What to Eat on Mounjaro® [Dietitian Approved]
If you are taking Mounjaro (tirzepatide), your goals are likely to
be managing your blood sugar, losing weight, or both.
The great thing about this medication is that it helps control your appetite and reduce food cravings, making it easier to eat what you need to reach your goals and build sustainable healthy eating habits.
However, it does come with unique benefits and challenges, which certainly took me by surprise when I first started working with patients on these medications in 2022.
So, if you’re wondering what to eat on Mounjaro, you’re in the right place! As a dietitian, my job is to guide you in choosing the best foods possible to optimize weight loss and minimize the side effects of the medication.
What to Eat While on Mounjaro
Focus on Whole Foods
Here is the simplest yet most valuable advice I can give you: focus on whole foods.
Real, whole foods are minimally processed and packed with nutrients, providing essential vitamins, minerals, and FIBER.
They are also lower in calories, pound for pound, which is crucial for tirzepatide users, since you might only be able to eat small amounts of food. This makes it even more important to maximize your nutrient intake.
| Vegetables | Leafy greens, broccoli, carrots, bell peppers, tomatoes, celery, and other non-starchy vegetables |
| Lean Protein | Chicken, turkey, beef, bison, fish, pork |
| Legumes | Beans, garbanzos, lentils |
| Milk and Dairy Products | Non-fat milk, plant-based milk, high-protein yogurt, cottage cheese, cheese |
| Whole Grains | Brown rice, quinoa, oats, whole wheat bread |
| Starchy Vegetables | Sweet potatoes |
| Healthy Fat | Avocados, nuts, seeds, olive oil, avocado oil |
| Fruit | Berries, apples, oranges, pears, all types of fruits |
Eat Foods High in Protein
Protein is a game changer when it comes to losing weight. It helps build and maintain muscle, which in turn helps burn calories even when you’re not active.
Plus, protein keeps you feeling full for longer, making it even easier to control your appetite.
Last, protein has many important nutrients that your body needs to thrive, like essential amino acids, vitamins, and minerals. This ensures you stay healthy and strong on your weight-loss journey.
Get a printable list of high-protein foods here
Eat Foods High in Fiber
Most GLP-1 agonists, like Mounjaro, can slow down digestion and cause constipation. While your digestion will change, staying regular and comfortable is key, and a huge part of achieving this is by eating enough fiber.
Foods that are high in fiber include:
| Vegetables | Leafy greens, broccoli, carrots, bell peppers, tomatoes, celery, and other non-starchy vegetables |
| Fruit | All types |
| Whole Grains | Brown rice, quinoa, oats, whole wheat bread |
| Legumes | Beans, garbanzos, lentils |
I recommend always starting your meals with protein and high-fiber food, such as vegetables.
Don’t Forget Healthy Fats
Healthy fats support overall health and help you feel fuller for longer, making it easier to manage your weight. Plus they add a delicious flavor to your meals.
And don’t forget, healthy fats can also keep your digestion regular, ensuring everything moves along as it should. So, embrace those avocados, nuts, and olive oil as part of your diet.
| Healthy Oils | Olive, coconut, avocado, and flaxseed oil |
| Avocados | All types |
| Nuts and Seeds | Almonds, cashews, pistachios, pecans, Brazil nuts, hazelnuts, pine nuts, chia seeds, flaxseed, pumpkin, sunflower, sesame, hemp, and poppy seeds |
| Fatty Fish | Salmon |
Choose Healthy Carbs
Carbohydrates are an important part of your diet. There’s no need to eliminate them, but it is important to choose the right type. For example, this includes those that are high in fiber.
| Legumes | All types of beans, garbanzos, and lentils |
| Fiber-Rich Carbohydrates | Whole grains such as quinoa, brown rice, oats, high-fiber bread, and sweet potatoes |
| Fruit | All types |
Stay Hydrated
Water is essential for good overall health, helping to prevent or manage constipation and giving you beautiful, glowing skin.
Obviously plain water is best, but infused water and herbal teas work too.
