A lot of people are interested in medicines like Mounjaro right now. That’s because they’ve been shown to work so well: for some, Mounjaro can lead to a 25% loss in body weight.
Yet lifestyle habits are an important part of the picture, too. You’re supposed to take Mounjaro alongside a balanced, nutritious diet and regular exercise—otherwise, it might not work as well.
Okay, but what should that diet actually look like? There’s no specific diet that’s considered best for weight loss, nor one that’s specifically recommended while taking Mounjaro. So, we get that you might feel a little confused about what to put on your plate while using it.
Not to worry—there’s plenty of well-established guidance around eating well for weight loss that we can look to for answers. We’ve summarised it for you below.
Why diet is important when taking Mounjaro?
First things first: Mounjaro may be effective, but it’s not a “quick fix” to losing weight. It’s meant to be taken for at least a year alongside healthy lifestyle changes—including your diet.
Mounjaro is a weekly injection for weight loss that works by making you feel full. While there’s no specific foods you need to eat or avoid per se, the advice is to eat a nutritious diet with fewer calories than you burn. We definitely don’t recommend extreme diets though, or anything that causes a severe calorie deficit.
A healthy diet provides your body with the energy and nutrients it needs to stay strong and prevent disease, while also supporting weight loss. Foods like whole grains, fruit, and vegetables can fill you up while being lower in calories.
And you’ll want to maintain and build muscle mass on your Mounjaro journey too. Resistance training can be great for this, but diet is important too—ensure you’re getting enough of the main food groups, in particular protein and carbohydrates.
How to eat a balanced meal for weight loss on Mounjaro?
There are a few approaches you could take here. We like the plate model for its simplicity. Basically, this is a way of dividing up your plate to help you measure out portion sizes for different foods:
- Fill up half your plate with vegetables. Aim for at least two portions: in the UK, one serving of fruit or veg is 80g.
- Carbs (like rice or pasta) should make up one quarter of your plate. Opt for wholegrain options where you can.
- The rest of your plate should be protein, which helps you feel full. Per dietary guidelines, adults should have 0.8g protein for each kilogram of their body weight per day. But eating more protein than this may be beneficial for weight loss.
- You’ll also want to include a small amount of healthy fats, such as olive oil, avocado or nuts.
In clinical research, people using Mounjaro got about half of their calories from carbs, 20% from protein, and 30% from fat. They also ate 500 calories less than what they’d typically burn in a day.
Mounjaro diet plan: what does a typical day look like?
Here’s how the above might translate into a day of eating on Mounjaro.
Heads up: the below is just an example—your diet should be tailored to your calorie needs, ideally with the help of a dietician or health provider. At Voy, our team of experts can help you put together a personalised plan as part of our weight loss programme.
Breakfast
Egg white omelette made with two eggs, about half a teaspoon of olive oil and no more than a tablespoon of cheese, plus one whole-wheat bagel or slice of wholemeal toast.
Lunch
Tuna sandwich made with wholewheat bread, diced celery, and a tiny bit of light mayonnaise (a tablespoon max). Add a squirt of lemon juice for taste.
Make a spinach salad on the side with no more than a tablespoon of vinaigrette. Add a tablespoon of nuts—we like almonds or walnuts. You could add a small handful of strawberries and a sprinkle of red onions, too.
Dinner
Protein such as lean meat, fish or tofu with wholewheat pasta (about ⅓ cup) cooked with a serving of mixed vegetables, plus garlic and onion.
Have a serving of steamed broccoli on the side.
Snacks
Reach for the fruit bowl: a banana and kiwi have around 150 calories each.
Or have a slice of wholewheat bread with half a medium avocado, plus a serving of steamed cauliflower.
What to eat on Mounjaro?
Okay, now let’s dive deeper into the advice around different types of foods. Though if you’re taking Mounjaro for type 2 diabetes, speak with your doctor directly about your diet plan.
Protein
To lose weight, you want to be eating fewer calories while still feeling full—and again, we don’t advise extreme calorie deficit. That’s where protein comes in. Not only does it take longer to digest but it also affects hormones (like ghrelin and GLP-1) that influence our appetite.
Fish, beans, eggs, tofu, chicken, and lean beef are all examples of protein sources. If you were aiming to eat 1,500 calories a day and get 20% of your energy from protein, that would mean you’d have about 75g of protein per day.
To give you an idea of how that could look: there’s about 50g protein in 250g salmon, 12g in 150g tofu, and 12g in two eggs.
Vegetables
Everyone should eat at least five servings of fruit and veg per day. But as well as being generally good for you (veg is chock-full of essential nutrients your body needs to thrive), this can contribute to weight loss. Vegetables are low in calories but high in fibre and water—which can help make you feel full.
All vegetables are healthy, but some that are higher in fibre include broccoli, cauliflower, leafy greens like kale, and butternut squash. It’s totally fine to use canned or frozen veg instead of fresh. Fibre can make you feel fuller for longer but it also supports the gut microbiome—a diverse and healthy microbiome is linked to good physical, mental and gut health.
