Whether you're taking the first steps on your weight loss journey, or you've come a long way already, having a clear roadmap for your Mounjaro diet plan helps you feel in control, drives your motivation, and gives you confidence in knowing that you're headed in the right direction.
In this guide, we’ll cover why you need to diet on Mounjaro, which popular diets work best for Mounjaro, which foods to try, and which to avoid or limit.
We’ll also run through some FAQs and provide a 7-day Mounjaro diet plan to guide you through what to eat for a full week.
Three Key Takeaways:
Following a balanced diet of unprocessed whole foods is key to safe and sustainable weight loss and minimal side effects.
If you’re already following a specific diet like plant-based or keto, you can tailor it to fit your needs on Mounjaro, but be sure to focus on low-calorie, high-nutrient foods and make sure you’re getting enough protein.
Planning your meals ahead of time using a weekly meal plan helps you shop wisely, control cravings, and look forward to meals with minimum effort. Download our 7-day Mounjaro diet meal plan here to help you stay on track.
Why follow a diet on Mounjaro?
It's important to follow a diet on Mounjaro to lose weight more effectively and build healthy habits to keep the weight off.
Although Mounjaro has been proven in clinical trials to be safe and effective for weight loss, it isn’t a substitute for diet and exercise.
You’ll lose more weight if you chose a diet that focuses on low-calorie high-nutrient whole foods that fill you up more.
If you’re not planning to take Mounjaro indefinitely, it’s also a great idea to practice building healthy eating and exercise habits.
These will help you keep the weight you lose off in the long-term once you’ve stopped taking the medication.
Eating healthily can also help reduce side effects like nausea, reflux, constipation, diarrhoea, and fatigue.
Can you lose weight on Mounjaro without dieting?
Yes, you can lose weight on Mounjaro without dieting, because Mounjaro suppresses your appetite, making you eat less.
However, you’ll lose more weight if you combine Mounjaro with a healthy balanced, diet and regular exercise.
A poor diet can also worsen side effects like fatigue, constipation and diarrhoea and can lead to nutrient deficiencies.
What kinds of diets can work with Mounjaro?
Several diet types can help you lose weight with Mounjaro. Let’s weigh up their pros and cons.
Mounjaro and keto diet
The keto diet involves restricting your carbohydrate (carb) intake to between 20 and 50 grams (g) a day and getting most of your calories from fats.
The idea is to train your body to adapt over time to burning fat instead of sugars for energy.
Some people find the keto diet effective for weight loss, but it’s not recommended as a Mounjaro diet plan because:
Fats are high-calorie compared to protein and carbs, so it can be easy to overconsume calories.
It’s crucial to monitor your fat and calorie intake if you’re on a keto diet, which can be overwhelming for beginners.
The keto diet may also potentially worsen side effects like nausea, indigestion, constipation, and diarrhoea, due to its unbalanced macro ratio.
Protein diet on Mounjaro
High-protein diets help regulate your appetite and keep you feeling full for longer.
Protein also helps you gain and preserve muscle mass, which helps you burn more calories all day long, even while at rest.
Anyone using weight loss injections should aim to get at least 0.8 grams (g) of protein per kilogram (kg) of bodyweight daily.
That means if you weigh 100kg, you’ll need to eat at least 80g of protein a day.
VegetarianMounjaro diet
A vegetarian diet can support weight loss, but it’s important to choose foods carefully, to make sure you’re getting enough protein and don’t become deficient in key nutrients.
To make sure you’re getting enough protein, choose foods like:
eggs
dairy products like cottage cheese, mozzarella, and yoghurt
high-protein meat substitutes
edamame (soy) beans
soy products like tofu and tempeh
pulses and legumes like beans, lentils, and chickpeas
Only animal products contain naturally occurring vitamin B12, so take a B12 supplement or try foods fortified with vitamin B12 like breakfast cereals and plant milks.
If you don’t eat fish, you may be missing out on omega-3 essential fatty acids (EFAs) so it’s a good idea to take a vegetarian supplement or eat plant-based foods containing Omega-3s like flax and chia seeds.
