Medically reviewed by
Dr Clair GraingerLast reviewed: 19 Dec 2025
Mounjaro is currently the most effective weight loss injection available in the UK, helping people lose on average 22.5% of their starting body weight over 72 weeks after reaching the maximum dose. It contains the active ingredient tirzepatide, which mimics the effects of glucagon-like peptide-1 (GLP-1) and glucose-dependent insulinotropic polypeptide (GIP) to suppress appetite, increase feelings of fullness, and manage blood sugar levels.
However, getting the best results on Mounjaro requires you to follow a healthy diet and exercise programme to achieve its full benefits.
Understanding which foods you should eat more of and which to cut back on will help you maximise your treatment, minimise side effects, and reach your target weight. Here, we explore why nutrition is so important when taking Mounjaro, the best and worst foods to eat, and the lifestyle changes you should consider making to ensure Mounjaro is successful for you. We’ll also share some tasty examples of Mounjaro meal plans and snacks, showing that healthy eating doesn't have to be boring.
Although there is no scientifically proven or “official” Mounjaro diet, diets that are rich in whole foods are the most effective for supporting weight loss and promoting health. A diet that is highly nutritious will help you reap the full benefits of GLP-1 medications, including Mounjaro.
There’s no one-size-fits-all when it comes to diet, but a good approach is to make sure your meals include at least one serving of healthy fats, and are made up of ½ non-starchy vegetables, ¼ lean protein, and ¼ complex carbohydrates (carbs).
Mounjaro’s active ingredient, tirzepatide, works by binding to the receptors of 2 digestive hormones, GLP-1 and GIP. In doing so, it promotes weight loss by:
For Mounjaro to be fully effective, you also need to make lifestyle changes, including reducing your calorie intake by about 600 calories a day to help you lose weight – known as a calorie deficit. You’ll also need to eat healthy, balanced meals to ensure your body gets the nutrients it needs to function and maintain your health.
“Mounjaro is a long-term weight loss treatment that should be taken alongside positive diet and exercise changes to help you reach your target weight. A good Mounjaro diet plan should prioritise whole foods, like wholegrains, fruits, and vegetables, alongside lean protein sources, rather than being highly restrictive or cutting out important food groups. These positive changes will also serve you well after you finish your treatment, so you can transition to a healthier lifestyle more easily.”
When coming up with a Mounjaro diet plan, start by focusing on balanced meals that include all the food groups and nutrients your body needs. Although you may feel less hungry and eat less on Mounjaro, making sure your diet is healthy and balanced will prevent nutrient deficiencies and low energy.
Protein is a macronutrient made up of amino acids, which support your body’s normal function, and can also support weight loss. They do this by helping you feel satisfied, promoting fat burning, and building muscle.
Choose lean proteins such as:
High-fibre foods include plant-based options such as fruit, vegetables, wholegrains, legumes, nuts, and seeds. Fibre is a great way to help keep you feeling fuller for longer, bulk up your stool, and prevent constipation.
High-fibre foods are generally lower in carbohydrates and calories, but they are rich in antioxidants, vitamins, and minerals, meaning you can fill your plate and keep your stomach full without increasing your calorie intake as much. Focus on foods, such as:
Fruit is high in fibre and water, which will help keep you satisfied and hydrated. It makes a great addition to breakfast as a topping for porridge, as a snack, or to help soothe nausea if they’re not citrus fruits. Some examples include:
Not all fat is bad – in fact, you need some types of fats for energy, nutrient absorption, hormone production, and to support heart and brain health. The types of healthy fats you should be adding to your diet are:
Staying hydrated while on Mounjaro is important because it can reduce the sense of thirst, which is often mistaken for hunger, and lower the chance of dehydration, which can make side effects worse.
Hydration is also needed for proper digestion and helps prevent overeating. You should aim to drink between 2 and 2.5 litres of water each day when taking Mounjaro for weight loss.
Handling hot drinks – You can maintain your hydration by drinking herbal teas, such as peppermint and ginger, alongside water. These are also great if you get side effects, like feeling or being sick, and are a great alternative to caffeinated tea and coffee. Caffeine can make stomach-related side effects worse, and drinking it without also drinking water can lower hydration.