Helpful Tips
Eat Mindfully
Mounjaro and Zepbound® both work to decrease hunger and appetite. However, to get the full benefits of these powerful tools, you need to listen to your body.
It’s time to let go of external cues and learn to tune into your body’s signals. Here are some helpful tips:
- Eat Slowly: Take your time and savor each bite.
- Focus on your Food: Avoid distractions like TV and phones while eating.
- Listen to Hunger Cues: Stop and think about your hunger levels before you start eating and again halfway through your meal.
- Stop When Satisfied: This is especially important if you’re taking Mounjaro. It will help you avoid feeling sick or uncomfortably full.
- Enjoy your food: Appreciate the flavors, textures, and aromas of your meals.
- Be Mindful of Emotional Eating: Recognize when you are eating because of stress or boredom and find alternative activities.
Meal Planning and Preparation
Planning and preparing your meals ahead of time can help you get the most out of your medication and create sustainable eating habits to keep the weight off for years to come.
- Weekly Planning: Outline your meals and snacks for the week. Then, go to the grocery store to stock your kitchen with healthy meals.
- Meal Prep: Preparing large quantities of healthy meals and portioning them out for the week can make it easier to eat healthily with little effort throughout the week.
Sample Meal Plan
Let your hunger levels control your portion sizes.
Breakfast
- Cottage cheese flatbread or a cup of cottage cheese
- Scrambled eggs cooked with 1 tablespoon of avocado oil
- 1 apple or fruit of choice (eat this later in the morning if you feel full)
Lunch
- Grilled chicken salad with mixed greens, cherry tomatoes, olive oil, and balsamic vinegar
- Add garbanzo beans or a small serving of high-fiber crackers
Snack:
- Low-sugar Greek yogurt
Dinner:
- Healthy baked fish tacos or fish, vegetables, and a small serving of quinoa.
Foods to Avoid on Mounjaro
As a dietitian, when I think about foods to limit or avoid, I focus on two key things: minimizing medication side effects, and preventing anything that might sabotage your weight-loss efforts.
Sugary Foods and Beverages
High-sugsr foods and drinks can cause rapid spikes in blood sugar levels, counteracting the blood-sugar-regulating effects of Mounjaro. They can also sabotage even your best efforts at weight loss.
- Soda and sweetened beverages, including energy drinks
- Candy and sweets
- Baked goods
Refined Carbohydrates
Refined carbohydrates are stripped of most nutrients and can lead to quick blood sugar spikes.
- White bread or pasta: Opt for whole grain versions instead or choose pasta that is high in protein or made from legumes.
- White rice: Choose brown rice or quinoa as a healthier alternative.
- Processed snacks: Crackers, chips, and other packed snacks made with refined flour and added sugars.
- Tortillas and wraps: Choose corn over flour tortillas and low-carb wraps.
Fried and Fatty Foods
This is a big one for feeling great: fried foods are known to slow digestion, making the most common Mounjaro side effects even worse.
Avoid or limit to very small portions:
- Fried chicken, seafood, or fish: Try baking, grilling, or steaming instead.
- French fries and potato cheese: Opt for baked or air-fried versions of potatoes.
- Fast food: Many fast-food options are high in unhealthy fats, sugars, and sodium.
Alcohol
This is usually not a concern for people taking weight-loss medications, since cravings for alcohol tend to decrease significantly while on GLP-1 agonists. However, research is necessary to confirm this observation.
If you choose to drink, limit yourself to one or two drinks per day, and opt for lower-sugar options like wine, skinny cocktails, or light beer.
Want to stay updated with the latest nutrition tips for Mounjaro? Click here to subscribe to our newsletter.
Final Thoughts
Managing your diet while on Mounjaro doesn’t have to be complicated. Focus on whole, nutritious foods, make sure you eat enough fiber and protein and stay hydrated. Always start your meals with protein and veggies, and strive to make healthy choices as often as you can. With a little planning, you will be on the right track!
Other helpful blog posts:
