Nutrition · 7 March 2026 · 12 min read

What to Eat on Mounjaro — Your 7 Day Meal Plan UK (2026)

You've started Mounjaro and your appetite has dropped off a cliff. But are you eating the right things? Full 7 day meal plan plus everything you need to know.

Last updated: March 2026 | 12 min read

You've started Mounjaro and your appetite has dropped off a cliff. You're eating a fraction of what you used to — but are you eating the right things?

This is the question most people on Mounjaro don't ask until they're a few weeks in and feeling tired, weak, or losing hair. Because here's the thing: what you eat on Mounjaro matters just as much as the injection itself.

Tirzepatide is incredibly effective at suppressing your appetite — but if you're barely eating and what you are eating is nutritionally poor, you'll lose muscle alongside fat, feel exhausted, and struggle to maintain your results long term.

This guide gives you a full 7 day meal plan plus everything you need to know about eating well on Mounjaro in the UK.

The Golden Rules of Eating on Mounjaro

Before the meal plan, here are the principles that underpin everything:

1. Protein first, every single meal
Aim for 30–40g of protein per meal. This is the single most important thing you can do on Mounjaro. Protein preserves your muscle mass as you lose weight, keeps you fuller between meals, and prevents the fatigue and hair loss that some people experience. Good sources: chicken breast, eggs, Greek yoghurt, cottage cheese, salmon, tuna, tofu, lentils.

2. Fill half your plate with vegetables
Non-starchy vegetables — broccoli, spinach, courgette, peppers, cucumber, tomatoes — are high in fibre, vitamins, and minerals. They bulk out your (now much smaller) meals without adding many calories.

3. Keep portions small
Your stomach empties more slowly on Mounjaro. Large meals will make you feel uncomfortably full, nauseous, and bloated. Three small balanced meals a day works better than two big ones.

4. Avoid foods that make nausea worse
Greasy, fried, fatty, or very spicy food sits heavily in your already-slow stomach and tends to trigger nausea. In the early weeks especially, keep meals simple and light.

5. Stay hydrated
Aim for 1.5–2 litres of water a day. Dehydration makes nausea, constipation, headaches, and fatigue significantly worse on GLP-1 medication.

6. Don't skip meals
Even if you're not hungry, your body still needs nutrients. A small balanced meal is always better than nothing — especially for keeping your energy and protein intake up.

Foods to Focus On

Lean proteins:
Chicken breast, turkey mince, eggs, egg whites, Greek yoghurt (0% fat), cottage cheese, salmon, white fish, tuna, prawns, tofu, tempeh, lentils, chickpeas, edamame

Complex carbohydrates:
Oats, brown rice, quinoa, wholemeal bread, sweet potato, new potatoes with skin, wholegrain pasta

Vegetables (eat freely):
Broccoli, spinach, kale, courgette, peppers, cucumber, tomatoes, green beans, asparagus, cauliflower, mushrooms, onions, garlic

Healthy fats (in small amounts):
Avocado, olive oil, nuts, seeds, oily fish

Fruit:
Berries are ideal — low sugar, high fibre. Apples, pears, oranges all good. Limit very sweet tropical fruits like mango and pineapple.

Foods to Limit or Avoid

Your 7 Day Mounjaro Meal Plan

Each meal is designed to be small, protein-rich, easy to digest, and genuinely enjoyable. Adjust portions to your appetite — the goal is to eat until you're comfortably satisfied, not stuffed.

Monday

Breakfast
Greek yoghurt (0% fat) with a handful of mixed berries and a tablespoon of flaxseed
~25g protein

Lunch
Tuna and cucumber wholemeal wrap with a little low-fat mayo and spinach leaves
~30g protein

Dinner
Baked salmon fillet with steamed broccoli and a small portion of brown rice
~35g protein

Snack (if needed)
A boiled egg or small handful of mixed nuts

Tuesday

Breakfast
2 scrambled eggs on 1 slice of wholemeal toast with sliced tomatoes
~20g protein

Lunch
Homemade chicken and vegetable soup (chicken breast, carrots, celery, onion, stock) — soups are brilliant on Mounjaro as they're easy to digest and hydrating
~30g protein

Dinner
Turkey mince stir fry with mixed peppers, courgette, soy sauce and a small portion of brown rice
~35g protein

Snack (if needed)
Small pot of cottage cheese with cucumber slices

Wednesday

Breakfast
Overnight oats made with 0% Greek yoghurt, oats, a few blueberries, and a drizzle of honey
~20g protein

Lunch
Large salad with grilled chicken breast, boiled egg, cucumber, tomatoes, and a drizzle of olive oil and lemon
~40g protein

Dinner
Baked cod with roasted Mediterranean vegetables (courgette, peppers, cherry tomatoes, red onion) and a small portion of new potatoes
~30g protein

