Foods to eat and avoid when taking Mounjaro – should you follow a diet?
Are you unsure of what to eat when taking Mounjaro (tirzepatide)? Whether you’ve recently been prescribed the medication or are hoping to receive it soon, it’s normal to wonder whether certain foods are off-limits or if you need to follow a specific diet.
Like other weight loss medications, Mounjaro works best when supported by sustainable changes to your eating and exercise habits. There’s no specific diet to follow, but you should focus on getting essential nutrients from fruits, vegetables and whole grains.
Advice from healthcare professionals can be invaluable when taking weight loss injections and implementing these changes. If you’re eligible, Oviva can provide tailored support from doctors, dietitians and psychologists.
Key Takeaways
- There’s no specific diet to follow on Mounjaro, but choosing healthy, nutrient-rich foods will support your weight loss.
- Try to eat a balanced diet, including fruit, vegetables, healthy fats, lean proteins and high-fibre foods. There’s no need to eliminate any food groups.
- Remember, the best diet is a sustainable one! Make sensible adjustments to get essential nutrients, but leave room to enjoy foods you like.
- Tracking your progress with a tool like the Oviva app can improve motivation.
Is there a specific Mounjaro diet?
There’s no specific diet you must follow while taking Mounjaro, but a balanced diet is crucial for achieving long-term weight management.
You don’t need to eliminate food groups or frame foods as ‘good’ or ‘bad’, and there’s no need to stop enjoying your favourite meals.
It’s about prioritising nutrient-rich foods and developing positive eating habits that will support your weight loss efforts while you’re taking Mounjaro and in the future.
As Mounjaro suppresses your appetite, you’re likely to eat less. For this reason, it’s even more important to eat foods containing your essential daily nutrients to ensure your body gets the energy and nutrients it needs.
It’s also helpful to receive support and personalised advice from healthcare professionals, such as dietitians. Everyone is different, and you have your own needs, challenges, and goals. Oviva’s experts could assist you in setting targets, implementing positive behaviours, and tracking your progress.
Foods to eat when taking Mounjaro
In the following sections, you can explore what to eat when taking Mounjaro, with a focus on the essential nutrients and food groups you should prioritise.
Lean protein
Eating plenty of protein is important for protecting muscle mass as you lose weight. Protein will also help you to stay full, reducing your likelihood of overeating. Try to focus on lean sources of protein, which are lower in calories and saturated fat.
Examples of good lean protein include:
- Eggs
- Fish
- Chicken breasts
- Tofu
- Lentils and beans
- Low-fat dairy
Complex carbohydrates
Complex carbohydrates provide lasting energy as they combine carbohydrates with fibre.
They are digested more slowly than simple carbs and keep you feeling full for longer. This can help to prevent situations where you experience an energy crash and feel tempted to reach for a high-sugar snack.
They also aid digestion and can help provide additional protein.
Whole grains are a great source of complex carbohydrates, such as:
- Brown rice
- Quinoa
- Whole wheat pasta
Other healthy sources include:
- Legumes like beans, lentils, and chickpeas
- Starchy vegetables like peas and sweetcorn
Healthy fats
Including healthy fats in moderation can be beneficial, as they help support heart health and can play a role in managing cholesterol levels. Swapping saturated fats for unsaturated fats and omega-3s is a simple change that can have long-term health benefits.
Good sources of healthy fats include:
- Olive oil
- Avocado
- Nuts
- Seeds
- Oily fish like salmon, mackerel and sardines
Fruits and vegetables
Adding more vegetables to your meals is a simple way to boost nutrition. Aim to fill at least half of your plate with vegetables, especially at main meals.
Good options include:
- Carrots
- Broccoli
- Kale
- Sweetcorn
- Lettuce
- Cabbage
- Brussels sprouts
- Cauliflower
Fruits are packed with vitamins, minerals, and fibre, making them a great addition to your diet. Whole fruits are the best choice, as they contain more fibre than fruit juices.
Try to include a variety of fruits, such as:
- Berries
- Apples
- Oranges
These high-fibre, water-rich options can help keep you feeling full and support digestion.
Foods to avoid or limit
At Oviva, we don’t believe in eliminating food groups or labelling foods as ‘good’ or ‘bad.’ However, some foods are best limited or approached with care while on Mounjaro.
Processed and ultra-processed foods
Processed and ultra-processed foods, like crisps, ready meals, and fast food, are often high in sugar, salt, and unhealthy fats.
Eating them too frequently can contribute to weight gain, so it’s best to focus on whole, minimally processed foods where possible.
Sugary drinks and refined carbohydrates
Sugary drinks provide little nutrition and can be replaced with water, herbal tea or zero-sugar alternatives.
Refined carbohydrates, such as pastries and white bread, are often high in calories but low in nutrients. They digest quickly, leading to energy crashes and increased hunger, making it harder to manage your weight.
