Mounjaro Diet Plan: Best Foods to Eat and Avoid(Download Printable PDF)

Mounjaro (Tirzepatide) is a prescription medication increasingly used in the UK for weight management and blood sugar control. It works by regulating appetite hormones, leading to feelings of fullness and reduced calorie intake. Did you know that your dietary choices can greatly influence Mounjaro’s effectiveness?

Let’s explore the best foods to support your weight loss journey and those to limit while on Mounjaro. Also get a mounjaro diet plan pdf ready to download in this blog!

What is Mounjaro?

Mounjaro is a prescription weight loss injection that has been approved by the UK Medicines and Healthcare products Regulatory Agency (MHRA) in November 2023.  It’s a relatively new addition to the weight loss market, but its effectiveness has garnered significant attention.

Key points about Mounjaro:

• Dual action: Mounjaro works by mimicking two natural hormones GLP-1 and GIP in your body, helping to regulate blood sugar levels and promote feelings of fullness.
• Weight loss: Studies have shown that Mounjaro can lead to significant weight loss when combined with a healthy diet and exercise.
• Type 2 diabetes management: For those with type 2 diabetes, Mounjaro can help improve blood sugar control.
• Prescription only: Mounjaro is a prescription medication and should only be used under the guidance of a healthcare professional.

How Mounjaro works & helps with weight loss?

Mounjaro works primarily through dual action by::

• Suppresses appetite: It helps you feel fuller for longer, reducing your overall calorie intake.
• Slows stomach emptying: This further contributes to feelings of fullness and can prevent overeating.
• Improves blood sugar control: For those with type-2 diabetes, Mounjaro can help manage blood sugar levels.
• Promotes weight loss: The combination of these factors leads to effective weight loss.

Numerous studies have demonstrated Mounjaro’s impressive weight loss potential. In one clinical trial, participants using Mounjaro lost an average of 15-22% of their body weight. These results are significantly more substantial than those achieved with other weight loss medications or lifestyle changes alone.

Mounjaro has been effective in clinical trials when used alongside a healthy diet and exercise regimen. Let’s explore some nutritious food choices to complement your Mounjaro treatment.

What foods to eat while taking Mounjaro?

1. Lean protein:
   Chicken, fish, and lean cuts of red meat are excellent sources of protein, a crucial macronutrient for satiety and muscle building. Protein helps you feel fuller for longer, reducing cravings and aiding in portion control and weight loss.


2. Fibre, whole grains:
   Brown rice, quinoa, whole-wheat bread, and oats are packed with fibre, which keeps you feeling satisfied and promotes healthy digestion. Fibre also helps regulate blood sugar levels, potentially complementing Mounjaro’s action.


3. Low-Glycemic fruits and vegetables:
   Fruits and vegetables are low-calorie powerhouses rich in vitamins, minerals, and antioxidants. Opt for low-glycemic options like berries, apples, pears, leafy greens, broccoli, and cauliflower. These have a minimal impact on blood sugar, unlike their high-glycemic counterparts (e.g., mangoes, pineapples, potatoes).


4. Healthy fats:
   Unsaturated fats found in avocados, nuts, seeds, and olive oil promote satiety, heart health, and may improve insulin sensitivity. Including healthy fats in your diet can enhance nutrient absorption from fruits and vegetables.


5. Hydration:
   Water is essential for overall health and can play a crucial role in weight management. Drinking water before meals can help you feel fuller and reduce calorie intake. Aim for eight glasses of water daily, adjusting for individual needs and activity levels.

Foods to avoid on Mounjaro diet plan

There are a few foods we recommend you avoid eating whilst taking Mounjaro.

• Sugar: Sugary drinks, sweets, pastries, and processed foods are loaded with added sugars. These can lead to blood sugar spikes, cravings, and hinder your weight loss efforts.

• Processed food: Highly processed foods are often low in nutrients and high in unhealthy fats, sodium, and added sugars. They can contribute to feelings of sluggishness and hinder your ability to make healthy food choices.

• Fried food: Fried foods are high in unhealthy fats and calories, contributing to weight gain and potentially increasing inflammation. Opt for baked, grilled, or steamed cooking methods whenever possible.

• Artificial sweetener: Artificial sweeteners may seem like a healthy alternative, but research suggests they can disrupt gut bacteria and potentially influence appetite regulation. While some studies show limited impact, it’s best to minimise their use and prioritise natural sweeteners like fruits in moderation.

• Alcohol: Alcohol can contribute to weight gain and interfere with Mounjaro’s effectiveness. If you choose to drink alcohol, get advised by your healthcare professional.