Mounjaro carnivore diet
The carnivore diet is one that avoids all plant foods completely and only uses animal products like meat, fish, eggs, seafood, and butter.
While there’s some anecdotal evidence that a carnivore diet can support weight loss, probably due to its high protein content, it’s not recommended for anyone trying to lose weight on Mounjaro.
Due to its low fibre content, it can make side effects like constipation worse and lead to nutrient deficiencies, as most vitamins come from plant foods.
And because all animal fat is saturated fat, carnivore diets can raise LDL (‘bad’) cholesterol, and visceral fat levels, which may already be an issue for some people taking Mounjaro.
“Balance is key when it comes to diet, especially if you’re trying to lose weight. If measuring macros and tracking calories feels overwhelming to you, you can measure what’s on your plate by eye. Just make sure it’s half filled with vegetables, a quarter with protein like meat fish, or some pulses, and a quarter with carbs like pasta, bread, rice, whatever you like to eat. Portion control is important, so make the quarters roughly fist-sized. And eat your veggies first and carbs last – it's great for regulating blood sugar and fighting off energy crashes!”
Coming up with a Mounjaro diet plan for weight loss by yourself can be challenging, especially if you’re new to eating unprocessed whole foods. Luckily, we’re here to help.
A good rule of thumb is to fill:
half your plate with vegetables
a quarter of your plate with protein like lean meats, lean fish, or tofu
a quarter of your plate with carbs like rice, pasta, or potatoes
Tip: for proteins and carbs, aim for fist-sized portions.
An example of a full day’s eating for someone taking Mounjaro could look like this:
Breakfast: Overnight oats made with 40g of oats, 200ml of plain Greek yoghurt, a banana or a handful of berries, and a teaspoon of honey or maple syrup.
Lunch: 2 eggs, poached or scrambled, with 1 red pepper, ½ courgette, a handful of mushrooms, and a handful of spinach, sauteed in olive oil, 1 slice of rye toast.
Snack: Hummus and carrot or cucumber sticks.
Dinner: Poached salmon fillet with yoghurt, lemon, and dill sauce, with grilled asparagus, spring greens, and boiled new potatoes with vinaigrette dressing.
It’s a good idea to plan ahead and do a weekly shop so you can make healthy balanced meals and reduce the temptation to reach for fried, fatty, or sugary snack foods when you feel hunger creeping up.
That’s why we’ve put together a Mounjaro diet readers should easily be able to find the ingredients for in most supermarkets.
Sample Recipes
If you’re new to cooking, try these easy, simple recipes to help you get started:
Breakfast - chocolate chia seed pudding
Ingredients:
2 tbsp chia seeds (any colour is fine)
250ml almond or other plant milk
1 tsp cacao powder
Stevia powder or liquid drops, to taste
(optional) handful of berries, sliced banana, or coconut shavings to serve
Instructions:
Blend or whisk together the plant milk, cacao, and stevia until you have a chocolate-flavoured milk drink.
Pour the chocolate milk drink into a jar, add the chia seeds, and stir well, making sure the chia seeds don’t stick to the side.
Leave for a few minutes, then stir again to make sure the chia seeds don’t clump.
Seal the jar with a lid and leave in the fridge overnight, or at least 3-4 hours.
Enjoy with a handful of berries, sliced banana, or coconut shavings.
Lunch - Greek quinoa salad
Ingredients:
1 red or green pepper
handful of fresh plum tomatoes
¼ of a cucumber
1 small red onion
30g of light feta or similar cheese, cubed
small handful of pitted olives
½ cup of quinoa
¼ teaspoon of salt
drizzle of extra virgin olive oil
(optional) black pepper and spices to taste
(optional) fresh or dried herbs like oregano, basil, or dill
Instructions:
Wash the quinoa in a sieve and add it to a small saucepan with 1 cup of water, the salt, pepper, and any spices you like (cumin and turmeric are great options).
