7-day Mounjaro meal plan | Dietitian approved meal plan for weight loss

Jump to: Balanced plate model | 7-day meal plan | Managing side effects through food | Meal prep tips | Practical portion sizing | Frequently asked questions | Take home message

If you’re taking Mounjaro (tirzepatide), a diet based on whole foods rich in protein, fibre, fat, and complex carbohydrates is your best approach for sustainable weight loss and managing side effects.

While Mounjaro helps control your appetite, what you eat still matters. The medication slows down digestion and reduces hunger, making food quality particularly important for keeping your energy up and ensuring you get enough protein and nutrients.

Many people starting Mounjaro wonder what they should eat, when they should eat, and how to handle common side effects like nausea through their food choices.

This practical meal plan gives you a week’s worth of balanced, satisfying meals that work well with the medication.

There’s no one ‘perfect’ Mounjaro diet, but focusing on protein-rich foods, plenty of vegetables, and appropriate portion sizes will help you get the most from your medication while building habits that last.

Balanced plate model for Mounjaro

The balanced plate approach works particularly well with Mounjaro because it ensures you’re getting adequate nutrition even when your appetite is reduced. Here’s what to include in each meal:

Protein (25% of your plate)

Aim for 30-40g of protein at each meal (roughly the size of your palm). Protein helps preserve muscle mass during weight loss and keeps hunger at bay between meals – especially important when starting Mounjaro, when your appetite signals might be changing.

Good choices include:

• Chicken, turkey, and lean red meat
• Fish and seafood (particularly oily fish like salmon)
• Eggs (2-3 per serving)
• Greek yoghurt (200g provides about 20g protein)
• Tofu, tempeh, and legumes

Vegetables (50% of your plate)

Fill half your plate with non-starchy vegetables for essential nutrients and fibre. The fibre helps slow digestion (working alongside Mounjaro) and provides bulk that helps you feel satisfied with smaller portions.

Focus on:

• Leafy greens (spinach, kale, rocket)
• Broccoli, cauliflower, Brussels sprouts
• Peppers, courgettes, aubergines
• Tomatoes, carrots, mushrooms

Complex carbohydrates (25% of your plate)

Choose whole, unprocessed sources of carbs that provide sustained energy and additional fibre:

• Whole grains like brown rice, quinoa, and oats
• Sweet potatoes, butternut squash
• Beans and lentils (which also add protein)
• Wholegrain bread (1-2 slices)

Fat

Ensure you include a portion of fat from whole foods the size of your thumb:

• Extra virgin olive oil (1-2 tbsp for cooking or dressings)
• Avocado (¼-½)
• Nuts and seeds (a small handful)
• Oily fish like salmon

7-day meal plan

This practical meal plan includes simple meals that work well with Mounjaro. You’ll notice a focus on protein-rich breakfasts, which help set you up for the day, and meals that are gentle on the stomach to manage potential digestive side effects.

The plan includes some ‘quick prep’ sections for days when you might have less energy (common when starting the medication).

Printable weekly meal plan for Mounjaro

	BREAKFAST	LUNCH	DINNER
MONDAY	200g plain Greek yoghurt with berries and sliced almonds (Provides ~20g protein, gentle on the stomach)	Courgette frittata slice + Green salad (2 handfuls of baby spinach, 1 tomato, ¼ cucumber, ½ chopped red pepper, olive oil and lemon dressing) Quick prep: make extra frittata slices for quick protein on low-energy days	Goulash soup Side effect tip: If experiencing nausea, let soup cool slightly before eating Quick prep: put one serving in the fridge for lunch tomorrow and freeze the rest
TUESDAY	2-3 eggs your way + ¼ avocado on 1 slice wholegrain toast Side effect tip: If experiencing nausea, scrambled eggs are often easier to digest than fried	Goulash soup (leftover) Side effect tip: Add an extra 100ml water if you’re finding rich foods difficult	Mediterranean quinoa + 2 tbsp Greek yoghurt Quick prep: make extra for Thursday’s lunch
WEDNESDAY	Very berry smoothie Side effect tip: Add 1 scoop protein powder (20g protein) to support muscle maintenance if appetite is reduced Quick prep: prepare a salad container with leftover frittata slice for lunch	Courgette frittata slice (leftover) + green salad	Coconut dahl + 2 tbsp Greek yoghurt and fresh chopped herbs Quick prep: store extra dahl for Friday’s dinner when energy might be lower
THURSDAY	Mushroom omelette (2-3 eggs) with 30g grated cheese Side effect tip: Add extra mushrooms for volume without heaviness if appetite is low	Mediterranean quinoa (leftover) + 2 tbsp Greek yoghurt	Warm lamb salad Side effect tip: If experiencing nausea, serve the lamb at room temperature rather than hot Quick prep: prepare overnight oats (40g) for tomorrow’s breakfast
FRIDAY	Pre-prepped overnight oats + 200g Greek yoghurt and berries Side effect tip: Cold foods are often better tolerated if experiencing morning nausea	Warm lamb salad (leftover) Side effect tip: If experiencing fullness, focus on eating the protein portion first	Coconut dahl (leftover) + 2 tbsp Greek yoghurt Quick prep: This gentler meal is perfect for the end of the week when side effects might be more noticeable
SATURDAY	Blueberry oat pancakes Side effect tip: Make smaller pancakes if appetite is reduced Quick prep: defrost a serving of goulash soup if eating lunch at home	Eating out: choose a meal with protein and vegetables Restaurant tip: Ask for dressings/sauces on the side as rich foods can be harder to tolerate on Mounjaro OR Goulash soup (defrosted)	Meatballs in chilli tomato sauce + Green salad Side effect tip: Reduce chilli if experiencing digestive sensitivity Quick prep: store leftover meatballs for Sunday
SUNDAY	Scrambled eggs (2-3 eggs) + grilled tomato and spinach Side effect tip: A protein-rich breakfast helps stabilize energy throughout the day	Peri-peri chicken and vegetables Side effect tip: Adjust spice level based on your tolerance Quick prep: store any leftover chicken for easy protein next week	Meatballs in chilli tomato sauce (leftover) + optional wholemeal wrap
SNACK IDEAS (choose 1-2 daily if hungry between meals) 100g Greek yoghurt with a small handful of berries ½ – 1 blueberry oat pancake ½ – 1 courgette frittata slice Vegetable sticks with 2 tbsp hummus 1-2 hard-boiled eggs Small handful of nuts (almonds, walnuts) Apple slices with 1 tbsp of nut butter 1 oatcake with 30g cheese Side effect tip: Keep snacks small and protein-focused.