Fruit
Like vegetables, fruits are generally low-calorie foods that are nutrient-dense and high in fibre.
But if fruit contains natural sugar, is it really good for weight loss? Yes, definitely. Fruit has been shown to help reduce appetite and overall calorie consumption. It’s got much less sugar than sweetened foods and is a great source of essential vitamins, minerals, and fibre.
In short, it’s really good for you—and, might we add, it’s delicious. A kiwi, apple, or handful of grapes all make for a terrific snack.
FYI: it’s better to eat whole fruits rather than having juice, as this preserves the fibre content.
Dairy
Generally, you should try to limit your dairy intake on Mounjaro, as these foods can be high in fat and calories. But in moderation, dairy can be a great source of calcium and sometimes protein—for example, there’s 10g protein in 100g of Greek yoghurt.
Carbohydrates
Remember when we said that you need to eat fewer calories than you burn to lose weight? Carbs are absolutely key here, because they’re our body’s main source of energy.
But watch out: not all carbs are created equal. Simple carbs—like white bread and pasta, which use refined grains—are broken down inside the body quickly. This gives you a burst of energy but doesn’t do a great job of keeping you full.
On the other hand, complex carbs are broken down more slowly, so energy is released more gradually. Foods like this are rich in fibre and described as low GI—and they can help keep your appetite at bay for longer. You can find complex carbs in wholegrain foods (like brown rice and wholemeal bread), oats, legumes, and starchy vegetables.
Fibre
Fibre is actually a type of complex carb. Like we just explained, that means that the body processes it slower, which can lower your appetite.
And because your body can’t digest fibre, it can also slow down the speed of digestion—which prolongs your feeling of fullness. Fibre also helps to bulk out your stool, which may ease constipation. And it can also keep your gut bacteria healthy.
Research suggests that eating 30g of fibre per day can contribute to weight loss. Wholemeal bread and pasta, brown rice, bulgur wheat, vegetables like broccoli, and pulses like beans and lentils are all high in fibre.
What to drink on Mounjaro?
Does what you drink matter when using Mounjaro? The answer is yes, it does.
Just as Mounjaro may decrease your appetite, some people find it decreases their thirst response too. So it’s important to be mindful of water intake to prevent dehydration.
Try to avoid drinks that are sugary or high in calories (this is good advice even if you aren’t taking Mounjaro!). Soft drinks are a prime example: a standard can of Coke has 39 grams of sugar but no other nutritional value. You take in these calories but they don’t make you feel full.
What about alcohol? It’s best to avoid alcohol at the start of your Mounjaro journey because it can cause nausea. You can then gradually introduce it to test out your tolerance as you get used to the weekly injections. But if you do drink, it’s best to do so in moderation.
For one, alcoholic drinks tend to be high in calories. They can also bring on similar side effects to Mounjaro, like nausea and indigestion—which can overlap and make you feel worse. Finally, drinking too much makes some people prone to cravings, usually for high-calorie fast foods.
And don’t forget to stay hydrated! Having around 6-8 glasses of water per day helps keep you healthy but may also contribute to feelings of fullness.
Foods to avoid on Mounjaro
There’s no fixed list of foods you can’t have on Mounjaro. But you should try to avoid those that will work against your health goals.
For example, processed foods—like crisps, biscuits, and fast food—are usually high in calories and saturated fats, without offering any real nutritional benefits. This includes foods with added sugar, like fizzy drinks, sweets, and cakes. Sugars are simple carbohydrates: they’ll give you a rush but won’t fill you up.
Try to stay away from greasy fried foods, too. Not only are they high in calories but they tend to use oils that contain saturated fats. If you are cooking with oil, use just a small amount of those with unsaturated fats—like olive oil.
What are the best snacks to eat on Mounjaro?
That would be snacks that are nutritious, fit into a balanced diet, and are eaten in moderate portions.
A piece of fruit is a great shout: a medium-sized apple is typically just under 100 calories but has 25g carbs and around 4g of fibre, plus nutrients like vitamin C and potassium.
Another option is a slice of wholegrain toast with avocado (we like ours with a squeeze of lemon), or perhaps a few wholegrain crackers with no more than a tablespoon of peanut butter.
Cooking tips while using Mounjaro
Did you know that how you cook your food can influence how nutritious it is?
If you’re making plant-based food, steaming or microwaving it can help to retain its nutritional content. This is because you’re not exposing the food to high temperatures or water for a long period of time.
Plus, eating your fruit and veg raw, boiling, pan-frying (putting the food on the pan without added fats), and roasting are all better options than frying. These four methods have been associated with better heart health and lower weight, possibly because they use few or no added fats.
Your Mounjaro diet
If that was a lot to take in, we understand. But we want to reassure you that it will get easier: all this new information will start to feel familiar as you settle into your routine.
