On Mounjaro, it's best to eat small, regular meals built around protein, topped up with fibre, vegetables and plenty of fluids. With a reduced appetite every bite counts, so you keep your muscle and your energy.
Please note: Mounjaro (tirzepatide) is medication. This article is about nutrition and is not medical advice. Always discuss dosage, side effects and diet with your GP or dietitian.
Why does nutrition matter on Mounjaro?
You eat less, so you can easily end up without enough protein, fibre and fluids. When you lose weight, you lose muscle mass as well as fat. You can read more about preserving muscle in losing weight with GLP-1: how to protect your muscle mass.
What are the best foods on Mounjaro?
| Group | Examples | Why |
|---|---|---|
| Protein | Quark, eggs, chicken, fish, tofu, protein shake | Preserves muscle, keeps you full |
| Fibre | Vegetables, pulses, oats, chia seeds | Helps against constipation |
| Fluids | Water, tea, broth | Prevents dehydration and headaches |
| Healthy fats | Nuts, olive oil, avocado (small portions) | Energy without a heavy meal |
What do you eat when you have almost no appetite?
Start with protein, then the rest. A filling protein shake or a tub of quark is often easier than a full meal. You'll find more tips in what to eat when you have little appetite or feel nauseous.
What are you better off avoiding?
Many people find that fatty, deep-fried or very sweet foods make them feel nauseous. Eat slowly and stop when you're full. If you have a lot of symptoms, contact your doctor.
How much protein do you need?
It depends on your weight and situation. Read how much protein you need on GLP-1 and agree a personal amount with your dietitian. Handy as a snack: our meal shakes.
Frequently asked questions
What is better not to eat on Mounjaro?
Many people tolerate fatty, deep-fried and very sweet food less well. It differs from person to person, so listen to your body.
How do I prevent muscle loss on Mounjaro?
Eat enough protein, do strength training and discuss your diet with a dietitian.
Can I use shakes on Mounjaro?
A protein shake can be an easy addition. Discuss using it with your GP or dietitian.
Sources: Voedingscentrum, Thuisarts.nl, Medicines Evaluation Board (CBG-MEB) (tirzepatide patient leaflet).
So I'm going to help you.
About the author: Fajah Lourens is the founder of Killerbody (since 2015), has written books that have sold 350,000 copies together and is an NLP practitioner.
