What to eat on Mounjaro

Clinical studies have found that up to 96% of people lose 5% or more of their starting weight while taking Mounjaro alongside a reduced-calorie, balanced diet and regular exercise.

Mounjaro will make you lose your appetite, although this will help you regain control over your cravings. Avoiding food alone will not help you reach your weight loss goals.

If you do eat healthy, balanced meals even when you don’t feel like eating while taking Mounjaro, you risk not getting the right amount of nutrients and vitamins that your body needs. This can lead to health problems, which could impact your overall health as well as your weight loss progress.

Eating the ‘wrong’ foods on Mounjaro can impact you too, which is why it’s just as important to pay attention to what not to eat. You risk experiencing gastrointestinal side effects like stomach upset, nausea, acid reflux and diarrhoea if you opt for unhealthy, greasy, fatty foods.

Mounjaro and weight-related health conditions

You may be taking Mounjaro if you have a weight-related health condition, such as:

• prediabetes
• high cholesterol
• high blood pressure
• heart disease

Focusing on what you eat as Mounjaro curbs your cravings can help you to form meal routines that benefit you in the long term.

Wherever you’re at, knowing the basics of what to eat on Mounjaro can help you begin to tailor your food journey on Mounjaro and beyond.

There is no set Mounjaro diet plan. You should focus on making balanced choices about food and meals that contain all the food groups and nutrients that you need.

This way, even if you find yourself eating less, you can be sure that you are:

• eating the right amount of nutrients
• getting the vitamins that your body needs
• supporting your body and energy levels

To make sure your body is getting what it needs when your appetite is low due to medications like Mounjaro, you need to focus on food sources that are necessary for your functions and overall health. This includes:

Protein is a macronutrient and is made of amino acids. Amino acids are needed by the body for essential functions, like:

• creating antibodies to keep your immune system healthy
• building and repairing tissues, muscles, bones, and cells
• increasing energy levels – protein is one of 3 main energy sources, the others being carbohydrates and fat
• making enzymes that help with digestion
• regulating hormones

Stick to low-fat and lean protein sources, as these contain fewer calories and less fat.

➤ Learn more about proteins and calculate how much you need with our protein calculator.

Complex carbohydrates (or ‘carbs’ for short) take longer to digest so you feel fuller for longer. These include:

• wholegrains – brown rice, oats, whole-wheat pasta, and barley
• legumes and pulses – lentils, chickpeas, and kidney beans
• nuts and seeds

These differ from simple carbs (or sugars, like syrup, chocolate, and milk). Simple carbs provide quick energy but lack fibre and important nutrients.

Although white pasta, rice, and bread are technically classed as complex carbohydrates, they are not as good at keeping you full because of the processing they’ve gone through. As fibre is taken from the grain, they are broken down faster than brown or wholewheat alternatives.

Some complex carbohydrates are higher in fibre than others, like beans and lentils. If you get certain Mounjaro side effects, we recommend eating fewer complex carbs or ones that are lower in fibre. These side effects include:

• constipation
• gas
• burping
• bloating
• stomach pain
• diarrhoea.

It might help to try a range of different carbs to see which work for you.

The best vegetables for weight loss are low in starch and fibre.

Key benefits of low starch and low fibre vegetables:

Low starch vegetables include (but are not limited to):

• kale
• spinach
• lettuce
• bok choy
• broccoli
• onions
• garlic
• okra
• aubergine
• cauliflower
• cabbage
• celery
• cucumber
• peppers
• tomatoes

Low-fibre vegetables include (but are not limited to):

• beetroot
• carrots
• mushrooms
• asparagus
• chard
• pumpkin
• bean sprouts
• courgette
• potatoes
• swede

➤ Find ways to best incorporate these vegetables into your meal plans with our healthy dinner recipe guide.

When it comes to fruit, anything high in fibre and water will also keep you feeling full between meals. Studies have shown that fruit can help you feel fuller for longer.

