is fine, but penne works well)
  • 5 spring onions, washed and chopped
  • 400g broccoli, broken into small florets
  • 100g peas (fresh or frozen)
  • 150g lower-fat soft cheese
  • 150ml skimmed milk
  • zest of 1 lemon
  • 2 tablespoons fresh parsley or chives, chopped
  • 1 pinch ground black pepper
  • 4 teaspoons reduced-fat hard cheese, finely grated

Nutritional information per serving:

  • 1955kJ or 465kcal
  • 34.2g protein
  • 13.8g fat, of which 3.6g saturates
  • 45.9g carbohydrate, of which 7.1g sugars
  • 10.6g fibre
  • 0.5g salt

Method:

  1. Bring a large saucepan of water to a boil on the hob and preheat the grill to medium-high. Place the salmon fillets on the grill rack and cook for 5 to 6 minutes. Once done, turn off the grill and let the salmon rest.
  2. While the salmon is cooking, add the pasta shapes to the boiling water and cook for 8 minutes. Then, stir in the spring onions and broccoli, cooking for another 3 to 4 minutes.
  3. Place the peas in a large colander. Once the pasta, broccoli, and spring onions are done, drain them into the colander over the peas to warm them through. Reserve 2 tablespoons of the cooking water in the pan.
  4. Return the saucepan to medium heat and add the soft cheese, skimmed milk, and the cooking water. Stir until the mixture becomes smooth, then mix in the lemon zest and parsley (or chives).
  5. Transfer the pasta and vegetables back into the pan with the sauce, stirring gently to warm everything through.
  6. Carefully break up the salmon into chunks and add it to the pan, stirring lightly to keep the pieces intact. Season with black pepper, then serve, topping each portion with a teaspoon of grated cheese.

Mounjaro meal plan tips

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:

  1. Make a shopping list each week: Save or screenshot any recipes you’d like to have for the week and take the time to write a shopping list to ensure you’ve got everything you need.
  2. Batch cook: Prepare meals like soups or casseroles in bulk to save time. The recipes on this page all serve 4, so even if you’re only making them for 1 or 2 people, the rest can be stored for quick and easy meals. Storing healthy pre-prepared food in your fridge can help you resist the temptation to order a takeaway or eat unhealthy meals if you’re feeling tired and not in the mood to cook.
  3. Portion meals: When preparing your meals, divide food into pre-measured containers for added convenience and portion control. Following recipes can help massively with learning portion sizes, as it will always tell you how many portions it makes.
  4. Make the most of leftovers: Repurpose dinner leftovers, like roasted chicken, into salads or wraps for lunch. Freeze extra portions for days when cooking isn't feasible.
  5. Choose seasonal and adaptable ingredients: Incorporate seasonal fruits and vegetables into your Mounjaro meal plan for freshness and affordability. You can also buy frozen or canned options when fresh produce isn’t available.
  6. Prepare healthy snacks: Stock up on low-calorie, high-protein snacks like boiled eggs, unsweetened popcorn, or nuts.

Can I snack while taking Mounjaro?

Yes, you can snack while taking Mounjaro if:

  • these snacks are included in your daily calorie count
  • you’re still sticking to a 600-calorie deficit
  • you’re snacking on nutritious, healthy foods, not high-calorie or processed snacks like crisps, biscuits, and chocolate

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.

What’s important for a Mounjaro diet?

The 2 most important diet tips for Mounjaro are:

  • being in a calorie deficit of roughly 600 calories per day
  • eating a balanced, healthy diet full of nutrient-rich foods and macronutrients (macros), with a focus on carbohydrates, fat, protein, fibre, and salt

You may also find the following tips useful to help improve how you feel overall, and to help curb any side effects from treatment:

  1. Stay hydrated: Hydration is key to both general health and managing side effects like nausea or constipation, which can occur while taking Mounjaro. Aim to drink plenty of water throughout the day, and consider having herbal teas like peppermint and ginger tea that can ease digestive symptoms.
  2. Light activity after meals: Light exercise after eating, such as a 10 to 15 minute walk, can help regulate blood sugar levels and improve digestion. This simple habit not only supports weight management but can also reduce feelings of sluggishness after eating.
  3. Add probiotics to your diet: Probiotics can promote a healthy gut and ease digestive discomfort. Include foods like low-fat yoghurt (preferably unsweetened or Greek-style), kimchi or sauerkraut, and kefir (a fermented dairy drink packed with probiotics).
  4. Avoid alcohol where possible: Drinking alcohol while on Mounjaro can cause blood sugar fluctuations and worsen gastrointestinal side effects like nausea or an upset stomach. Additionally, it has a high calorie content so it can also hinder your weight loss progress.

