Mounjaro diet plan: foods to eat and avoid

If you’ve been prescribed Mounjaro (tirzepatide), you’re likely wondering what to eat (and not to eat) while taking the medication. Put simply, a Mounjaro diet prioritizes whole grains, lean proteins, fruits, vegetables, and healthy fats. But that’s just a high-level description. 

Keep reading to learn exactly what to eat on Mounjaro, what foods to avoid, and more.

A healthy Mounjaro diet can help you better manage your blood sugar levels and lose weight. Certain foods may also help reduce some of Mounjaro’s side effects, such as nausea, diarrhea, and constipation. 

When designing your Mounjaro diet, prioritize the following foods:

• Fruits

• Vegetables

• Whole grains

• Lean proteins

• Healthy fats

1. Fruits

What to eat: 

• Berries (e.g. strawberries, blackberries, raspberries, blueberries)

• Apples

• Grapefruit

• Pears

• Pomegranate

• Oranges

How much to eat: Aim to eat 1.5–2 cups of fruit per day, as recommended by the US Department of Agriculture (USDA) Dietary Guidelines for Americans. 

Why you should eat: If you’re taking Mounjaro for type 2 diabetes, choosing fruits with a low glycemic index can help prevent blood sugar spikes. It does this while offering a sweet, satisfying alternative to sugary snacks — a plus for achieving those weight loss goals, as well. 

The fiber content in fruits also helps slow down digestion, making you feel full for longer, so you can eat less and lose weight.

Fresh, frozen, or canned fruits are all suitable choices, but be mindful of added sugars when consuming canned fruits. Opt for canned fruits labeled as "packed in its own juice," "unsweetened," or "no added sugar." 

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2. Vegetables

What to eat: 

• Leafy greens 

• Broccoli

• Brussels sprouts

• Cauliflower 

• Cucumber

• Mushrooms

• Pea pods

• Peppers

• Zucchini 

How much to eat: Aim to eat 2–3 cups of vegetables per day, per the USDA.

Why you should eat: Including a variety of colorful vegetables in your meals can enhance satiety, improve digestive health, and provide the necessary nutrients to support healthy digestion, control blood sugar levels, and keep your heart healthy.

Aim to fill half your plate with non-starchy vegetables. Because they’re lower in carbohydrates and calories, they can help support weight loss goals while keeping blood sugar levels stable.

Fresh and frozen vegetables are the best choices because they retain the most nutrients and do not have added sodium or preservatives. 

Canned vegetables can be a nutritious option, but they often contain added sodium. So, it’s important to choose low-sodium varieties or rinse them before eating them. 

3. Whole grains

What to eat: 

• Brown rice

• Barley

• Oats

• Quinoa

• Wheat bran

• Whole-wheat bread and pasta 

• Low-sugar, whole-grain cereal 

How much to eat: Aim to eat approximately 3-5 servings of whole grains per day.

Why you should eat: Compared to refined grains (e.g. white bread, white rice), whole grains have a lower glycemic index and can provide a steadier release of energy, which is important for maintaining stable blood sugar levels.

Whole grains can also promote satiety because of their fiber content, making it easier to stick to a lower-calorie diet and lose weight on Mounjaro. 

4. Lean proteins

What to eat: 

• Chicken 

• Turkey

• Soy products (e.g. tofu, tempeh) 

• Eggs

• Seafood (e.g. shrimp, halibut, haddock, pollock) 

• Beans (e.g. pinto, black, navy, kidney beans)

• Legumes, nuts, and seeds (e.g. almonds, edamame, pistachios, soy nuts)

How much to eat: Aim to eat 0.8 grams of protein per kilogram (kg) or 0.36 grams per pound of body weight daily. 

You may need more if you are trying to lose weight, preserve muscle, or do regular strength training. In those cases, many experts recommend closer to 1–1.2 grams per kg (0.45–0.55 grams per pound).

Why you should eat: Lean proteins are a key component of a healthy diet on Mounjaro. They help maintain muscle mass and promote satiety — two things that support weight loss. Because proteins take longer to digest, they prevent blood sugar spikes and help you feel full longer. Plus, they may also help reduce common side effects of Mounjaro.

5. Healthy fats

What to eat: 

• Avocado 

• Fatty fish, including salmon, tuna, and trout

• Nuts and seeds, including walnuts, almonds, chia seeds, and flaxseeds 

• Nut butters (e.g. almond butter)

• Olive oil 

How much to eat: Aim for 30–70 grams of total fat per day, depending on your calorie needs. This aligns with recommendations that 20%–35% of your daily calories should come from fat.

Why to eat: Not all fats are created equal. While fats overall have gotten somewhat of a bad rap over the years, certain types — e.g. unsaturated fats — can be considered healthy. That’s because they support optimal brain function, hormone production, and the absorption of nutrients from food. 

Unsaturated fats can also provide long-lasting energy, so you feel satisfied longer and feel less tempted by cravings.  

No specific food is entirely off-limits on Mounjaro. But avoiding certain ones, such as high-sugar, high-fat, and heavily processed foods, can help manage blood sugar levels and support weight loss. 

It can also help reduce side effects such as nausea, diarrhea, and constipation. 

Foods to limit or avoid eating on Mounjaro include:

• Processed foods. Certain chips, cold-cut meats, and pre-packaged snacks often contain high amounts of “unhealthy” (trans and saturated) fats, sugars, and sodium. These foods can cause water retention, disrupt your blood sugar levels, and contribute to weight gain.