Fruits are a great addition to a healthy breakfast or as a snack if you're feeling hungry or nauseous. Some of the best fruits for weight loss include:

• grapefruit – low in calories and high in antioxidants and vitamins
• apples – low in calories, high in fibre, and contain polyphenols which have been found to prevent the accumulation of visceral fat (fat that wraps around organs deep in your stomach)
• kiwi – highly nutritious, high in fibre, low-calorie, and are also extremely versatile, so can be used in cereal, baked goods, added to smoothies, or eaten on their own
• berries – both low-calorie and vitamin-rich, berries can help reduce blood pressure, inflammation and cholesterol, which are more likely if you’re overweight or obese

It’s better to eat fresh fruit if you’re trying to lose weight. Fruit juices contain a lot of sugar and less fibre because of the juicing process. You can also make smoothies with coconut milk or yoghurt as a tasty breakfast option.

Which fruits and vegetables are best if I have Mounjaro side effects?

Just like complex carbohydrates, many fruits and vegetables have a high-fibre content. If you get GI side effects like constipation, gas, bloating or diarrhoea, stick to low-fibre fruits and vegetables and slowly increase the amount of fibre in your diet as you feel able to. Your body will need time to adjust to a higher-fibre diet, especially if you did not eat a lot of fibre before.

Low-fibre fruits include:

• bananas
• melons
• apricots
• peaches
• canned fruits (just make sure they’re not sitting in syrup)

Healthy fats provide the fat content and energy you need for the day, alongside other health benefits. These fats include polyunsaturated fats and monounsaturated fats, which, when added to balanced nutritional plans, have resulted in weight loss and overall health benefits.

Discover more information on what fats are healthy fats:

How many calories should I eat on Mounjaro?

It is recommended to cut 600 calories daily to reach a calorie deficit on Mounjaro, alongside making sure you are exercising regularly.

Here is an overview of recommended daily calorie intake before and after a calorie deficit for Mounjaro:

Your diet needs will also depend on your personal circumstances, how much you exercise and your overall health.

➤ Tailor your daily calorie deficit to you with our calorie deficit calculator.

Each meal should provide a bit of everything you need, including fruits and vegetables, protein, healthy fats, dairy or non-dairy alternatives and grains or other complex carbohydrates.

Getting the right proportions of each of these food groups will help you to lose weight while taking Mounjaro, for example:

• Half a plate of non-starchy vegetables such as cauliflower, mushrooms, bell peppers, asparagus, onions, carrots, broccoli, celery and tomatoes.
• A quarter plate of lean or low-fat protein, such as tofu, chicken, fish, beans, chickpeas, eggs, tempeh or skinless turkey breast.
• A quarter plate of complex carbohydrates such as potatoes, brown rice, couscous, quinoa, sweet potatoes and whole wheat pasta.
• A small amount of healthy fat (around 2 tablespoons) like an olive oil dressing or a dip, hummus or smashed avocado, cheese, or sprinkle nuts or seeds over the top

Not sure where to start? Here are some examples of meals you could try while taking Mounjaro:

On a budget? Losing pounds should not have to come at a cost, try:

• Classic jacket potato: Baked potato, tuna, side salad
• Fresh zesty pasta: Wholewheat pasta, green beans, peas and broccoli, tomatoes, low-fat soft cheese and lemon
• Chilli con carne: Minced beef, red kidney beans, chilli flakes, stock and chopped tomatoes with wholegrain rice,

➤ Find more healthy dinner recipes

You can still make most of any of the listed meals by swapping out dairy, meat-based, non-halal or gluten products in a way that works for you and your personal dietary requirements.

If you’re relatively new to a vegetarian or vegan diet, make sure you’re getting all the nutrients you need and consider taking supplements, since Mounjaro may also increase your chance of nutritional deficiencies over time.

What are the best snacks for Mounjaro?

If you’re hungry between meals or feel nauseous, a healthy snack may help settle your stomach and fill you back up.

The best snacks for Mounjaro include:

• frozen or fresh yoghurt
• trail mix (all-natural)
• rice cake with dark chocolate
• sliced carrots or peppers and homemade hummus
• unsweetened popcorn (popped at home)

Anything that is highly processed, high in calories with low nutritional value or high in fat can directly cause side effects when you are taking Mounjaro.

There are 2 types of unhealthy fats, saturated and trans fats.