Snack (if needed)
A protein shake — see our best protein powder guide for recommendations

Thursday

Breakfast
Smoothie: 0% Greek yoghurt, a scoop of protein powder, handful of spinach, frozen berries, and a splash of almond milk — great for days when you don't feel like eating
~30g protein

Lunch
Wholemeal pitta with hummus, grilled chicken strips, lettuce, and cucumber
~30g protein

Dinner
Lentil and vegetable curry (red lentils, spinach, tinned tomatoes, onion, garlic, ginger, mild spices) with a small portion of brown rice — keep the spice mild to avoid irritating your stomach
~25g protein

Snack (if needed)
Edamame beans — high protein, high fibre, easy to snack on

Friday

Breakfast
2 poached eggs on 1 slice of wholemeal toast with sliced avocado (small amount)
~20g protein

Lunch
Prawn and avocado salad with mixed leaves, cherry tomatoes, cucumber, and a squeeze of lemon
~25g protein

Dinner
Grilled chicken breast with sweet potato mash and steamed green beans — comfort food that's clean and easy to digest
~35g protein

Snack (if needed)
Small pot of 0% Greek yoghurt with a drizzle of honey

Saturday

Breakfast
Veggie omelette — 3 eggs, spinach, mushrooms, cherry tomatoes, cooked in a little olive oil spray
~25g protein

Lunch
Homemade turkey and vegetable soup — batch cook this and it does several meals
~30g protein

Dinner
Baked chicken thighs (skin removed) with roasted sweet potato wedges and a big green salad
~35g protein

Snack (if needed)
Rice cakes with cottage cheese and cucumber

Sunday

Breakfast
Smoked salmon on 1 slice of wholemeal toast with a squeeze of lemon and black pepper — a weekend treat that's still brilliant nutritionally
~25g protein

Lunch
Chicken and quinoa salad with roasted peppers, cucumber, spring onions, and a light vinaigrette
~35g protein

Dinner
Baked white fish (haddock or cod) with cauliflower mash and steamed broccoli — light, easy on the stomach, and satisfying
~30g protein

Snack (if needed)
A small handful of almonds or walnuts

Quick Meal Prep Tips for Mounjaro

Batch cook on Sundays — make a big pot of soup, cook a batch of chicken breasts, and cook a large portion of brown rice or quinoa. This means healthy food is always ready when your appetite is unpredictable.

Keep Greek yoghurt stocked — it's one of the easiest high-protein foods on Mounjaro. Quick breakfast, easy snack, works in smoothies.

Frozen veg is your friend — frozen broccoli, peas, spinach, and mixed vegetables are just as nutritious as fresh and much more convenient when you're not eating much.

Small plates — literally using a smaller plate helps with portions. A full small plate looks more satisfying than a half-empty large plate.

Don't cook strong smelling food on injection day — many people find their sense of smell is heightened in the 24 hours after their Mounjaro injection. Strong smells like fish, garlic, or spices can trigger nausea. Keep injection day meals simple and bland.

Helpful Products for Eating Well on Mounjaro

Frequently Asked Questions

How many calories should I eat on Mounjaro?
There's no fixed number — it depends on your starting weight and activity level. Most guidelines suggest aiming for a deficit of around 600 calories from your normal intake. Your prescribing clinic should give you guidance. The important thing is not to go too low — consistently eating under 1,000–1,200 calories can cause muscle loss, fatigue, and nutritional deficiencies.

Can I eat carbs on Mounjaro?
Yes — just choose complex carbs like brown rice, oats, sweet potato, and wholemeal bread rather than white refined carbs. Carbs aren't the enemy; the type and amount matter.

What if I'm not hungry at all?
This is common, especially in the first few weeks. On days when you genuinely can't face a meal, prioritise protein in liquid form — a protein shake or Greek yoghurt smoothie. Something is always better than nothing.

Can I follow a vegan diet on Mounjaro?
Absolutely — just make sure you're getting complete protein from combinations of foods like lentils + rice, or tofu + edamame. A B12 supplement is worth taking if you're fully plant-based.

Does it matter when I eat on injection day?
Some people find eating a light, bland meal before their injection reduces nausea. Avoid a big heavy meal close to injection time.

The Bottom Line

Mounjaro does a lot of the heavy lifting — but what you eat still matters enormously. Focus on protein at every meal, keep portions small, choose whole foods over processed ones, and stay hydrated. Follow this meal plan as a guide and adjust it to your own tastes, food preferences, and appetite on any given day.

The goal isn't perfection — it's consistency. Small, balanced meals every day will get you far better results than strict dieting followed by days of barely eating anything.

Disclaimer: This meal plan is for informational purposes only and does not constitute medical or nutritional advice. Always consult your prescribing clinician or a registered dietitian before making significant changes to your diet while on prescription medication.

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