Stir, bring to the boil, then turn down to a simmer and cover with a lid for 15 minutes or until the quinoa has soaked up all the water. Turn off the heat and leave with the lid on while you prepare the veggies.
Dice the peppers, tomatoes, cucumber, and onion, and slice the olives.
Fluff the quinoa with a fork and spoon it into a good-sized bowl. Add the chopped veggies, cubed feta cheese, olives, and any herbs you’re using.
Serve with a drizzle of olive oil and, if you like, a dash of balsamic vinegar.
Dinner - Thai green beef curry with cauliflower rice
Ingredients (makes 2 servings):
1 small aubergine
1 large white onion
1tbsp coconut oil
1tbsp fish sauce or soy sauce
50g green curry paste of your choice
250g lean steak pieces
400ml can of light coconut milk
1 red pepper
1 small cauliflower or half a large cauliflower
1 thumb-sized piece of fresh ginger
2 cloves of garlic
(optional) fresh coriander, basil, or chopped chillies to garnish
Instructions:
Start by chopping all the vegetables except the cauliflower into cubes.
Break the cauliflower into florets. In a food processor, on the lowest setting, pulse the cauliflower until it’s in rice-sized pieces. If you don’t have a food processor, you can grate it with a cheese grater.
Peel and grate the ginger and finely chop the garlic.
In a large saucepan, melt the coconut oil over moderate heat, then add the garlic and ginger, fry for 2 minutes until fragrant, then add the curry paste.
Cook for another 2 minutes, then add the steak pieces, and stir until well-covered by the curry paste. Cook for 1 minute.
Pour in the coconut milk and add the soy or fish sauce. Stir well.
Add the aubergine and other vegetables, simmer over low-to-medium heat for 10 minutes until the vegetables are slightly soft.
Add the cauliflower rice and simmer for another 3-4 minutes.
Spoon into bowls, serve with optional fresh herb garnish and enjoy!
Foods to eat and avoid on Mounjaro
Foods to limit or avoid include:
Processed foods: these are usually high-calorie, high-salt, and low in nutrients.
Refined carbs: foods made with white flour like pizza or white bread and pasta can lead to blood sugar spikes and energy crashes.
High-fat or greasy foods: as these can worsen side effects like nausea, diarrhoea, and heartburn.
Spicy foods: these can trigger nausea, indigestion, and diarrhoea
High-sugar foods and drinks: these are often high-calorie and can cause blood sugar spikes and cravings.
Excessive caffeine: too much caffeine can cause acid reflux (heartburn) and diarrhoea.
Excess alcohol: alcohol contains empty calories and can reduce your body’s ability to burn fat, so enjoy it in moderation.
Fizzy drinks: it isn’t recommended to drink fizzy drinks like Diet Coke on Mounjaro, as even sugar-free versions can worsen side effects like bloating, heartburn, and stomach pain.
While losing weight on Mounjaro, it’s important to opt for nutrient-dense unprocessed whole foods with a high amount of protein and fibre. Choose foods like:
lean proteins like chicken, turkey, fish, and beef
eggs
high fibre vegetables like dark leafy greens, broccoli, beetroot, cauliflower, Brussels sprouts, courgettes, and carrots
fibre-rich complex carbs like oats, wholemeal bread and pasta, brown rice, buckwheat, barley, and quinoa
healthy fats like oily fish, olive oil, avocados, nuts, and seeds
fruits high in vitamins like blueberries, strawberries, citrus fruits, pineapples, kiwis, and bananas
Mounjaro diet for beginners vs higher doses
Depending on where you’re at with your Mounjaro journey, it’s a good idea to focus on certain foods to help you manage side effects and eat right for your current dose.
It’s also important to focus on hydration to minimise side effects like constipation, heartburn, indigestion, and nausea.
Beginners
If you’re new to using Mounjaro, you might also be new to a diet rich in nutrient-heavy whole foods.
It’s a good idea to ease yourself into healthy eating, so as not to shock your digestive system.
