Appetite changes and high-protein meals on Mounjaro

Mounjaro (Tirzepatide) is a GLP-1 and GIP agonist. Mounjaro mimics gut hormones released by the body after eating, telling the brain you are full, they also slow down the time it takes the stomach to empty and help control blood sugar levels. Mounjaro is used to control blood sugar levels to improve diabetes and is also used as a tool for weight management. Whilst being on Mounjaro, you may notice that your appetite becomes suppressed and you may not feel like eating your meals, leading to a tendency to skip meals. A balance of nutrients through our dietary intake is important for our bodies to function properly, to promote good health and for effective long term weight management. It is therefore important to eat 3 meals each day, prioritising lean protein, fibre and a small amount of healthy fats. Eating three smaller balanced meals will be much better than skipping meals entirely, as your body needs nutrients throughout the day. You may notice that there are certain foods that you consumed, prior to taking Mounjaro, that are no longer appealing.  This is particularly common with high fat foods, such as creamy sauces, chocolate and fried foods.  This is mainly due to symptoms of nausea being experienced after eating high fat foods. Being on Mounjaro may present a good opportunity to try out new foods that you have not consumed before. 

How to build Mounjaro friendly meals

Protein

When creating healthy meals, it is important to prioritise the protein as this will help to retain muscle mass and can also help to regulate blood sugar levels.  The amount of protein each person needs will depend on their current weight and can be calculated as follows:

0.8 grams of protein multiplied (X) by current weight is equal to (=) the amount of protein a person needs to consume

Please note that protein requirements for some people may be different, such as those with chronic kidney disease.  You should always consult your healthcare team for guidance on correct protein levels, if you are managing such health conditions.

Lean sources of protein should be eaten, such as chicken breast, turkey, eggs, low fat dairy, legumes and tofu.

Fibre

Getting adequate fibre through wholegrains, vegetables and fruit is important for maintaining good gut health, managing blood sugar levels and may also help to keep the heart healthy.  The amount of fibre you consume each day should be gradually increased to prevent gastro intestinal distress.  Examples of high fibres foods include wholemeal bread (note that seeded bread is not necessarily wholemeal and the packaging should state “wholemeal”), wholegrain rice, wholegrain pasta, chickpeas, legumes, non starchy vegetables and fruit.

Healthy fats

A much smaller amount of healthy fats should be present in each meal.  Healthy fats are those with higher levels of monounsaturated and polyunsaturated fatty acids and lower levels of saturated fat.  They help the body to absorb fat soluble vitamins from the food we consume and to function properly.  Examples of healthy fats include extra virgin olive oil, rapeseed oil, avocados, nuts, seeds and fatty fish (salmon, mackerel, herring, sardines).

Hydration

Water is the body’s preferred source of hydration.  Drinking at least two litres of water each day is essential for the kidneys to function properly.  Hydrating well can also help to manage symptoms such as nausea, constipation, tiredness and headaches.  Water can be consumed in many different ways such as caffeine free fruit and herbal teas.  It can also be quite tasty as a hot or cold drink with a squeeze of lemon or lime juice. Limiting the amount of caffeinated drinks, such as tea and coffee, can also help to manage hydration levels.

Mounjaro friendly meals

Breakfast ideas

• Plain Greek yogurt with berries (blueberries, strawberries) and a sprinkle of nuts (almonds) or seeds (chia, flax)
• Egg muffins or omelette: egg muffins with spinach, mushrooms and a little cheese or an omelette with wholemeal toast
• Cottage cheese with fruit (apple, berries) and high fibre crackers
• Boiled eggs and an apple, as a quick grab and go breakfast

Lunch ideas

• Chicken and vegetable soup made with low fat bone broth and wholemeal bread
• Chicken, turkey, fish or falafel wrap with salad vegetables and low fat dressing or sauce
• Chicken salad made with chicken breast, avocado, a selection of vegetables and bulgar wheat
• Tofu salad bowl made with pan seared tofu, vegetables and quinoa or bulgar wheat

Dinner ideas

• Spaghetti bolognaise made with lean turkey mince, lentils, a serving of courgetti and small portion of wholewheat spaghetti
• Chicken curry made with chicken breast, low fat sauce, cauliflower rice and small portion of wholegrain rice
• Pan seared salmon with tray baked vegetables and small amount of bulgar wheat
• Tofu (thick slices) with stir fried vegetables and small serving of wholewheat or egg noodles 

Dessert ideas

• Baked apple with a sprinkle of cinnamon
• Plain Greek low fat yoghurt with berries and nuts

FAQs

What to cook for someone on Mounjaro?

Meals should prioritise lean protein sources with fibre through a selection of wholegrains, vegetables, fruit and a smaller amount of healthy fats. Low fat food and bland food may help to manage nausea.

What is the best meal plan for Mounjaro?

It is best to have 3 smaller meals each day, prioritising lean protein, fibre and healthy fats in each meal.  Protein based snacks (boiled egg, nuts) can be consumed in between meals, if needed.

What’s a good breakfast while on Mounjaro?

A good breakfast option would be protein based and also low in sugar and fat.  Examples include egg or fish based options and those with plain Greek yoghurt or cottage cheese.

What snacks to eat on Mounjaro?

It is best to prioritise having 3 regular meals and consume snacks in between meals only if you feel hungry.  Snacks that are high in protein and low in sugar are the best options.  Some examples include a boiled egg, plain nuts, plain Greek yoghurt, chicken or turkey slices. Fruit may also be consumed as a snack.

What bread to eat on Mounjaro?

It is best to eat wholemeal bread and this includes dark rye sourdough made from wholegrain rye flour.  These breads have higher amounts of fibre, which is beneficial for our health.  Note that bread that is seeded or brown in colour is not necessarily wholemeal.  The packaging would usually state if the bread is wholemeal.

What food to avoid on Mounjaro?

It is best to limit ultra processed foods and prioritise nutrient dense foods, especially as your appetite may be suppressed and it remains important to still provide the body with nutrients.  You may find that eating low fat and bland foods also helps to manage nausea symptoms.

Can I eat Hunter’s chicken on Mounjaro?

You can eat Hunter’s chicken as part of a balanced meal, however if you are experiencing nausea, you may find it to be too rich due to the cheese, bacon and sauce. Making a lower fat version of the traditional recipe could make it more appealing.

Can I eat eggs on Mounjaro?

Eggs can be moderately consumed and form part of a healthy diet.  Dietary guidelines in the UK do not specify the quantity of eggs that can be consumed, however there is some scientific evidence that suggests that healthy individuals can consume one egg per day.  If there are any concerns about your heart health, you should consult with your healthcare team to understand what level of egg consumption would be best for you.

What do people eat for lunch on Mounjaro?

A variety of different lunch options can be suitable for someone on Mounjaro.  Even if you’re not feeling hungry, lunch should still be eaten and priority should be given to lean protein and fibre in the meal.  Some examples of lunch options could include a chicken and vegetable soup, chicken salad with some bulgar wheat, wholemeal wrap with chicken or turkey and some salad vegetables, a tofu based salad bowl with a whole grain.