What to eat on Mounjaro®: your complete food guide

Have you started Mounjaro® and found yourself staring at your fridge, wondering what you should actually eat now? Or maybe you’re experiencing some nausea and aren’t sure which foods will make you feel better versus worse?

That confusion is completely normal, especially because Mounjaro changes how your body processes food.

Mounjaro works by slowing digestion and reducing appetite. This means your food choices matter more than they did before. The right foods, combined with portion control, can help you feel satisfied and energized while losing weight. The wrong ones might leave you feeling nauseous or slow your progress.

At QuickMD, we work with many patients taking Mounjaro, and we’ve seen how much better outcomes can be when nutrition is part of the plan. When weight loss treatment is paired with personalized nutritional guidance, patients often experience enhanced weight loss, better blood sugar control, and improved overall well-being.

That’s why we created this guide—to give you practical suggestions for what to eat while taking Mounjaro. You’ll find examples of foods, portions, and meal ideas that can support your weight management efforts and help you feel more comfortable along the way.

How Mounjaro affects your eating and blood sugar levels

Mounjaro acts like hormones in your body that do two important things: they slow down how quickly food moves through your stomach, and they signal to your brain that you’re full.

What does this mean for your daily eating? A few things:

• You feel satisfied with smaller meals
• Food moves through your stomach more slowly
• Blood sugar levels stay more stable after meals
• Cravings for sugary foods often decrease
  

Mounjaro is helping your body work differently, so you want to choose foods that support these changes rather than fight against them.

What to eat on Mounjaro: building a healthy diet

If there’s one thing to prioritize on Mounjaro, it’s protein intake. Since Mounjaro can make you feel full quickly, there’s a possibility you might not eat enough protein to preserve important muscle mass.

Here’s a tip that many of our patients find helpful: start each meal with your protein. 

When you get your protein in first, you won’t miss out on this important nutrient even if you can’t finish your whole plate. Protein is your foundation for each meal. 

Grilled chicken breast is probably the most popular choice, delivering about 35 grams of protein in a 4-ounce serving. Fatty fish like salmon give you 28 grams of protein per 4 ounces, plus heart-healthy omega-3 fatty acids your body needs. For breakfast, two large eggs provide 12 grams of protein and can be prepared in countless ways.

The variety of protein sources means you don’t have to get bored. Turkey breast offers 33 grams per 4 ounces, while white fish like cod provides a lighter option at 20 grams. Dairy options like cottage cheese pack 14 grams into just half a cup, and Greek yogurt delivers 23 grams per cup, which are perfect for breakfast or snacks. 

If you’re vegetarian, tofu gives you 9 grams per 4 ounces, though you’ll want to pair it with other protein sources throughout the day. Lean beef rounds out your options at 29 grams per 4 ounces.

Non-starchy vegetables for fiber and nutrients

Non-starchy vegetables should fill about half your plate at every meal. 

These vegetables provide essential fiber and nutrients without adding many calories, and they can actually help reduce some of the digestive effects of Mounjaro you might experience.

When choosing your vegetables, think about both nutrition and how they’ll make you feel. The fiber-rich powerhouses like green beans, broccoli, and leafy greens are excellent choices because they support digestive health while being gentle on your stomach when cooked properly. 

For color and nutrients, bell peppers bring vitamin C, while asparagus offers digestive support. One thing we’ve learned is that if you’re experiencing nausea (which is common when first starting Mounjaro), cooked vegetables often sit better than raw ones. 

Think about filling your plate with these vegetables:

• Leafy greens (spinach, kale, lettuce)
• Broccoli and cauliflower
• Bell peppers (all colors)
• Zucchini and yellow squash
• Asparagus and green beans
• Brussels sprouts
• Cucumber and tomatoes
• Mushrooms

Complex carbohydrates for sustained energy

Let’s talk about carbs for a minute. 

You might be wondering if you should avoid them altogether while taking Mounjaro. The answer is no, but the type of carbs you choose matters. Complex carbohydrates provide you with steady energy without the blood sugar spikes that can interfere with Mounjaro’s effectiveness. Brown rice offers more fiber and nutrients than white rice. Sweet potatoes provide beta-carotene and sustained energy. 

Quinoa is technically a seed, but it functions like a grain and offers complete protein along with complex carbohydrates. The key is avoiding foods like white bread and other refined grains that can cause blood sugar spikes and don’t support your weight loss goals.

Some carbohydrate choices for your Mounjaro diet:

• Quinoa (1/2 cup cooked)
• Brown rice (1/3 cup cooked)
• Sweet potato (1 medium)
• Oatmeal made with whole grains (1/2 cup dry)
• Whole grain toast (1 slice)
• Beans and lentils (1/2 cup)
• Fresh fruit like berries (1 cup)

Healthy fats in moderation

You absolutely need some fat in your diet. Fat helps your body absorb vitamins and makes meals feel more satisfying. But here’s where Mounjaro changes things. Since the medication already slows down digestion, you want to be more careful about how much fat you’re adding to meals.

The best approach is to think about fats as flavor enhancers rather than main ingredients. A drizzle of olive oil on your salad or vegetables gives you heart-healthy monounsaturated fats without overwhelming your digestive system. Avocados are popular for good reason, since they provide fiber along with those healthy fats.

Nuts and seeds can be tricky because they’re so easy to overeat. A tablespoon of nuts or seeds gives you protein, healthy fats, and minerals, but much more than that, and you’re looking at a lot of calories.

Include these healthy fat sources:

• Avocado (1/4 medium)
• Olive oil (1 teaspoon)
• Nuts and seeds (1 tablespoon)
• Fatty fish (naturally contains omega-3s)
  

Try to limit saturated or trans fats found in processed foods and full-fat dairy products, as these can easily interfere with your weight loss goals.