How to count calories

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 and other important food groups

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:

  • 45% from complex carbohydrates
  • 35% from lean, low-fat proteins
  • 20% from healthy fat sources

This can also be broken down on your plate like this:

  • 50% non-starchy vegetables
  • 25% low-fat proteins
  • 25% complex carbohydrates
  • 2 tablespoons of healthy fats, such as from your food being cooked in a healthy oil, a sprinkle of nuts on top, or in the form of a healthy, fat-based dip

A plate of food broken down into 50% non-starchy vegetables, 25% low-fat proteins % 25% complex carbohydrates.

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.

Carbohydrates

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:

  • whole grains like whole wheat or brown bread, rice, quinoa, or pasta
  • vegetables like white potatoes, sweet potatoes, corn, asparagus, and courgette
  • legumes like kidney beans, chickpeas, and lentils
  • couscous
  • fruits, including berries, apples, and melons

“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

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:

  • meats like chicken and turkey (skinless)
  • plant-based options like tofu, tempeh, beans, and chickpeas
  • fish
  • nuts, including almonds, pistachios, and peanuts
  • dairy products like eggs, milk, and low-fat Greek yoghurt

Fat

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:

  • oils including peanut, corn, olive, soybean, vegetable, and sunflower
  • walnuts
  • pumpkin seeds
  • low-fat hummus
  • avocado
  • low-fat cheese, such as feta
  • egg
  • oily fish like salmon, anchovies, or sardines
  • dark chocolate

Fibre

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:

  • whole grains
  • fruits and vegetables
  • nuts and seeds
  • beans and lentils

“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

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:

  • adding other herbs and spices to season, such as pepper, chilli, lemon juice, and garlic
  • trying your food without salt first
  • choosing lower-salt foods
  • eating whole foods and cooking from scratch, so you can avoid pre-packaged and processed foods that are high in salt
  • eating less salty foods, like cured meats, fish, cheese, pickles, and olives

Foods to avoid on Mounjaro

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:

1. Ultra-processed foods

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.

2. Fatty or fried foods

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:

  • fried foods, like fried chicken and chips
  • fatty cuts of meats, like sausages and bacon
  • high-fat dairy products, like cream and cheese

Grilling, baking, or steaming food you’d normally fry is also important to keep in mind.

3. Spicy foods

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.

4. Fizzy drinks

Carbonated drinks like cola can cause irritation and digestive discomfort, so we’d recommend cutting them out of your meal plan.

5. High-glycemic index (GI) foods

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:

  • white bread, pasta, and rice
  • sugary drinks
  • desserts
  • snack foods made with refined flour, like crackers or doughnuts

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.

Healthy swaps you can make when dieting on Mounjaro:

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

How to know if your Mounjaro diet is working

The best way to know if your Mounjaro diet is working is by:

  • tracking your weight loss using a weight loss tracker – we recommend weighing in every 2 to 4 weeks
  • noticing how you feel as you continue following your Mounjaro diet – you might feel healthier, like you have more energy, or just feel better generally
  • taking measurements around your waist, hips, thighs, calves, chest, or upper arms every month or so – the number on the scales is just one way to keep track of your weight changes
  • trying on clothes and noticing how they fit every few months – you might notice your jeans don’t feel as tight, or that you need to start buying clothes in a size down

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.”

Brenda Ikeji
Dr Brenda Ikeji Medical Editor

Conclusion

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.

Mounjaro diet FAQs

Do you have to diet on Mounjaro?

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.

What’s the best diet to follow on Mounjaro?

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.

Should you follow a keto diet while on Mounjaro?

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.

What happens if you eat fatty foods on Mounjaro?

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.

Can I drink Diet Coke on Mounjaro?

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.

What happens if you overeat on Mounjaro?

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.

What happens if you eat too little on Mounjaro?

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.

Medically reviewed by

brenda-ikeji.png Dr Brenda Ikeji

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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Calorie counting NHS Better Health [accessed 10 February 2025]

Eating a balanced diet, NHS [accessed 10 February 2025]

Healthy recipes, NHS Better Health [accessed 10 February 2025]

High salt intake: independent risk factor for obesity?, PubMed [accessed 10 February 2025]

Nutrition: Macronutrient Intake, Imbalances, and Interventions, PubMed [accessed 10 February 2025]

Mounjaro KwikPen 2.5mg solution for injection in pre-filled pen, emc [accessed 10 February 2025]

MUFAs, Science Direct [accessed 10 February 2025]

Polyunsaturated fatty acids and their effects on cardiovascular disease, PubMed [accessed 10 February 2025]

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What are macronutrients?, British Heart Foundation [accessed 10 February 2025]

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