What to Eat on Mounjaro: A Guide for Success

If you're on the journey of using Mounjaro (Tirzepatide) to complement your weight loss efforts, you're likely aware of the importance of not just the medication itself, but also the foods you consume. While Mounjaro doesn't typically interact with specific foods, it's crucial to be mindful of how certain foods can affect your body while taking this medication. Some foods might lead to unwanted side effects or make managing your blood sugar levels more challenging, potentially slowing down your progress. 

In this blog, we'll explore the significance of choosing the right foods to support your Mounjaro journey. By prioritising nutrient-dense options rich in protein, fibre, and healthy carbohydrates and adopting mindful eating habits, you can maximise the benefits of Mounjaro and achieve your weight loss goals more effectively. Let's dive in and discover how you can optimize your Mounjaro experience through smart food choices.

How does Mounjaro work

Mounjaro is a synthetic hormone analogue which imitates the actions of natural appetite-regulating hormones called GLP-1 and GIP. These hormones communicate with the brain to signal a sense of fullness earlier during meals, helping people eat less and manage their appetite more effectively. 

Additionally, Mounjaro slows down the emptying of the stomach, keeping food in the stomach longer and prolonging feelings of fullness. This dual effect supports better control over food intake and may aid in weight management efforts by regulating hunger and stabilising blood sugar levels.

How to eat on Mounjaro

Simply taking Mounjaro isn't enough to initiate your weight loss journey. In order to see the best results, you also need to follow a healthy diet and engage in physical activity whilst taking Mounjaro. A healthy diet includes eating nutrient-rich foods and avoiding certain foods that can worsen side effects or slow your success. In order to optimise your results on Mounjaro, you should:

• Drink 6 to 8 servings of fluid every day (focus on water!) - Staying hydrated is always important, it's especially crucial to drink plenty of water while taking Mounjaro to maintain proper hydration levels, which are essential for effective weight loss. Additionally, drinking water before meals can help you feel fuller and enhance your efforts to shed pounds.
• Sip liquids between meals, not with meals, and avoid drinking 30 minutes before and after eating - It's best to avoid drinking water while eating on Mounjaro to prevent diluting the medication's effects. This can help ensure that Mounjaro effectively signals fullness and slows down gastric emptying, supporting your weight loss goals. So, it's recommended to wait until after meals to drink water while taking Mounjaro.
• Eat smaller meals: To avoid indigestion, nausea or other GI symptoms, you should try to eat ½ a normal serving as this will be easier for your stomach to digest. This will allow Mounjaro to work more effectively in signalling feelings of fullness and slowing down gastric emptying to control your appetite and promote weight loss. Additionally, smaller meals can help prevent overeating, as they're less likely to stretch your stomach and trigger excessive hunger. 
• Eat lean, protein-rich foods daily: Eating lean, protein-rich foods on Mounjaro supports feeling full, maintaining muscle mass and health, and enhances weight loss efforts. Protein also increases calorie burning during digestion, making it an ideal dietary choice while taking Mounjaro to manage appetite and support weight loss.
• Eat adequate fibre: Fibre promotes feelings of fullness, aids in appetite control, supports digestive health and blood sugar regulation to complement the effects of Mounjaro in weight loss. Moreover, fibre-rich foods are typically low in calories but high in volume, making them satisfying options for managing hunger and supporting weight management efforts while taking Mounjaro.
• Choose foods and drinks that are low in fats and sugar: Foods that are low in sugar and fats tend to be lower in calories and are less likely to cause spikes in blood sugar levels, promoting more stable energy levels throughout the day. Additionally, avoiding excessive fats and sugars can aid in preventing weight gain by reducing overall calorie intake and supporting cardiovascular health, complementing the effects of Mounjaro in managing appetite and promoting a healthy weight. 
• Avoid alcohol: Alcohol may interfere with Mounjaro’s effectiveness and may exacerbate its side effects. Alcohol can disrupt the digestive process and impair nutrient absorption, potentially diminishing the appetite-controlling benefits of Mounjaro. Additionally, alcohol is calorie-dense and can contribute to weight gain, counteracting your hard work and weight loss efforts. 
• Chew foods thoroughly: Proper chewing breaks down food into smaller particles, making it easier for your stomach and intestines to process and absorb nutrients. This can enhance the effectiveness of Mounjaro in signalling feelings of fullness and promoting optimal digestion. Additionally, thorough chewing helps prevent digestive discomfort such as bloating and indigestion, supporting overall digestive health and well-being.
• A short walk after exercise: light physical activity, such as walking, helps stimulate digestion by increasing blood flow to the stomach and intestines, which can enhance the absorption of nutrients and promote bowel regularity. Additionally, walking after meals can help regulate blood sugar levels and prevent postprandial spikes, which is beneficial for weight management and metabolic health.

