What should you eat for breakfast on Mounjaro?

Jump to: Why protein-rich breakfasts matter | Breakfast ideas that work with Mounjaro | Managing morning side effects | Common breakfast barriers | Take home message

A protein-rich breakfast containing healthy fats, fibre, and complex carbohydrates is the best choice when taking Mounjaro (tirzepatide). This combination helps preserve muscle mass during weight loss and provides sustained energy throughout the day.

Research shows that high-protein breakfasts significantly reduce hunger throughout the day.

A study published in the American Journal of Clinical Nutrition found that participants who ate a high-protein breakfast reported feeling fuller for longer and consumed fewer calories later in the day compared to those who skipped breakfast.

While Mounjaro lowers your appetite, what you eat still matters. The medication slows digestion and reduces hunger, making it even more important to focus on nutrient-dense foods that support muscle maintenance and energy levels.

Eating 20-40g of protein at breakfast helps maintain lean tissue and will support sustainable weight loss on Mounjaro. This is roughly equivalent to:

• 250g Greek yoghurt with nuts and seeds
• 3-4 large free-range eggs with vegetables on sourdough toast
• A protein smoothie made milk, protein powder, fruit, and milled chia seeds

Why protein-rich breakfasts matter when taking Mounjaro

Mounjaro works by mimicking the GLP-1 and GIP hormones that control hunger and blood sugar.

While this helps reduce overall appetite, it doesn’t eliminate your body’s need for essential nutrients, particularly protein.

When losing weight, our body naturally breaks down some of our lean tissues alongside fat (although this reduction in lean tissues isn’t always a concern, as we discuss in our guide).

To maintain lean tissues, protein intake becomes especially important.

Starting your day with protein serves several crucial functions:

1. Maintaining muscle: Overnight, our body enters a fasting state where some muscle and other lean tissue breakdown occurs. A protein-rich breakfast halts this process and stimulates the production of new tissues.
2. Stable blood sugar: Protein helps maintain stable blood glucose levels, working alongside Mounjaro’s effects to prevent energy crashes later in the day.
3. Reduced overall hunger: Research shows that eating protein at breakfast reduces hunger and daily food intake more effectively than lower-protein or skipped breakfasts.
4. Better food choices: Starting your day with protein tends to lead to healthier food choices throughout the day, likely due to its effect on lowering hunger.

It’s also crucial to combine protein with fat, fibre, and complex carbohydrates.

Fat slows digestion and increases natural levels of GLP-1, fibre supports gut health, and complex carbohydrates provide sustained energy release and sources of fibre.

Key points:

• Aim for 20-40g of protein at breakfast to preserve muscle during weight loss
• Including healthy fats slows digestion and increases feelings of fullness
• Fibre from vegetables or fruits supports gut health
• Complex carbohydrates provide sustained energy

Breakfast ideas that work well with Mounjaro

Based on our balanced plate model, these breakfast options provide sufficient protein while incorporating healthy fats, fibre, and complex carbohydrates. Each can be adjusted based on your appetite levels while on Mounjaro.

Greek yoghurt-based options

• 25g Greek yoghurt (~25g protein) with berries, sliced almonds, and 1 tbsp chia seeds
• 150g Greek yoghurt with 2 tbsp natural peanut butter and sliced apple
• Overnight oats made with 40g oats, 150g Greek yoghurt, and mixed berries

Egg-based options

• 4-egg omelette with spinach, mushrooms, and 30g grated cheese
• 3-4 boiled eggs with ¼ avocado on 1 slice wholegrain toast
• Egg muffins with vegetables and cheese (can be batch-cooked and reheated)

Smoothie options

• Protein smoothie with 30g protein powder, unsweetened almond milk, 1 tbsp flaxseeds, and frozen berries
• Green smoothie with spinach, 1 scoop protein powder, ½ avocado, and unsweetened almond milk
• Yoghurt smoothie with 150g Greek yoghurt, 1 tbsp nut butter, and ½ banana

Quick options for busy mornings

• Hard-boiled eggs (prepared in advance) with cherry tomatoes and pre-sliced cheese
• Greek yoghurt with pre-measured portions of nuts and berries

Each of these options follows our balanced plate approach while being adaptable to your changing appetite on Mounjaro.

