What should I eat on Mounjaro?

Build small meals around protein (eggs, Greek yoghurt, chicken, fish, tofu, beans), with vegetables, fruit and some wholegrains. Eat slowly, stop as soon as you feel full, and drink plenty of water.

How much protein should I eat on Mounjaro?

Many dietitians suggest at least 1.2 g of protein per kg of body weight a day while on weight loss injections, and more if you are doing strength training. For a 90 kg person that is around 110 g. Ask your prescriber or a dietitian for a personal target.

What foods should I avoid on Mounjaro?

Large portions, greasy and fried food, very sugary food and drinks, fizzy drinks and alcohol are the most common triggers for nausea, reflux and other side effects. You do not have to cut them out completely, but smaller amounts are easier to tolerate.

How many calories should I eat on Mounjaro?

There is no set number. Appetite drops a lot, and many people end up eating 1,200 to 1,500 kcal without trying. The bigger risk is eating too little protein and too few nutrients, so focus on quality and protein rather than cutting calories further.

What to eat on Mounjaro and other weight loss injections

Weight loss injections like Mounjaro and Wegovy make you feel full on much less food. That makes what you do eat more important. This guide covers protein, a sample day, foods that help with side effects, and what to limit.

By the Calori team · Updated 21 October 2026 · 8 min read

This is general information, not medical advice. Follow the guidance from your prescriber, and speak to them or a pharmacist about side effects, other medicines or health conditions.

How weight loss injections change eating

Mounjaro (tirzepatide) and Wegovy (semaglutide) copy gut hormones that tell your brain you are full and slow down how quickly your stomach empties. People feel satisfied after a few mouthfuls and think about food much less. In the main trial of tirzepatide, people on the highest dose lost about 20% of their body weight over 72 weeks.

Because you eat so much less, there is less room for nutrients. Some of the weight lost on these medicines can be muscle rather than fat, especially if protein is low and you are not doing any strength training.

Protein comes first

Protein helps protect muscle while you lose weight. Many dietitians suggest at least 1.2 g per kg of body weight a day while on these medicines, and up to 1.6 g per kg if you lift weights. Eat the protein part of each meal first, before you feel full.

Easy protein when your appetite is small:

Greek yoghurt or skyr (15 to 17 g in a pot)
Eggs, scrambled or boiled (about 6 g each)
Cottage cheese (about 11 g per 100 g)
Milk or a high-protein milk drink, which are easier to get down than a big meal
Chicken, turkey, white fish, tinned tuna and salmon
Tofu, lentils, beans and edamame
A protein shake if you are struggling to reach your target

Our high protein foods list ranks foods by protein per calorie, which is useful when portions are small.

A sample day on Mounjaro

About 1,150 kcal and 100 g of protein, split into small meals.

Meal	Food	Protein	kcal
Breakfast	150 g skyr with a handful of berries and 15 g granola	18 g	185
Mid-morning	200 ml semi-skimmed milk or a latte	7 g	95
Lunch	2-egg omelette with spinach and 20 g feta, 1 slice wholemeal toast	21 g	300
Afternoon	100 g cottage cheese with cucumber and cherry tomatoes	11 g	110
Dinner	100 g salmon, 100 g new potatoes, green beans and broccoli	23 g	340
Evening	Protein shake made with water, or a high-protein yoghurt	22 g	120
Total		102 g	1,150

If you are eating less than this, the gap is usually protein. A shake or a milk drink is often easier than more food.

Foods that help with side effects

Nausea

Eat small amounts slowly and stop as soon as you feel full.
Choose plain, lower-fat foods: toast, crackers, rice, potatoes, chicken, yoghurt.
Avoid lying down straight after eating.
Cold food often smells less and is easier to manage.

Constipation

Drink regularly through the day; aim for around 6 to 8 glasses of fluid.
Add fibre gradually: oats, wholegrain bread, fruit, vegetables, beans and lentils.
Keep moving. A daily walk helps your gut as well as your weight.

Reflux and indigestion

Keep meals small and leave a couple of hours between dinner and bed.
Go easy on fried, spicy and very fatty food, fizzy drinks, coffee and alcohol.

What to limit

Large meals. With slower stomach emptying, a big plate can lead to nausea or vomiting.
Greasy and fried food. Takeaways and fry-ups are the most common trigger for side effects.
Sugary food and drinks. They take up your small appetite without much protein or fibre.
Alcohol. It can make nausea worse and adds calories with no nutrition.

Do not forget strength training

Two or three sessions of strength training a week, alongside enough protein, is the best way to keep muscle while the weight comes off. It also helps when you come off the medicine, because muscle supports your metabolism and strength.

Track protein, not just calories

On an injection, calories tend to take care of themselves; protein is what slips. Tracking for a couple of weeks shows whether you are getting enough. Calori logs the protein in each meal from a photo and adds it up through the day. Our protein calculator gives you a target to aim for.

Frequently asked questions

What should I eat on Mounjaro?: Build small meals around protein (eggs, Greek yoghurt, chicken, fish, tofu, beans), with vegetables, fruit and some wholegrains. Eat slowly, stop as soon as you feel full, and drink plenty of water.
How much protein should I eat on Mounjaro?: Many dietitians suggest at least 1.2 g of protein per kg of body weight a day while on weight loss injections, and more if you are doing strength training. For a 90 kg person that is around 110 g. Ask your prescriber or a dietitian for a personal target.
What foods should I avoid on Mounjaro?: Large portions, greasy and fried food, very sugary food and drinks, fizzy drinks and alcohol are the most common triggers for nausea, reflux and other side effects. You do not have to cut them out completely, but smaller amounts are easier to tolerate.
How many calories should I eat on Mounjaro?: There is no set number. Appetite drops a lot, and many people end up eating 1,200 to 1,500 kcal without trying. The bigger risk is eating too little protein and too few nutrients, so focus on quality and protein rather than cutting calories further.