Monitor your goals
Receive personalised recommendations to help you to work towards your goal. Log your food, mood, water intake, exercise and other health metrics using the Oviva app.
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Browse learning resources
Written by Oviva’s team of experts, explore advice on nutrition, exercise, and motivation to guide you through the programme and maximise long term weight maintenance.
Alcohol
While alcohol doesn’t directly affect Mounjaro’s effectiveness, the relationship between alcohol and Mounjaro requires care – it contains empty calories and can worsen medication side effects.
It may also impair judgement around food choices, making it harder to stick to healthy eating habits.
Empty calories
Since Mounjaro reduces appetite, it’s important to prioritise nutrient-rich foods. Foods high in sugar, unhealthy fats, or refined carbs provide little nutritional value and can make it harder to get the essential nutrients your body needs.
By making mindful choices, you can support your weight loss journey while still enjoying a balanced and flexible approach to eating.
Managing common Mounjaro side effects with diet
Mounjaro has some common side effects, but these generally ease over time. Nevertheless, having strategies for managing these effects can aid your weight loss journey.
Nausea
If you experience nausea while on Mounjaro, there are several ways to manage it:
- Eat small, frequent meals rather than large portions to ease digestion.
- Drink plenty of fluids, sipping slowly. Water or diluted squash is better than fizzy drinks.
- Avoid high-fat meals and consider reducing spicy foods – these may worsen nausea.
- Try soothing remedies like mint or ginger tea, which some people find helpful.
- Sit upright after eating to aid digestion and prevent discomfort.
If nausea persists or becomes severe, speak to your healthcare provider for further advice.
Diarrhea
If you experience diarrhoea as a side effect of Mounjaro, you should make sure you drink plenty of fluids to avoid dehydration.
You may also want to consider speaking to a pharmacist and asking for oral rehydration powder, which you add to a glass of water.
If your diarrhea is severe or lasts several days, you should contact your prescriber.
Meal and snack ideas when taking Mounjaro
Here is a helpful list of realistic meal and snack options that will provide you with balanced nutrition and form the basis for a sustainable diet:
Breakfast
- Greek yoghurt with berries and chia seeds
- Scrambled eggs with spinach and whole grain toast
- Porridge oats with low-fat milk, blueberries and honey
- Peanut butter and banana on whole grain toast
Lunch
- Grilled chicken salad with olive oil and balsamic dressing
- Lentil soup with a side of whole grain bread
- Wholemeal pita bread with hummus, falafels and lettuce
- Salmon and cucumber wraps with wholewheat flour tortillas
Dinner
- Stir-fried tofu with broccoli, carrots and brown rice
- Spaghetti Bolognese with lean beef mince and whole grain spaghetti
- Sweet potato and chickpea curry
- Baked salmon with quinoa and steamed asparagus
Snacks
- Baked whole wheat pita with hummus
- Sliced apples and peanut or almond butter
- Rice crackers with a couple of squares of dark chocolate
- A handful of unsalted mixed nuts and seeds
Tracking your food intake and progress
Tracking your food intake using a food journal or weight loss app can provide extra motivation when taking weight loss injections like Mounjaro because it provides a record of progress and allows you to see the improvements you’re making over time.
One study found that consistent trackers (>66% days tracked) lost almost twice as much weight as rare trackers (<33% days tracked) on average.
The Oviva app makes tracking easy, with options to log your meals, exercise, and weight. Plus, you’ll receive personalised support from dietitians and healthcare professionals to help you stay on track.
Lifestyle tips for success
In addition to knowing what to eat when taking Mounjaro, you should make sensible adjustments to your lifestyle to support weight loss progress.
- Try to combine Mounjaro with at least 150 minutes of moderate exercise per week. Moderate exercise may include brisk walks, riding a bike or even doing certain household chores, like mowing the lawn or vacuum-cleaning the house.
- Stay hydrated. Drinking plenty of water supports digestion and is effective for managing Mounjaro’s side effects. It can even have a small impact on your appetite.
- Set realistic goals that you can use as a roadmap to success. Goals help to spur you on and keep you on course. They’re also a great way to see your progress. Make sure your goals are measurable and based on gradual, sustainable changes. Find out how to set a weight loss goal.
- Try to manage stress levels. Exercise, yoga classes, and mindful eating can all help to avoid emotional eating. Be kind to yourself and focus on improvements, not perfection.
How Oviva can support your weight loss journey
At Oviva, we focus on long-term, sustainable weight loss through personalised support and behaviour change. If prescribed, weight loss medications like Wegovy can complement these changes—and can even be delivered straight to your door.
With the Oviva app, tracking your progress is simple. You can:
- Log your meals and exercise
- Monitor your weight loss progress
- Get expert support from coaches and healthcare professionals
Why choose Oviva?
- 97% of Oviva users would recommend us
- Users lose an average of 13.6 kg over 12 months
Take our two-minute survey to check your eligibility and take the first step toward lasting change.
Eligibility criteria varies based on your location in England.
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