On days when you feel less hungry, focus on consuming foods that are easier to digest, like smoothies or scrambled eggs.

Key points:

• Choose breakfasts containing 20-40g protein from eggs, Greek yoghurt, or protein powder
• Include healthy fats from nuts, seeds, avocado, or olive oil
• Add fibre through vegetables, fruits, or whole grains
• Prepare components in advance for busy mornings
• Focus on eating easier to digest foods when appetite is very low

Managing morning side effects through breakfast choices

Some people experience nausea or delayed gastric emptying, particularly in the morning, when taking Mounjaro. Your breakfast choices can help manage these side effects.

For morning nausea

• Start with small portions and eat slowly
• Cold foods are often better tolerated than hot ones
• Plain Greek yoghurt with stewed fruits might be easier to eat
• Ginger tea before eating can help settle the stomach
• Wait 30-60 minutes after waking before eating and drink a glass of water

Adjusting portion sizes

While on Mounjaro, you’ll likely feel full with smaller portions. Rather than reducing all components equally, maintain protein amounts while adjusting other elements:

• Keep protein at 20-40g regardless of appetite changes
• Reduce carbohydrate portions if needed
• Maintain fat inclusion for satiety and nutrient absorption
• Ensure at least some vegetable or fruit content for micronutrients

Key points:

• Cold foods and smaller portions often help manage morning nausea
• Maintain protein amounts even when reducing overall portion size
• Consider timing breakfast 30-60 minutes after waking if nausea is an issue

Common breakfast barriers and solutions

“I’m not hungry in the morning on Mounjaro”

While Mounjaro reduces appetite, breakfast remains important for muscle preservation and health. If you’re not hungry:

• Start with a smaller portion focused on protein
• Try liquid nutrition like a protein smoothie
• Delay breakfast by 1-2 hours after waking, but don’t skip it entirely
• Consider dividing breakfast into two mini-meals separated by 2-3 hours
• Ensure you drink water when you wake up

“I don’t have time for breakfast”

• Prepare components in advance (boiled eggs, overnight oats, cut vegetables)
• Create grab-and-go options kept in the fridge
• Use weekend batch cooking for weekday convenience
• Make a whole-food smoothie to take with you

“I feel full after just a few bites”

• Prioritise the protein component first
• Use more calorie-dense options like nut butters to get sufficient nutrition in smaller volumes
• Consider nutrient-dense liquids that require less digestive effort
• Focus on quality over quantity; 3-4 scrambled eggs will provide more nutrition than a bowl of cereal, for example

“I don’t like traditional breakfast foods”

• Any protein-rich meal works for breakfast; leftover dinner is perfectly acceptable
• Try savoury breakfast options like avocado toast with eggs if sweeter options don’t appeal
• Smoothies can be made to taste like dessert while containing balanced nutrition

Key points:

• Never skip breakfast entirely, even when appetite is reduced
• Prepare components in advance to overcome time barriers
• Prioritise protein even when only able to eat small amounts
• Non-traditional breakfast foods are perfectly acceptable

Take home message

A protein-rich breakfast that includes healthy fats, fibre, and complex carbohydrates provides the foundation for successful weight loss on Mounjaro.

By consuming 20-40g of protein at your morning meal, you support muscle preservation and set yourself up for balanced hunger levels throughout the day.

While Mounjaro makes eating less easier, what you eat still matters significantly. Prioritising nutrient-dense foods at breakfast gives your body the resources it needs during weight loss and helps establish sustainable habits for long-term health.

Even on days when appetite is low or side effects are present, finding ways to include a quality breakfast, however small, supports your weight loss journey by maintaining muscle mass and overall health.

The habits you develop now around breakfast will continue to serve you well, not just during your time on Mounjaro, but as part of your ongoing health journey if you decide to come off the medication in the future.