Mounjaro diet plan for weight loss: what foods to eat and avoid?

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.

That means building long-term, sustainable eating habits. This is what’s going to help you get the most out of the medicine while keeping your body working at its best.

Mounjaro is a weekly injection for weight lossthat works by making you feel full. While there’s no specific foods you need to eat or avoid per se, the advice isto eat a nutritious diet with fewer caloriesthan 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.

Plus, a balanced diet can help with certain gut-related side effects you may experience on the medicine.Getting enough fibrecan ease constipation, while cutting down on fatty foods can reduce stomach pain, diarrhoea, nausea and heartburn, for instance.

How many calories should I eat per day on Mounjaro?

Mounjaro is recommended alongside a reduced-calorie diet,which usually means thatyou 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.

Introducing a calorie deficit gradually can help you sustain the habit. For instance, you might start with a 150-200 calorie deficit per week, and then gradually build up to 500-750.

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What to eat on Mounjaro

Generally speaking, your meals should be balanced and nutritious. We’ve covered what that looks like in more detail below, but broadly, it means that your meals would include the main food groups and be rich in essential vitamins and minerals. This is especially important when eating smaller portions, so you can ensure you’re fuelling your body correctly.

At TLWLC we advocate for the balanced plate model which involves dividing your plate into portions: typically½ vegetables or fruit,¼ lean protein, and¼ whole grains or complex carbohydrates. It promotes balanced nutrition, portion control and stable blood sugar levels.If you’re taking Mounjaro for type 2 diabetes, speak with your doctor directly about your diet plan.

Okay, now let’s dive deeper into the advice around different types of foods.

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 butit also affects hormones(like ghrelinand GLP-1) that influence our appetite.

Protein is vital to a balanced diet. Your body needs it to build and repair your muscles, tissues (including your bones), and cells. For instance, did you know that your hair and nails are mostly made of protein?

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:

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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 are higher in fibre than others. 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.

Vegetables can be categorised as either starchy or non-starchy, depending on how much starch (a type of complex carbohydrate) they contain. Most starchy vegetables, like beans, chickpeas, lentils, and sweet potatoes, are high in fibre. Non-starchy veggies are generally a bit lower in fibre, but there are some exceptions, like broccoli and cooked Brussels sprouts.

Some vegetables that have less fibre are cooked carrots, mushrooms, courgette, asparagus, and pumpkin. Though they’re still rich in antioxidants, vitamins, and minerals, while being low in calories. They can fill you up and are great for you, so there’s no need to avoid them.

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 shownto 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.

For example:

In short, fruit is really good for you—and, might we add, it’s delicious. A kiwi, apple, or handful of grapes all make for a terrific snack.

When working fruit into your diet:

Keep an eye on portion sizes for higher-calorie fruits (think bananas, grapes, or mangoes) if you’re tracking your calories closely. Dried fruit is often high in calories so be mindful of your portion size.

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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

Carbohydrates are your body’s main source of energy, and they play a key role in any weight loss plan—especially when you're aiming to eat fewer calories than you burn.

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 yourappetite at bay for longer.

Some carbs you might include in a Mounjaro diet include:

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Healthy fats

Did you know that some types of fat can be good for you?

Yep—healthy fats are an important part of a balanced diet while taking Mounjaro. Not only do they help keep you full, but they also support hormone function and provide essential nutrients like omega-3 fatty acids, which can aid heart health and reduce inflammation.

These fats are a valuable source of energy for your body, and they help it to absorb fat-soluble vitamins (like A,D,E, and K). Plus, they can make meals tastier and more satisfying.

Some sources of healthy fat include:

Aim to include small portions of healthy fats in your meals, for example as a dressing, cooking ingredient, or a topping. They can add flavour, enhance nutrient absorption, and help to support weight loss in the long term.

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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 can ease constipation. And it can also keep your gut bacteria healthy.

Research suggests thateating 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.

Additionally, incorporating high-fibre foods into your diet, such as oats, can be a great way to support weight loss. For example,porridge is a popular high-fibreoption that not only keeps you full but also provides sustained energy.

Heads up: If you’re not used to eating fibre regularly, it might be a good idea to incorporate it gradually. Eating too much at once can bring on gut symptoms like bloating, gas, and constipation.

If that happens to you, you could try cutting down on starchy vegetables, drinking more water, or opting for low-fibre foods like fish or cooked vegetables without the skin on. Always check with your provider if you’re not sure.

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What 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.

Need more inspiration? See our simplesnack ideas for Mounjaroto help you stay energised and satisfied.

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, many people find it decreases their thirst response too. So it’s important to be mindful and proactive 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 avoidalcohol at the start of your Mounjarojourney because it can cause nausea and diarrhoea. You can then gradually introduce it to test out your tolerance as you get used to theweekly 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 similarside effectsto 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 healthybut may alsocontribute to feelings of fullness.

Emma Richardson

Lead Nutritionist • RD, MSc

Emma Richardson is a registered dietitian with a master's degree in clinical nutrition, specializing in nutritional support for weight loss medication users.

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