Foods to limit on your Mounjaro diet plan

Some foods can make your Mounjaro experience less pleasant or slow down your weight loss progress. Understanding which foods to avoid helps you feel better and see better results.

These foods either overwhelm your digestive system or work against what Mounjaro is trying to do in your body. 

Fried foods and fatty foods are probably the biggest problems because they take longer to digest, which becomes an issue when Mounjaro already slows things down. Many patients have reported that greasy foods make them feel nauseous or uncomfortable.

Foods to avoid or minimize:

• Fried foods and fatty foods
• Unhealthy fats and trans fats
• Sugary drinks and fruit juices with added sugars
• Ultra-processed foods with low nutritional value
• Processed meats
• Diet soda (can increase cravings)

Can I drink alcohol on Mounjaro?

This is a question we get a lot. You should limit alcohol consumption while taking Mounjaro. 

Alcohol can affect your blood sugar and increase nausea, especially when combined with the medication’s effects. If you choose to drink, don’t drink on an empty stomach, and make sure to limit portions to reduce any complications. Overall, it’s best to avoid drinking alcohol altogether while taking Mounjaro.

Now let’s put this information into practice with some sample Mounjaro diet plans focused on weight loss.

Sample Mounjaro diet plan for weight loss

Wondering what a day of eating might actually look like? Here’s a practical example that incorporates all the principles we’ve discussed so far:

Breakfast:

• 2 scrambled eggs with spinach
• 1 slice whole-grain toast
• 1/4 avocado
• Fresh fruit (berries)
  

Lunch:

• Grilled chicken breast (4 oz)
• Large salad with non-starchy vegetables
• 1 tablespoon olive oil dressing
• 1/2 cup brown rice
  

Dinner:

• Baked fatty fish like salmon (4 oz)
• Roasted green beans and cauliflower
• Small sweet potato
  

Snack:

• Cottage cheese with fresh fruit
  

Notice how each meal starts with protein and includes plenty of vegetables?

This approach helps regulate your blood sugar levels while supporting your body weight goals through portion control and nutrient-dense foods. 

Meal prep strategies for your Mounjaro diet

When you’re taking Mounjaro and your appetite is reduced, you might not feel like cooking. Having healthy options ready to go helps make sure you still eat well.

Proteins to prep ahead

• Grill chicken breasts and store in portions
• Hard-boil eggs for quick additions
• Cook ground turkey for versatile meals
• Bake fish fillets

Fruits and vegetables to prepare

• Wash and chop non-starchy vegetables for the week
• Roast mixed vegetables on sheet pans
• Steam broccoli, green beans, and cauliflower
• Prepare salad ingredients
• Wash and portion fresh fruit

Building balanced meals

With prepped ingredients, you can create balanced meals more easily by combining lean protein, vegetables, a small portion of complex carbohydrates, and minimal healthy fats.

Budget-friendly Mounjaro meal prep at Costco

Warehouse stores like Costco are helpful for Mounjaro meal prep since you can buy proteins in bulk at lower costs.

You can find tuna pouches, beef jerky, ready-to-eat protein bowls, and even protein coffee, which work well when you have a reduced appetite on Mounjaro and need nutrient-dense foods in smaller portions.

For a detailed walkthrough of our favorite protein-packed Costco finds, check out our Costco haul guide.

Managing Mounjaro side effects through diet and eating habits

Some people experience side effects when starting Mounjaro, especially nausea. But you have some control here. 

Your food choices can help minimize these effects.

If you’re dealing with nausea:

• Eat smaller meals throughout the day instead of three large ones
• Choose bland, lean proteins like grilled chicken breast
• Skip anything high in saturated fats, which can make your nausea worse
• Eat slowly. Rushing through meals when you’re already feeling queasy can make this worse
• Try sipping something like ginger tea between meals to help settle your stomach
  

Constipation is another common issue, especially in the first few weeks:

• Start adding more fiber gradually through fruits and vegetables; too much too fast can make things worse
• Drink plenty of water throughout the day
• Include cottage cheese and Greek yogurt for probiotics that support digestive health
• Add ground flaxseed to smoothies or oatmeal for extra fiber and healthy fats
  

For decreased appetite:

• Focus on nutrient-dense foods over calorie intake alone
• Prioritize protein-rich foods daily
• Try liquid nutrition when solid foods don’t appeal
• Set meal reminders to maintain adequate daily calorie intake
  

Remember, these side effects often improve as your body adjusts to the medication.

Diet and exercise plan considerations for losing weight on Mounjaro

Mounjaro is a great tool, but it works best when combined with other healthy habits. A healthy lifestyle focused on weight loss includes both proper nutrition and physical activity.

• Regular exercise helps maintain muscle mass during weight loss
• Physical activity supports better blood sugar control
• Movement can help reduce some side effects of Mounjaro
• Combining a diet and exercise plan maximizes weight management results
  

The key is focusing on a diet rich in whole foods rather than restricting daily calorie intake too severely. Your body needs adequate nutrition to support an active lifestyle.

Comprehensive Mounjaro support through QuickMD

Starting Mounjaro is a big decision. Figuring out both a new medication and completely changing how you eat? That can feel like a lot.

We get it. That’s exactly why we designed our approach to weight loss to support you through the entire process, not just hand you a prescription and send you on your way. We’re here to help you understand how to eat differently, how to manage side effects when they come up, and how to build habits that will serve you long after you reach your goal weight.

We know that managing your weight can feel overwhelming. That’s why our approach focuses on providing supportive, judgment-free care that meets you where you are. With appointments available seven days a week and same-day booking options, getting the support you need fits into your schedule.