There are several foods and drinks you should avoid or limit when on Mounjaro. The main things to avoid are highly processed foods, high-calorie foods, fatty foods, and foods with little nutritional value. Many of these types of foods and drinks not only contribute to weight gain, but can also make gastrointestinal side effects worse.
Foods that are rich in unhealthy fats and are fried, like chips, burgers, and sausages, usually include additives that can make Mounjaro side effects, like feeling sick, worse. They can also stall your weight loss progress by causing weight gain or a weight loss plateau.
High-sugar foods and drinks can cause rapid spikes in your blood glucose levels, making you feel hungry, leading to snacking and energy crashes, and leaving you feeling exhausted. These foods include:
Fizzy or carbonated drinks, like cola, lemonade, and beer, contain carbon dioxide, which can cause bloating, indigestion, and excess wind. If you are already getting these as side effects of Mounjaro, fizzy drinks can make them worse. Try switching fizzy drinks for water with a slice of fruit (lemon, lime, or orange) or herbal tea.
Although most foods have been processed in some way, ultra-processed foods contain high levels of salt, sugar, fat, preservatives, or flavourings, which can increase your calorie intake and, at the same time, provide little nutritional benefit.
These foods can contribute to the development of chronic conditions, like obesity, type 2 diabetes, and heart disease, and can include packaged:
Although there are no known interactions between Mounjaro and alcohol, there are several reasons why you should limit your intake or avoid alcohol completely, because it:
If you are going to drink alcohol while on Mounjaro, it is best to do so in moderation and alternate alcoholic drinks with a glass of water.
If you’re taking Mounjaro, focusing on balanced meals rich in protein, fibre, and healthy fats can help you feel fuller for longer and maintain steady energy levels. Here is an example of a 1-week meal plan for inspiration. You can mix and match these ideas to your tastes, needs, and goals.
| Day 1 | Breakfast
Greek yoghurt with mixed berries and a sprinkling of chia seeds |
| Lunch
Grilled chicken breast salad with avocado, cherry tomatoes, and an olive oil dressing |
|
| Dinner
Baked salmon fillet with steamed broccoli and quinoa |
|
| Snacks
A handful of almonds Cucumber sticks and hummus |
|
| Day 2 | Breakfast
2 boiled eggs (to your liking) with wholegrain toast |
| Lunch
Lentil and vegetable soup with a wholemeal pitta bread |
|
| Dinner
Turkey mince chilli with kidney beans and brown rice |
|
| Snacks
Carrot sticks and hummus Low-fat cottage cheese with apple slices |
|
| Day 3 | Breakfast
Overnight oats made with semi-skimmed or oat milk, jumbo porridge oats, and blueberries |
| Lunch
Canned tuna and bean salad with rocket and lemon dressing |
|
| Dinner
Stir-fried tofu or chicken breast with mixed vegetables and a small serving of brown rice |
|
| Snacks
Handful of pumpkin seeds Plain popcorn |
|
| Day 4 | Breakfast
Protein smoothie with banana, spinach, protein powder, and unsweetened almond milk |
| Lunch
Wholegrain tortilla wrap with grilled chicken, lettuce, and a light yoghurt and mint dressing |
|
| Dinner
Baked cod with Mediterranean vegetables |
|
| Snacks
A boiled egg with light mayo Sliced pepper with tzatziki |
|
| Day 5 | Breakfast
Porridge topped with raspberries and a teaspoon of nut butter |
| Lunch
Quinoa salad with chickpeas, feta, and spinach |
|
| Dinner
Lean beef stir-fry with broccoli and peppers |
|
| Snacks
A pear A small portion of Greek yoghurt with honey |
|
| Day 6 | Breakfast
Scrambled eggs with smoked salmon and spinach |
| Lunch
Tomato and lentil soup with wholegrain toast |
|
| Dinner
Grilled prawns with brown rice and steamed green beans |
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| Snacks
A few slices of melon A handful of edamame beans |
|
| Day 7 | Breakfast
Wholegrain toast with mashed avocado and a poached egg |
| Lunch
Mixed bean salad with sweetcorn, tomato, and coriander |
|
| Dinner
Roast chicken or beef with roasted root vegetables and a side salad |
|
| Snacks
Oatcakes with low-fat cheese A small pot of plain yoghurt and a handful of berries |
As well as giving you the nutrients your body needs and supporting your weight loss efforts, your diet can also help you manage some of the side effects of Mounjaro.