Eating too many unhealthy fats can lead to a risk of weight-related health conditions like:

• heart disease
• insulin resistance (your body either can’t produce or use insulin correctly) which can lead to type 2 diabetes
• inflammation

These are not only bad for your body but can limit the amount of weight you lose on Mounjaro. Limit these types of fats or swap them for healthy fats:

Dairy products are usually high in fat, so these should be eaten minimally. It’s best to find low-fat options or dairy alternatives, such as swapping cow's milk for oat milk, which is usually fortified with vitamins.

Most foods are processed in some way, but foods that have been highly processed usually contain a lot of salt, sugar, preservatives, flavourings and/or fat. These types of foods take up a lot of your calorie intake, even in low quantities, without providing any nutritional benefit.

Recent nutrition and clinical studies have found that ultra-processed (packaged) foods and unhealthy fats directly contribute to obesity globally and obesity-related health conditions. They have an impact on metabolic health, triggering chronic inflammation and disrupting the gut.

Examples of ultra-processed foods include:

• sweetened drinks, like diet or zero varieties
• crisps
• packaged baked goods, like biscuits
• sweets
• chocolate
• some ready meals
• packaged meat pastries, such as pasties and pies
• meats like bacon, sausages, hot dogs, jerky and burgers – eating a lot of red and processed meats can also increase your risk of developing bowel cancer

Like UPFs, refined carbohydrates have been processed. This removes most of their nutritional value, including minerals, vitamins, fibre and polyphenols.

Clinical studies on carbohydrate intake over 4 years have found that processed grains and sugar can make weight loss more difficult.

The most common types of refined carbohydrates include:

• white pasta
• white bread
• sweetened cereals
• white rice
• white flour

It’s best to swap refined carbs for whole-wheat or wholemeal alternatives. These products are made with the whole grain, rather than being processed and stripped of essential nutrients.

• Green – healthiest choice
• Amber – fine to eat most of the time
• Red – good to limit, eat in small amounts

Tip: The higher the weight (g or grams), the more the fat/saturates/sugar or salt content.

Water can help you to stay hydrated, as well as prevent potential side effects and contribute to effective weight loss, according to studies. Drinking just 500ml of water can boost metabolism in both men and women by 30%.

By drinking water regularly on Mounjaro, you can:

• reduce the risk of side effects – like constipation, nausea, and vomiting
• stay fuller for longer, and reduce cravings
• help your body digest the food you eat

We recommend drinking 2 to 3 litres of water a day on Mounjaro. This seems like a lot, but it is achievable if you:

• add lemon slices or lime to flavour your water
• track your hydration levels on apps
• consume more fruit, which contains water
• use a reusable water bottle during the day and set goals

Other drinks recommended on Mounjaro are herbal teas, such as peppermint or ginger. These can help with nausea and vomiting and are a great replacement for tea and coffee.

Many drinks contain hidden calories, fats and sugars that add to our daily calorie intake without nutritional benefit.

Drinks to limit or avoid on Mounjaro include:

1. Alcohol

There are no interactions between Mounjaro's active ingredient tirzepatide and alcohol, so it is safe to drink in moderation. But, alcohol and Mounjaro aren’t a great combination for a few reasons:

• Alcohol affects your blood sugar levels, leading to spikes which could cause cravings and lead to you eating more.
• Alcohol disrupts your sleep, leaving you fatigued the next day. Being tired makes it harder to stick to a diet plan or exercise and may also increase cravings.
• There are many ‘empty calories’ in alcoholic drinks, especially beer, cider and wine. This can interfere with your weight loss results and possibly cause weight gain if you aren’t factoring in the extra calories you’re getting from alcohol.
• Drinking alcohol can cause gastrointestinal issues, such as nausea, diarrhoea, vomiting and acid reflux. These are also side effects of Mounjaro, so drinking could increase your risk of getting these side effects or make them worse if you already have them.

Keep your alcohol intake to a minimum or avoid it completely if you get side effects, especially after you increase your Mounjaro dosage.

2. Carbonated drinks

Studies have shown that the carbon dioxide in carbonated drinks can increase the appetite, releasing ghrelin in the system. In other studies, ghrelin has been found to affect sleep, which can impact weight loss progress.

Carbonated drinks can increase risk of side effects like acid reflux, indigestion and bloating because they contain carbon dioxide. They can also contain lots of sugar which can contribute to weight gain, even if you are eating less.