We’re here to walk you through that process, step by step. Through one-to-one support, our coaches will help you navigate these changes to your diet. They’ll work with you to create a personalised plan of action—and will cheer you on all the way.
It’s all part of our weight loss programme. You’ll also get weekly medication and access to an app to track your progress. Take your next step and get started right now: fill out this short form and we’ll sort the rest.
FAQ
How many calories should I eat per day on Mounjaro?
Mounjaro is recommended alongside a reduced-calorie diet, which usually means that you eat 500-750 calories less than what you would normally use in a day. But you shouldn’t try to consume fewer calories than this.
Can I drink coffee on Mounjaro?
There’s no rule against it. But do be careful: both coffee and Mounjaro can increase your heart rate, so they could have a combined effect. If you’ve ever had any issues with your heart health, check in with your doctor to be safe. Coffee can also be a trigger for side effects like nausea, acid reflux and gut problems. So it’s best to avoid coffee as you start your treatment journey. You can try slowly re-introducing it as you get used to the weekly injections.
¹Aronne, Louis J et al. “Continued Treatment With Tirzepatide for Maintenance of Weight Reduction in Adults With Obesity: The SURMOUNT-4 Randomized Clinical Trial.” JAMA
vol. 331,1 (2024): 38-48. doi.org/10.1001/jama.2023.24945
²Coe, Sarah, and Spiro, Ayela. “Cooking at Home to Retain Nutritional Quality and Minimise Nutrient Losses: a Focus on Vegetables, Potatoes and Pulses.” Nutrition Bulletin, vol. 47, no. 4., pp 538-562 (2022). doi.org/10.1111/nbu.12584
³“Mounjaro. Package Leaflet: Information For The Patient.” Electronic Medicines Compendium. www.medicines.org.uk/emc/files/pil.15481.pdf. Accessed 22 Nov. 2024.
⁴Jastreboff, Ania M, et al. “Tirzepatide once weekly for the treatment of obesity.” The New England Journal of Medicine, vol. 387, no. 3 (2022). doi.org/10.1056/NEJMoa22060
⁵Holt, Susanne, et al. "Relationship of Satiety to Postprandial Glycaemic, Insulin and Cholecystokinin Responses." Appetite, vol. 18, no. 2, 1992, pp. 129-141, doi.org/10.1016/0195-6663(92)90190-H. Accessed 27 Nov. 2024.
⁶Kim, Ju Young. “Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance.” Journal of Obesity & Metabolic Syndrome vol. 30,1 (2021): 20-31. doi:10.7570/jomes20065
⁷Kohanmoo, Ali, et al. “Effect of Short-and Long-term Protein Consumption On Appetite and Appetite-regulating Gastrointestinal Hormones, a Systematic Review and Meta-analysis of Randomised Controlled Trials.” Physiology and Behaviour, vol. 226, article no: 113123 (2020). doi.org/10.1016/j.physbeh.2020.113123
⁸Koliaki, Chrysi, et al. “Defining the Optimal Dietary Approach for Safe, Effective, and Sustainable Weight Loss in Overweight and Obese Adults.” Healthcare, vol. 6, no. 3, p. 73 (2018). doi.org/10.3390/healthcare6030073
⁹“Healthy Eating When Trying to Lose Weight.” NHS. www.nhs.uk/better-health/lose-weight/healthy-eating-when-trying-to-lose-weight. Accessed 22 Nov. 2024
¹⁰Ma, Yunsheng, et al. “Single-component Versus Multicomponent Dietary Goals For The Metabolic Syndrome: A Randomised Trial.” Annals of Internal Medicine, vol. 162, no. 4 (2015). doi.org/10.7326/M14-0611
¹¹Nour, Monica, et al. “The Relationship Between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies.” Nutrients, vol. 10, no. 11, p. 1626 (2018). doi.org/10.3390/nu10111626.
¹²Rodriguez-Ayala, Montserrat, et al. “Cooking Methods and their Relationship with Anthropometrics and Cardiovascular Risk Factors Among older Spanish Adults.” Nutrients, vol. 14, no. 16, p. 3426 (2022). doi.org/10.3390/nu14163426
¹³Sharma, Satya P, et al. “Paradoxical Effects of Fruit on Obesity.” Nutrients, vol. 8, no. 19, p. 633 (2016). doi.org/10.3390/nu8100633
¹⁴Thornton, Simon N. "Increased Hydration Can Be Associated with Weight Loss." Frontiers in Nutrition, vol. 3, 2016, p. 183053. doi.org/10.3389/fnut.2016.00018. Accessed 27 Nov. 2024.
¹⁵“Tirzepatide for Managing Overweight and Obesity Draft guidance.” National Institute for Health and Care Excellence. (2024). www.nice.org.uk/guidance/GID-TA11156/documents/draft-guidance-2
