Printable Zepbound® Diet Plan

Printable Zepbound® Diet Plan

We’ve all seen incredible weight loss transformations, often thanks to weight loss medications. Now Zepbound—the weight loss version of Mounjaro—is here.

What makes Zepbound special? In a 2022 study, it wowed everyone with its results. On average, participants lost a whopping 26% of their body weight. It’s a big deal!

But here’s the scoop: you can’t skip diet and exercise for the best results. They’re the real superheroes in this story.

As a registered dietitian specializing in nutrition for weight loss medications, my goal is to make the nutrition part easier for you.

What is the Zepbound Diet Plan?

There are several ways to make the medication work better through your diet. As a registered dietitian, I like to focus on a diet plan that:

  • Helps you lose weight
  • Gives you all the necessary nutrients
  • Teaches habits to keep the weight off for the long term
  • Prevents or deals with common side effects

I view Zepbound as a powerful tool that helps you achieve all those changes you have been meaning to make in your diet.

Build Your Meals

Let’s make this as simple as possible because that achieves the best and most consistent results.

Ideally, eat three meals a day using the following pattern:

Start with protein – aim for 25 to 30 grams of protein per meal

Protein is your best friend when it comes to weight loss. It helps keep you feeling full and satisfied, which reduces cravings and prevents overeating. It also helps preserve muscle mass while losing fat, keeping your metabolism strong.

Try including a variety of protein sources such as:

  • Lean meats (chicken breast, fish, lean cuts of beef or pork)
  • Eggs
  • Low-fat dairy (Greek yogurt, cottage cheese)
  • Plant-based proteins (tofu, tempeh, legumes)

Add in non-starchy vegetables – aim for at least 1-2 cups per meal

Non-starchy vegetables are low in calories and high in fiber, making them a great addition to any meal. They also provide essential vitamins and minerals that are important for overall health.

Aim to fill at least half of your plate with non-starchy vegetables such as:

  • Leafy greens (spinach, kale, lettuce)
  • Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
  • Bell peppers (all colors)
  • Tomatoes
  • Carrots
  • Spinach
  • Cucumber
  • Zucchini, squash
  • Eggplant
  • Asparagus
  • Green beans
  • Celery
  • Radishes
  • Onions
  • Mushrooms
  • Artichokes
  • Swiss chard
  • Bok choy

Include a small serving of whole grains or starchy vegetables – aim for 1 cup per meal

Don’t shy away from carbohydrates! The right kinds can make your meals more enjoyable, provide fiber to reduce medication side effects and help you achieve and sustain long-term weight loss.

Whole grains and starchy vegetables provide complex carbohydrates, which are a great source of energy. They also contain fiber, keeping you feeling full and satisfied.

Choose options such as:

  • Brown rice
  • Quinoa
  • Sweet potatoes
  • Lentils
  • Beans
  • Chickpeas
  • Corn
  • Whole wheat pasta or bread
  • Oats
  • Barley
  • Whole wheat bread
  • Corn tortillas
  • Whole wheat tortillas

Don’t forget healthy fats – Aim for 1 serving per meal

Healthy fats are essential for a balanced diet and can help with weight loss. They provide energy, support the feeling of fullness, and help absorb fat-soluble vitamins. Plus, healthy fats make food taste great.

Some sources of healthy fats include:

  • Avocado
  • Nuts and seeds (almonds, walnuts, chia seeds)
  • Olive, avocado, and coconut oil
  • Fatty fish
Zepbound® diet plan

How Many Meals you Should Eat a Day

Ideally, you should eat three meals a day.  However, many of my patients prefer intermittent fasting and have only two. It all depends on your individual needs and preferences.

However, if you eat only two meals, you will need a snack to make sure you meet your nutrition needs.

Sample Meal Plan

Feel free to make this plan your own by including your favorite healthy foods. But let me share one of my favorites.


Option 1

  • 2 thin slices Dave’s Killer Bread (5 grams protein each)
  • ½ teaspoon light cream cheese
  • 2 ounces smoked salmon (13 grams protein)
  • Capers


Option 2

  • 2 thin slices Dave’s Killer Bread (5 grams protein each)
  • 2 eggs (6 grams each)
  • Olive oil to cook eggs


Option 1

  • 3 ounces grilled chicken breast salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette dressing
  • A serving of quinoa on the side

Option 2

  • Lean ground turkey chili with beans and diced tomatoes
  • A side salad with mixed greens and vinaigrette dressing


Option 1

  • Bell peppers filled with a mixture of ground turkey, cooked quinoa, diced tomatoes, and seasonings
  • Baked and served with a side of green beans

Option 2

  • Thinly sliced beef cooked with a variety of colorful vegetables (e.g., broccoli, bell peppers, snap peas) in a savory stir-fry sauce.
  • Served with steamed brown jasmine rice.

In My Expert Opinion

Meal plans are unique to each person. The best results happen when you customize them to fit your preferences and follow some basic rules for staying healthy.

The goal is to create a way of eating that you can stick with for a long time, making your overall health better in the long run.

I have been seeing a patient on weight loss medications for over a year now. As a result, I see what a huge difference it makes to use the guidelines I am providing you in this blog post to create a sustainable way of eating that fits individual needs and preferences.

You got this!

Get your printable meal plan here.

Scroll to Top