Examples of carbonated drinks include:

• fizzy drinks
• sodas
• Beer

3. Caffeinated drinks

There are theories that caffeinated drinks can help you lose weight. Some studies have found that caffeine could potentially:

• promote body fat reduction
• increase energy
• temporarily boost metabolism
• temporarily suppress appetite

However, while this may be the case in some people, in general, we advise that caffeinated drinks are consumed in moderation. Any effects are temporary, and excess consumption of caffeine can impact your weight loss journey.

Although there are reported benefits to caffeine, it can also affect your sleep quality if you do not drink it in moderation. Clinical studies have also found caffeine to increase your cortisol levels (stress levels). Your sleep quality and mental wellbeing is important during your weight loss journey – having low sleep quality and not being in the right frame of mind will make it harder to follow changes to your lifestyle and achieve the results you want to achieve.

Caffeine can also increase your side effects on Mounjaro, particularly nausea and diarrhoea, acid reflux and vomiting.

Alternatives to caffeinated drinks

You can find decaf alternatives to your favourite caffeinated drinks in supermarkets, or opt for herbal teas instead, like peppermint tea.

If you still want to enjoy coffee from time to time, try decaf options and avoid syrups, sugar and milk.

Certain lifestyle tips and hacks can help you lose weight faster and more consistently. Try incorporating the following into your life to improve your weight loss results:

Use trackers

It can be very encouraging to see how far you’ve come in your journey, especially if you reach a weight loss plateau (you stop losing weight temporarily). Consider using a weight loss tracker to monitor your progress once a week or once every few weeks. It’s best to check the scales and take waist measurements, as your waist is likely to change more consistently than the number on the scales due to water weight, bowel movements and time of day.

Exercise and meal trackers can also be great for tracking your other weight loss habits. Try adding notes about how you felt after eating each meal and which you enjoyed most. This can help with meal ideas and planning in the future, especially if you get side effects from Mounjaro.

How you cook your food matters

Try grilling, baking or air frying proteins instead of shallow or deep frying them – you’ll use a lot less oil this way, which is high in fat. Using herbs and spices for flavour and less salt can also help reduce the risk of a heart attack and high blood pressure.

Get active every day

Exercising is great, but moving more throughout the day can help with weight loss and general fitness levels too. Try:

• taking the stairs rather than the escalator
• using a standing desk
• getting off the bus a stop earlier
• having a walk with a friend and grabbing a coffee to go

You might want to set a goal to get more active each day, such as walking 10,000 steps a day.

Drink enough water

Our bodies need water to survive but more than that, drinking enough water throughout the day (and not only when we feel thirsty) can keep our stomach full. It’s also a great replacement for sugary drinks, as it contains no calories.

Follow meal plans and recipes

Changing your diet can be difficult without a plan in place. While you’re likely to learn what meals and foods to buy as you continue eating healthily, start by following recipes or healthy meal plans. Otherwise, going to the supermarket and knowing what to buy and cook can feel daunting, and you may be less likely to stick to a balanced diet.

Get support

Losing weight as part of a group can be a great motivator, whether with a friend, family member, or weight loss support group in your area. Even if people around you aren’t following a weight loss plan, they can still be your support system and help cheerlead you on tough days.

Let people close to you know what you’re doing and ask for their support, such as suggesting healthier alternatives when hanging out, like a walk, yoga class or cooking a homemade meal rather than a night out or takeout.

Your GP or online doctor can also support you with your weight loss journey should you need it.

➤ Get further guidance on eating and living well on GLP-1 medications.

Listen to your intuition

When it comes to eating, many of us have preconceived notions about when or how much we should eat. This can stem from our culture, family, environment and societal influences. Listening to your body and learning when you actually feel hungry and full can significantly help with weight loss.

To improve your intuition around eating, try:

• drinking a glass of water before eating, to see if your hunger lowers
• distracting yourself with another activity to see if boredom is making you reach for food
• meditation and mindful techniques, these can make us more in touch with our body and the way we eat, such as eating slowly and without distraction from devices
• checking on your stress levels, as you may have developed a habit of eating when you feel stressed
• asking yourself whether you’re hungry or just experiencing cravings – studies show that substances like sugar can be addictive so you may be tempted to have these foods because your body is craving them