• Refined carbohydrates. White rice, white bread, pastries, sugary cereals, and other refined carbs have a high glycemic index. Translation: They spike blood sugar levels and increase hunger and cravings. This makes it harder to lose weight and keep a steady blood sugar on Mounjaro. 

• Trans fats and saturated fats. Fried foods, high-fat condiments (e.g. mayo, cream-based salad dressings and sauces), and fatty cuts of meat (e.g. red meat) are all high in “unhealthy” fats.  They can worsen gastrointestinal (GI) side effects of Mounjaro and increase the risk of heart disease. 

• Sugary foods and beverages. Foods and drinks with added sugars — think: candy, soda, cake, cookies, sweetened teas, fruit juices — can increase the risk of complications in people with diabetes, including heart disease. And a diet high in sugar makes it easier to overeat and gain weight, which can slow your weight loss results on Mounjaro.  

• Alcohol. Although it’s not a food, you may want to limit or avoid alcohol because it can lower your blood sugar levels — something Mounjaro does as well in and of itself. Meaning, sipping on lots of booze when taking the drug can increase your risk of hypoglycemia, which can be dangerous. Alcohol can also increase appetite and reduce restraint, making it harder to stick to your Mounjaro diet.

Here’s a sample two-day Mounjaro diet plan you can use as a starting point, based on recommendations from the USDA, the Centers for Disease Control and Prevention (CDC), and other research referenced throughout this article.

Breakfast:

• Day 1: 1 cup of oatmeal topped with ½ cup of walnuts, berries, or chia seeds

• Day 2: Avocado toast (1 avocado sliced or mashed onto 1 slice of whole-grain bread, topped with ½ cup of chickpeas or tomatoes)

These breakfast options help you start your day with a nice boost of fiber, whole grains, and healthy fats. This mix of nutrients can help you feel full until lunch and stay energized to tackle whatever is on your schedule.

Opt for chickpeas to top your avocado toast, and you’ll get an extra boost of fullness (and blood sugar support) from the protein.

Lunch:

• Day 1: Chicken or turkey sandwich (2–3  2–3 ounces of cooked meat topped with slices of tomatoes, red onions, avocado, and ½ cup of spinach or sprouts on whole-grain bread)

• Day 2: Tuna or salmon salad (3.5 ounces of fish topped with a drizzle of olive oil on 1 cup of a bed of spinach or lettuce with your favorite nut, berries, a hard-boiled egg, and bell peppers on the side)

These well-rounded lunches offer a little bit of everything when it comes to a Mounjaro diet. 

The main star of each meal — the meat or fish — is a lean protein, helping to boost muscle mass, promote fullness and blood sugar control, and stave off some of Mounjaro’s side effects. 

The supporting stars — the fiber-rich fruits and veggies, whole grains, and healthy fats — also support fullness while fueling you with energy for the afternoon.

Dinner:

• Day 1: 3.5-ounce salmon with 1 cup of brown rice and steamed broccoli

• Day 2: 1 cup of quinoa, topped with 6 ounces of tofu, 1 cup of kale, and ½ cup of asparagus, sprinkled with sesame seeds 

Pairing a healthy protein with whole grains and vegetables offers a balanced Mounjaro-friendly dinner. The protein supports muscle building and retention, while all three components (the protein, grains, and veggies) boost satiety.

Snacks:

• 1 cup of low-fat Greek yogurt with your favorite berry

• Apple or pear

• Baby carrots with hummus

• ¼ cup of almonds

These snacks offer a healthy boost of protein and fiber that will help prevent cravings and blood sugar drops between meals. 

Each will give you a nice energy lift while helping you feel full and satisfied (thanks to the fiber or protein content).

Besides changing what you eat on Mounjaro, here are a few more weight loss tips to follow to maximize your results.

Set and stick to your goals

Setting clear, achievable goals can help you stay on track with Mounjaro. Research shows that simply setting a weight loss goal leads to more weight loss. It also gives you something to celebrate as you lose weight. 

Learning what to eat on Mounjaro is a great first step. Now, you can turn that knowledge into goals like:

• Including a source of protein with every meal

• Swapping soda or other caloric beverages for zero-calorie water (still or sparkling)

• Skipping dessert or mindless snacking

Practice mindful eating

Your appetite will likely decrease on Mounjaro. So, you may find yourself getting full sooner than you’re used to. 

Don’t force yourself to clear your plate or eat when you’re not really hungry.  Not only can overeating thwart any weight loss progress, but it can also exacerbate GI side effects on Mounjaro. 

Mindful eating can help you tune into your body’s hunger and fullness cues. It focuses on eating slowly and savoring your food so you can notice how it tastes and feels in your mouth. 

Get plenty of protein

Generally, adults should eat at least 0.8 grams of protein per kilogram of body weight (0.36 grams per pound) daily. But if you’re trying to build muscle and lose weight on Mounjaro, more protein tends to be better. Specifically, experts recommend aiming for 1.2 grams of protein per kilogram of body weight daily. 

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Whether your goal is better blood sugar control, sustainable weight loss, or fewer side effects, what you eat on Mounjaro can really make a difference. Here’s what to remember when designing your Mounjaro diet:

• Focus on whole foods. Fill your plate with lean proteins, fruits, vegetables, whole grains, and healthy fats.

• Limit processed foods high in sugar and fat. Steer clear of sugary drinks, refined carbs, and fried or fatty meals that can worsen side effects, slow weight loss, and spike blood sugar.

• A balanced diet can support your treatment goals. Prioritizing a mix of protein, fiber, and healthy fats can prevent blood sugar spikes and support weight loss on Mounjaro.