You can also download a 7-day meal plan from Second Nature here.

Managing side effects through food

The way you eat can help manage common Mounjaro side effects like nausea, constipation, and fluctuating energy levels.

For nausea

• Eat smaller, more frequent meals rather than three large ones
• Try ginger tea or ginger supplements (shown to help in clinical settings)
• Cold foods may be easier to tolerate than hot meals
• Stay well hydrated between meals

For constipation

• Gradually increase fibre from whole foods (sudden increases can worsen symptoms)
• Include more berries, ground flaxseeds (2 tbsp = 3.8g fibre), and leafy greens
• Aim for at least 2 litres of water daily
• Consider a magnesium supplement (300-400mg)

For fatigue

• Ensure consistent protein intake throughout the day
• Include iron-rich foods like lean red meat, spinach, and lentils
• Don’t skip meals, even if your appetite is low
• Consider vitamin B12 sources if reducing meat intake

Meal prep tips for Mounjaro users

Mounjaro can sometimes leave you with less energy for cooking. These practical tips help make meal preparation easier:

1. Batch cook proteins – Prepare chicken breasts, boiled eggs, or meatballs in bulk for quick access to protein

2. Pre-cut vegetables – Spend 30 minutes after shopping cutting vegetables for the week

3. Use your freezer wisely – Portion and freeze soups, stews, and curries for low-energy days

4. Have backup meals – Keep simple options like Greek yoghurt, pre-cooked chicken, and frozen vegetables for when cooking feels overwhelming

5. Time your meal prep – Schedule cooking sessions when you typically have more energy (often in the morning for Mounjaro users)

Practical portion sizing

When your appetite changes on Mounjaro, visual guides can help ensure you’re eating enough:

• Protein: The size of your palm (around 100-120g raw weight)
• Vegetables: Two cupped hands
• Complex carbohydrates: A clenched fist (about 100g cooked)
• Healthy fats: The tip of your thumb (about 1 tbsp of oil or butter)

Remember that while Mounjaro reduces appetite, eating too little can slow metabolism and lead to nutrient deficiencies.

Frequently asked questions

Do I need to count calories while on Mounjaro?

Calorie counting isn’t necessary on Mounjaro. The medication naturally helps control portion sizes, so focusing on food quality is usually more effective than tracking numbers.

Use the balanced plate model instead of counting; it’s less stressful and more sustainable.

Should I follow a low-carb diet with Mounjaro?

There’s no evidence that low-carb diets enhance Mounjaro’s effectiveness. A balanced approach with quality carbohydrates from vegetables, fruits and whole grains is typically more sustainable and nutritionally complete.

If you enjoy lower-carb eating, that’s fine too; just ensure you’re getting enough fibre.

How much protein do I need while taking Mounjaro?

Aim for 1.2-1.6g of protein per kilogram of body weight daily. For someone weighing 75kg, that’s about 90-120g of protein spread throughout the day. This higher protein intake helps preserve muscle mass during weight loss.

Will my food preferences change on Mounjaro?

Many people notice changes in food preferences on Mounjaro. You might find that previously tempting high-sugar or high-fat foods become less appealing.

Some people also report changes in their tolerance for spicy or rich foods. This is normal and can actually support healthier food choices.

How do I ensure I’m getting enough nutrients with a smaller appetite?

Focus on nutrient-dense foods rather than volume. Choose options that provide multiple nutrients per calorie, such as eggs, oily fish, dark leafy greens, and nuts.

Supplementation isn’t necessary unless you’re treating a deficiency.

What should I do on days when I have no appetite at all?

Some days, you might find your appetite is significantly reduced. On these days, prioritise protein-rich foods and liquids like smoothies made with Greek yoghurt or protein powder.

Remember that skipping meals entirely can worsen side effects and slow your metabolism, so aim for at least small, nutrient-dense meals.

Take home message

The best meal plan for Mounjaro balances adequate nutrition with practical strategies for managing side effects.

By focusing on protein-rich foods, complex carbohydrates, plenty of vegetables, and fat from whole foods, you’ll maximise your results while building sustainable habits.

Remember that Mounjaro is a tool to help you change your relationship with food; not a replacement for healthy eating.

The habits you develop now will help you maintain your weight loss long-term, even if you eventually stop the medication.

Use this meal plan as a starting point, adapting it to your preferences and needs. Pay attention to how different foods make you feel, and don’t be afraid to adjust as your body changes throughout your Mounjaro journey.