Read More: eMed Healthcare Weight Management Programme using Mounjaro

Foods to eat on Mounjaro

• Lean proteins: As mentioned above, high-protein foods support satiety, muscle growth, and calorie expenditure. The amount of protein you need depends on your age, weight, sex, and activity level.  Lean protein options include skinless poultry, fish, egg whites, tofu, greek yogurt, cottage cheese and beans.
• Whole grains: Whole grains keep you feeling fuller than refined carbohydrates because they are less processed so contain more fibre and vitamins. Wholegrain foods can help provide sustained energy, promote satiety, and support overall health and weight management efforts.
  Whole Grain options include brown rice, quinoa, oats, whole wheat bread, barley (add it to soups, stews, or salads, or cooked and served as a side dish similar to rice or couscous), bulgur, whole wheat pasta. 
• Non-starchy vegetables: Eating non-starchy vegetables on Mounjaro aids weight loss and overall health. Low in calories and high in fibre, vitamins, and minerals, they promote satiety and help control appetite. Their high water content adds bulk to meals without extra calories, supporting fullness. Additionally, they're rich in antioxidants, aiding metabolic function and inflammation reduction. These can include: Leafy greens (e.g. spinach, kale, arugula, Swiss chard, and lettuce), cruciferous vegetables (e.g. broccoli, cauliflower, brussels sprouts, and cabbage, bell peppers, cucumbers, tomatoes: courgettes, mushrooms. 
• Fruits: Fruit is full of fibre, vitamins, and minerals, and can support your sweet tooth without consuming too many calories. It’s best to choose fresh fruit or frozen fruit, and avoid fruit juice as the sugar is more easily accessible due to the broken down fruits. Some suggestions include blueberries, raspberries, strawberries, apples, pears, and citrus fruits.
• Healthy fats: Unsaturated fats should be your focus when looking at how to incorporate more healthy fats into your diet and they can be found in produce such as avocados, nuts, seeds, and olive oil. These fats provide essential nutrients for brain function and hormone production while promoting feelings of fullness, aiding appetite control. They also help stabilise blood sugar levels and enhance the absorption of fat-soluble vitamins, but be mindful of portion sizes as they are higher in calories.
• Legumes & beans: Legumes are rich in plant-based protein and fibre, whilst low in fat, and they enhance feelings of fullness and support appetite control. Their slow-digesting carbohydrates provide sustained energy and help regulate blood sugar levels. Options to try include chickpeas, lentils, black beans, kidney beans, cannellini beans, edamame beans and peas. 
• Dairy & dairy alternatives: Dairy products such as milk (including soy milk), yogurt, and cheese are rich sources of calcium, which is essential for bone health and muscle function. Furthermore, dairy products contain protein, vitamins and minerals such as vitamin D, potassium, and phosphorus, which play important roles in various bodily functions.
• Fermented foods: Fermented foods such as yogurt, kefir, sauerkraut, and kimchi, kombucha, tempeh, and miso contain probiotics, which are beneficial bacteria that support digestive health, immune function, and contain vitamins, minerals, and antioxidants. Consuming probiotic-rich foods can help maintain a healthy balance of gut bacteria, which is important for proper digestion and nutrient absorption. 

Read more: Switching from Wegovy to Mounjaro: How To Guide for Patients

Foods to avoid on Mounjaro

While there is no research to show the need for forbidding certain foods, it may be worth limiting your intake of particular foods that may exacerbate Mounjaro side effects, such as bloating and gas. Moreover, consuming excessive amounts of fatty and saturated foods can potentially lead to weight gain if eaten in excess. Let’s explore why we advise reducing certain foods below: 

• High glycemic fruit and veg: Some fruits and vegetables have a higher glycemic index than others which may cause blood sugar spikes. You should try to limit fruits such as mango, pineapple, watermelon, and ripe bananas and vegetables including potatoes and sweet corn. Instead, try low-glycemic fruits and veggies like apples, berries, greens, and non-starchy vegetables like spinach, kale, arugula, Swiss chard, lettuce, broccoli, cauliflower, brussels sprouts, cabbage, bell peppers, cucumbers, tomatoes, courgettes, mushrooms. 
• Carbonated drinks: Whilst some carbonated drinks are sugar or calorie free, carbonated or soda drinks contain carbon dioxide which may exacerbate Mounjaro side effects including bloating and wind. 
• Highly processed foods: Avoiding highly processed foods on Mounjaro is advisable as they are often high in unhealthy fats, sugars, and refined carbohydrates, which can hinder weight loss efforts. Additionally, these foods lack essential nutrients and can leave you feeling hungry soon after eating. Moreover, the artificial additives in processed foods may worsen digestive issues like bloating and gas, common side effects of Mounjaro. 
• Sugary foods: Avoiding sugary foods while on Mounjaro is crucial for maintaining stable blood sugar levels and supporting your weight loss efforts. Sugary foods, such as sweets, fizzy drinks, and baked goods, cause rapid spikes in blood sugar levels, which can lead to increased cravings, energy crashes, and difficulty managing appetite. Sugar can contribute to overeating, making it harder to achieve your weight loss goals. 
• Fried foods: Fried foods are often high in unhealthy fats and calories, which can contribute to weight gain and hinder your weight loss efforts. The frying process can remove important nutrients from the food and lead to the formation of harmful compounds such as trans fats and acrylamides, which have been linked to various health issues including heart disease and cancer. Instead of frying foods, cook using healthier techniques such as baking, grilling, or steaming
• Red meat: Red meat, especially when processed or high in saturated fat, is linked to an increased risk of heart disease, increased inflammation and may raise cholesterol levels. Instead, you should opt for leaner protein sources like poultry, fish, beans, and tofu. 
• Heavily spiced foods: Spicy foods, containing compounds like capsaicin, can irritate the stomach, leading to symptoms such as heartburn or indigestion, especially in those with sensitive digestive systems. Moderating intake of heavily spiced foods and opting for milder seasonings and herbs can reduce discomfort and support digestive health. 

