A Simple Diet Plan While Taking Mounjaro (Tirzepatide)

Mounjaro (tirzepatide) is a new treatment that helps with weight loss and blood sugar control. It works by slowing digestion, reducing appetite, and helping you feel fuller for longer. But while Mounjaro can make a big difference, your diet is still the key to long-term success.

Here’s a simple guide to what you should eat (and avoid) while on Mounjaro:

🥗 What to Eat

1. Lean proteins

• Chicken, turkey, fish, eggs, tofu, beans, lentils

• Helps preserve muscle mass while losing weight

2. High-fibre foods

• Wholegrains (brown rice, oats, quinoa)

• Fruits like berries, apples, pears

• Vegetables such as broccoli, spinach, carrots

• Keeps you fuller for longer and supports digestion

3. Healthy fats

• Avocado, nuts, olive oil, seeds, salmon

• Boosts heart health and keeps meals satisfying

4. Hydration

• Aim for 2 litres of water per day

• Sip slowly throughout the day — it also helps with feelings of fullness

🚫 Foods to Limit

• Processed foods: crisps, fast food, cakes

• Sugary drinks: fizzy drinks, fruit juices, energy drinks

• Alcohol: can slow weight loss and affect blood sugar

• Large, greasy meals: harder to digest and may increase nausea

🕒 Eating Habits That Help

• Smaller, more frequent meals – 4–5 small meals are easier to tolerate than 2–3 big ones.

• Eat slowly and chew well – this helps prevent indigestion and nausea.

• Listen to your body – stop eating when you feel full, even if there’s food left.

Example Daily Meal Plan

Breakfast

• Greek yoghurt with berries and chia seeds

Mid-morning snack

• A small handful of almonds

Lunch

• Grilled chicken salad with olive oil dressing

Afternoon snack

• Apple slices with peanut butter

Dinner

• Baked salmon, steamed broccoli, quinoa

Evening

• Herbal tea, sugar-free jelly if you need something sweet

💡 Extra Tips for Success on Mounjaro

• Expect smaller portions: You’ll probably feel full much quicker.

• Keep active: Even light walking or home exercises help boost weight loss.

• Plan ahead: Having healthy meals ready reduces the temptation of takeaway food.

• Track progress: Write down meals and weight changes — it helps motivation.

✅ Takeaway:
Mounjaro is a fantastic tool for weight loss, but the best results happen when it’s combined with healthy eating and lifestyle changes. Focus on lean protein, fibre, and hydration while avoiding sugar and processed foods. Small, mindful changes every day will bring the best long-term results.