Mounjaro Diet Plan: What to Eat?

Starting Mounjaro can significantly reduce appetite, helping many people lose weight more effectively. However, what you eat still matters. The right food choices can improve weight-loss results, maintain muscle mass, and reduce common side effects such as nausea, constipation, bloating, or diarrhoea.

A good Mounjaro diet plan is not about strict dieting. Instead, it focuses on small, balanced, nutrient-dense meals that support sustainable weight loss.

Lean protein

These foods can help you feel full for longer and helps to support your muscles whilst your appetite is reduced:

• Turkey
• Chicken
• Fish
• Eggs
• Tofu
• Greek yoghurt
• Cottage cheese

Non-starchy vegetables

Provide fibre, vitamins, and bulk without being heavy on the stomach:

• Broccoli
• Leafy greens
• Peppers
• Courgettes
• Cauliflower
• Tomatoes

Whole grains and complex carbohydrates

They deliver steady energy and are generally better tolerated than refined carbs when eaten in small portions:

• Brown rice
• Oats
• Wholegrain bread
• Quinoa
• Sweet potatoes

Healthy fats (small amounts)

They support fullness and nutrient absorption but should be kept to modest portions to avoid digestive upset:

• Olive oil
• Avocado
• Nuts
• Seeds
• Oily fish

Fibre (avoid if you are experiencing diarrhoea)

One of the most common side effects of Mounjaro is constipation. To avoid this, docus on high-fibre foods such as:

• Broccoli
• Lentils
• Chickpeas
• Kidney beans and mixed beans
• Oats and porridge oats
• Wholemeal bread
• Wholewheat pasta
• Quinoa
• Pears (with skin)
• Berries (raspberries, strawberries, blackberries)
• Nuts and seeds (chia, flaxseed, almonds)

Fluids

Helps to prevent dehydration, especially if you experience diarrhoea or sickness:

• Water
• Herbal teas
• Clear fluids

Gentle snacks (if needed)

Snacks can help maintain energy without overwhelming the digestive system:

• Plain crackers
• Banana
• Yoghurt
• Small portion of fruit

When taking Mounjaro, certain foods and drinks can make side effects worse. Avoiding these can help your digestive system adjust more comfortably and make treatment easier to tolerate.

Saturated fat and fried food

These foods are harder to digest and can worsen nausea, bloating, and diarrhoea while taking Mounjaro:

• Fried chicken
• Chips
• Pastries
• Creamy sauces

Keeping fat intake moderate helps your stomach tolerate the medication more comfortably.

Sugary Foods and Drinks

You can cause a spike blood sugar and may increase digestive upset, including loose stools and stomach cramps when eating foods high in sugar.

• Sweet snacks
• Desserts
• Sugary drinks
• Cocktails

Low-sugar or sugar-free options are usually better tolerated.

Highly Processed or Refined Carbs

These foods can digest quickly and can cause rapid fluctuations in blood sugar and appetite, as well as bloating or discomfort when your digestion is slowed:

• White bread
• Pastries
• Biscuits
• White pasta

Alcohol

Alcohol can irritate the stomach lining and, when combined with slowed digestion from Mounjaro, may increase nausea, diarrhoea, and the effects of alcohol itself.

If you choose to drink, small amounts of lower-sugar beverages are safer.

Further reading: Alcohol and Mounjaro

Spicy or Strongly Flavoured Foods

Spices, hot sauces, and very strong flavours can irritate the stomach and worsen nausea, especially during the early weeks of Mounjaro treatment.

Mildly seasoned meals are easier to tolerate.

A well-structured diet plan can make a big difference when using Mounjaro for weight loss. Focusing on balanced meals, gentle portion sizes, and nutrient-rich foods helps support digestion, manage side effects, and maximise the benefits of your treatment.

Mounjaro diet plan pdf

We’ve created a downloadable Mounjaro diet plan PDF, to help you make simple, balanced food choices while using the medication.

This easy-to-download guide breaks meals into clear portions, making it easier to create a weekly meal plan and support digestion, fullness, and overall comfort.

It’s designed to be practical, easy to follow, and ideal to keep on your phone or print at home.

Why diet is important when using Mounjaro

Diet is important when using Mounjaro because the medication works by affecting hormones in your gut that control appetite and digestion.

It slows down how quickly your stomach empties and helps you feel full sooner.

This means that what you eat, and how much, can affect how well the medication works and how your stomach responds.

Choosing balanced, easy-to-digest meals helps prevent side effects like nausea or diarrhoea, keeps your energy steady, and makes it easier for your body to adjust to the medication while supporting your weight loss goals.