Example meal ideas 

Breakfast ideas: 

• Greek yogurt: Layer Greek yogurt with fresh berries, add some fresh or frozen berries and sprinkle some high fibre cereal (e.g. bran flakes) on top for a protein-rich and satisfying breakfast.
• Scrambled tofu: Cook tofu with vegetables like spinach, mushrooms, and bell peppers for a plant-based, protein-packed alternative to scrambled eggs.
• Poached eggs: Top your whole grain toast with sliced avocado and poached eggs for a balanced breakfast full of flavour. 
• Protein porridge: Mix together oats, milk, and protein powder, and top with vibrant berries and creamy peanut butter for a satisfying and nutritious start to your day."

Lunch ideas:

• Grilled chicken salad: Add grilled chicken breast with mixed greens, cherry tomatoes, cucumber, and avocado. Drizzle with balsamic vinaigrette for a light and protein-rich lunch.
• Quinoa salad: Combine cooked quinoa with chickpeas, chopped veggies including cucumber, tomatoes and celery, feta cheese, and a lemon-tahini dressing for a nutritious and satiating meal.
• Tuna toast: Mix together tuna, onion and mayonnaise and place on top of wholegrain toast. Pop a side salad on your plate and top with a sweet chilli sauce for a tasty and refreshing lunch option!

Dinner ideas: 

• Baked salmon with roasted vegetables: Season salmon fillets with herbs and lemon juice, then bake until flaky. Serve with roasted vegetables like broccoli, cauliflower, and a side of whole grain rice!
• Turkey, tomato pasta: Use lean turkey mince as an alternative to beef mince, mixed with tomato passata, chopped veggies like courgette and aubergine, and add some flavour with oregano. Cook some whole grain pasta and enjoy a high protein, low fat alternative to a classic. 
• Tofu stir-fry: Stir-fry tofu with mixed vegetables like bell peppers, snap peas, and broccoli with soy sauce. Serve over high protein, low sugar alternatives to a simple classic. 

Snack ideas on the go:

• Protein-Packed Trail Mix: Combine a mix of nuts, seeds, and dried fruits for a flavorful and energising snack on the go, perfect for satisfying your cravings between meals.
• Boiled Eggs: Enjoy a protein-rich snack with perfectly boiled eggs, offering a satisfying and convenient option packed with essential nutrients to keep you fueled throughout the day.
• Protein Smoothies: Blend together protein powder with almond milk, spinach, and a banana for a refreshing and nutrient-packed beverage, ideal for a post-workout recovery or a quick and satisfying snack on the go.
• Hummus and Carrots: Enjoy a delicious and nutritious snack with crisp carrot sticks paired with creamy hummus, offering a perfect balance of protein, fats and fibre to keep hunger at bay and energy levels up.
• Greek yogurt with berries: Greek yogurt is high in protein and low in sugar. Pairing it with fresh berries adds fibre and antioxidants.
• Cottage cheese with pineapple: Cottage cheese is rich in protein and calcium. Enjoy it with pineapple chunks for a sweet and savoury snack.

These meal ideas provide a good balance of protein, carbohydrates, and healthy fats to support your weight management goals while on Mounjaro. Please note they are a simple guide and you should adjust portion sizes and ingredients based on your individual dietary preferences and nutritional needs.

In summary, adopting a balanced diet while on Mounjaro is key to enhancing weight loss and overall well-being. By prioritising nutrient-rich foods while avoiding sugary, processed, and fried options you can optimise your weight loss results but also keep yourself healthy to support your overall health and wellbeing. Keep in mind that it is essential to pair dietary changes with regular exercise to maximise the benefits of Mounjaro. By striking a balance between mindful eating and physical activity, individuals can fully leverage the potential of Mounjaro for sustainable weight loss and improved health.