Remember

• Individual needs: This blog provides general guidelines. It’s essential to consult your health care professional or a registered dietitian to create a personalised mounjaro diet plan for weight loss that aligns with your specific health goals and dosage.

• Portion control: Even healthy foods can contribute to weight gain if consumed in excess. Practise mindful eating and focus on portion control for optimal results.

• Long-Term sustainability: Aim to develop healthy eating habits you can maintain in the long run. This will ensure lasting weight loss success beyond your Mounjaro treatment..

Mounjaro and Calorie Counting: A Balanced Approach to Weight Loss

While Mounjaro can be a valuable tool in your weight loss journey, it’s important to combine it with a sustainable approach to eating. This includes focusing on nutrient-rich foods and healthy habits. To support your goals, tracking your calorie intake can also be beneficial. The NHS recommends aiming for approximately 1,900 calories per day for men.

Note: This is a sample meal plan and can be adjusted based on individual dietary needs, preferences, and activity levels. It’s always advisable to consult with a healthcare professional or registered dietitian for personalised advice.

You can also download a printable PDF version of our sample Mounjaro diet plan here.

Mounjaro Diet Plan Example

Go through the below example to know about how many calories a day on Mounjaro.

Breakfast (350 calories)

• Oatmeal: 1 cup (50g) cooked oatmeal with 1/4 cup (42g) mixed berries and 2 tablespoons (28g) chopped nuts (almonds, walnuts, or pecans) – 250 calories
• Greek yoghourt: 1 cup (245g) plain Greek yoghourt with 1/2 cup (70g) fresh fruit (berries or diced apple) and a drizzle of honey – 100 calories

Mid-Morning Snack (150 calories)

• Fruit: 1 medium apple or pear with a tablespoon (15g) of peanut butter – 150 calories

Lunch (500 calories)

• Salad: A large salad with mixed greens, grilled chicken (4 oz/113g), cherry tomatoes, cucumber, and a light vinaigrette dressing – 350 calories
• Whole-grain bread: 1 slice of whole-grain bread with a tablespoon (15g) of avocado and a sprinkle of salt and pepper – 150 calories

Afternoon Snack (150 calories)

• Cottage cheese: 1 cup (226g) fat-free cottage cheese with 1/2 cup (70g) diced cucumber and a sprinkle of dill – 150 calories

Evening Snack (150 calories)

• Vegetable sticks: A variety of vegetable sticks (carrots, celery, bell peppers) with hummus (2 tablespoons/30g) – 150 calories

Dinner (600 calories)

• Salmon: 4 oz (113g) grilled salmon with a side of roasted vegetables (broccoli, asparagus, sweet potatoes) and a drizzle of olive oil – 400 calories
• Brown rice: 1/2 cup (100g) cooked brown rice – 200 calories

Total calories: 1900 calories

Remember to stay hydrated throughout the day by drinking plenty of water. The above sample meal plan provides a balanced approach to nutrition and can be adapted to suit your lifestyle and dietary preferences.

Credits: https://www.youtube.com/@genesislifestylemedicine

Key Takeaway

Mounjaro is a powerful tool for weight management, but a healthy balanced diet is the cornerstone of success coupled with exercise. Following these food recommendations will maximise the effectiveness of Mounjaro and help you achieve your weight loss goals.

References

• Health line, Mounjaro diet

• Mounjaro, Eli Lilly (2024).

• Health line, Mounjaro for weight loss.

• How do Mounjaro, Wegovy & Ozempic compare for weight loss? [Internet]. Drugs.com. Available from: https://www.drugs.com/medical-answers/mounjaro-wegovy-ozempic-compare-weight-loss-3570898/

• Gadiraju, T. et al. (2015) “Fried food consumption and cardiovascular health: A review of current evidence,” Nutrients, 7(10), pp. 8424–8430. doi: 10.3390/nu7105404.

• Jastreboff, A. M. et al. (2022) “Tirzepatide once weekly for the treatment of obesity,” The New England journal of medicine, 387(3), pp. 205–216. doi: 10.1056/nejmoa2206038.

• Lindsey DeSoto, R. D. (2023a) 5 ways protein can help you lose weight, Health. Available at: https://www.health.com/ways-protein-can-help-you-lose-weight-7562625.

• Lindsey DeSoto, R. D. (2023b) Are you watching your sugar intake? 11 low-sugar fruits to try, Health. Available at: https://www.health.com/low-sugar-fruits-7561598.

• Witek, K., Wydra, K. and Filip, M. (2022) “A high-sugar diet consumption, metabolism and health impacts with a focus on the development of substance use disorder: A narrative review,” Nutrients, 14(14), p. 2940. doi: 10.3390/nu14142940.

• Diabetes.org, GLP-1 agonists | Diabetes UK