If you are feeling sick, you can:
For bloating, try:
If you are constipated, it may help to:
If tiredness or fatigue are a problem, try:
If your side effects persist despite changes to your diet, contact your doctor for advice.
Making lifestyle changes can help you lose weight faster and more effectively. Working with a dietitian or a nutritionist is a valuable tool, especially if you are struggling with meal planning or sticking to a healthy diet plan. Other things you can do include:
✓ Track your food intake and hydration status
Tracking your food and drink can help you spot habits, the good and the bad ones. They can be great motivational tools, encouraging you to stick to a meal plan, and can help you see anything that may be affecting your progress or side effects.
✓ Choose exercises you enjoy
If you do not enjoy exercise, it will feel more like a chore, and you’re less likely to make it a healthy habit. Experiment with a range of activities to find something you enjoy. You could also ask someone to work out with you if you want company and motivation.
✓ Manage stress
Stress can play havoc with your hormones and can contribute to weight gain. If you eat more when you are stressed, try exercises such as yoga, mindfulness, breathing exercises and meditation, to help you de-stress and distract you from thoughts of food.
✓ Manage portion sizes
Portion sizes can be a contributing factor to weight gain, and when you start Mounjaro, you may find that you feel like eating less than you used to, which may lead to food waste or to eating more than you need or want.
To make it easier to eat more mindfully and manage your portion sizes, try:
Struggling to find exercise you enjoy? Do not forget that even household chores like vacuuming, mowing the lawn, or sweeping leaves count towards your daily exercise and can be a great booster if you’re struggling to keep up with your workout routine but still want to get moving.
There is no specific “Mounjaro diet” to follow, but it is recommended that anyone taking GLP-1 medications, including Mounjaro, follow a balanced, nutrient-rich plan that includes lean proteins, healthy fats, whole grains, vegetables, and complex carbohydrates to support weight loss and manage blood sugar levels.
Yes, you can drink coffee while taking Mounjaro, but it should be in limited amounts. If you can, switch to decaffeinated coffee to reduce the effects on blood sugar, minimise gastrointestinal side effects, and limit the impact on your sleep.
Unsweetened black coffee or coffee with low-fat milk is a healthier option because adding sugar or full-fat milk can contribute to weight gain, high blood sugar levels, and counteract the benefits of Mounjaro.
Yes, you can drink alcohol on Mounjaro, but it should be in moderation. There is no known interaction between Mounjaro and alcohol, but alcohol can cause Mounjaro side effects to get worse, interfere with weight loss, and increase the chance of low blood sugar, especially if you take it for type 2 diabetes.
Yes, you can use Mounjaro if you are following a vegan or vegetarian diet because the medication does not contain any animal products. However, you may need to adjust your meals to make sure you are getting all of the nutrients your body needs to stay healthy, particularly iron and vitamin B12. You’ll also need to choose high-quality protein sources, such as tofu, lentils, and beans.
The general recommendation for weight loss is to aim for a daily calorie deficit of about 600 calories. That means eating 600 fewer calories each day than usual. For the average woman, this means eating about 1400 calories, and for a man, 1900 calories every day. However, this can be affected by your current weight, activity level, and overall health. For a more personalised calorie goal, a doctor or dietitian can help.
If you do not eat enough while on Mounjaro, it can lead to poor outcomes, such as muscle loss, nutrient deficiencies, cravings for unhealthy foods, and a slower metabolism. Not eating enough while on Mounjaro also increases the risk of side effects, such as feeling sick or acid reflux.
If you are getting side effects that are affecting your desire to eat, this is okay for a few days, but you should start eating as soon as you feel able to. If your symptoms do not improve, speak to your doctor as you may need to adjust your Mounjaro dose.