Adding too much of a specific kind of nutrient, like fibre, too quickly could trigger or worsen diarrhoea, wind, or bloating.
Instead, as you’re starting out on your Mounjaro diet, stick to easy-to-digest foods that are gentle on the stomach and digestive system, like:
boiled or baked potatoes
bananas
white rice and bread
porridge
cooked vegetables
eggs
plain yoghurt
lean grilled or steamed chicken and fish
soft cheeses like cottage and cream cheese
smooth peanut butter
broths and soups
It’s also important to stay well-hydrated to minimise side effects like fatigue, constipation, heartburn, indigestion, and nausea.
Higher dose users
As you increase your dose on Mounjaro, you may find that side effects increase too.
This is common and most people find that side effects resolve as the body adjusts to the medication.
If you’re experiencing digestive side effects at a higher dose, as well as easily-digestible foods from the list above, you can give your body a hand in helping side effects settle quicker by choosing foods rich in immunity-boosting vitamins and minerals like:
Broccoli: rich in vitamins A, C, and E, and antioxidants, broccoli retains the most of its goodness when lightly steamed or microwaved.
Garlic: helps thin the blood and keep your heart and blood vessels healthy, boosting energy and helping to fight infections. For some people, garlic can cause acid reflux, so if this is the case for you, use it sparingly.
Ginger: great for nausea and a natural antibiotic and anti-inflammatory, you can add ginger fresh to smoothies and teas or use it as an ingredient in cooked vegetable and meat dishes, soups, and curries.
Citrus fruits: high in vitamin C, which is linked to improved immunity and infection-fighting properties.
Dark leafy greens: if you don’t like citrus fruits, or are allergic, there’s savoury options that pack just as much vitamin C punch. Kale, spinach, chard, and spring greens are all great choices.
Nuts and seeds: great for topping salads and stir-fries, nuts and seeds contain vitamin E, which is great for your immune system. Sunflower seeds are especially good, as they contain disease-fighting minerals like zinc and selenium.
If you have persistent nausea, vomiting, or dehydration that doesn’t go away after a few days with home remedies and lots of fluids, speak to your prescriber.
“Food is medicine if you’re doing it right, so make sure you’re packing in as many key nutrients to your diet as possible, you’ll notice it really helps with side effects and boosts your energy levels at the same time. If your side effects are still happening after a few days, talk to your prescriber. We’re always here to help!”
Is there a specific diet plan that helps you lose weight faster on Mounjaro?
No, there’s no specific diet designed for faster weight loss on Mounjaro. The best way to lose weight on Mounjaro is to Combine a diet rich in unprocessed, nutrient-dense wholefoods that focuses on vegetables, lean proteins, complex carbs, and healthy fats, with regular exercise.
Can you drink Diet Coke on Mounjaro?
Yes, you can drink diet Coke on Mounjaro. But it’s not recommended, as it can increase sugar cravings and trigger or worsen side effects like wind, bloating, and stomach discomfort. If you’re going to drink Diet coke on Mounjaro, do so in moderation.
Can I take diet pills with Mounjaro?
It’s not recommended to take diet pills while you’re taking Mounjaro. Diet pills may make Mounjaro less effective by interfering with your digestion and can lead to interactions and side effects like poor nutrient absorption, diarrhoea, dehydration, excessive weight loss, and potential heart issues.
What is the Japanese ‘Mounjaro’ drink?
The Japanese ‘Mounjaro drink’ is a social media wellness trend. The recipe uses lemon, honey, ginger, daikon radish, fermented plum vinegar, and sometimes ingredients like matcha or apple cider vinegar. It isn’t designed for people taking Mounjaro and won’t help you lose weight like Mounjaro.
Do beginners need a different diet?
Yes, it’s helpful for Mounjaro beginners to focus on eating easily digestible foods to minimise side effects like nausea, indigestion, and diarrhoea. Try foods like bananas, oats, potatoes, cooked vegetables, lean chicken and fish, eggs, white rice and bread, soft cheeses, and soups.
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