If you’re starting your Mounjaro journey or you’ve already got a few weeks under your belt, one of the biggest questions you’ll face is how and what to eat. It sounds simple, but anyone on Mounjaro will tell you it’s not just about ‘eating less’ or ‘eating clean’ – it’s about learning how your body responds to food all over again. I’m writing this as someone who has been on a long journey with weight loss, and Mounjaro has been the first thing that’s actually changed the game for me. This isn’t medical advice – just real-life experience and insights I hope will help you figure things out a bit quicker than I did.
Let’s start with the most obvious thing. Mounjaro affects your appetite. Not in a subtle way either. For many, that ‘constant hunger’ or mindless snacking impulse disappears almost overnight. You go from thinking about food 90% of the day to forgetting to eat. That sounds great on the surface – and don’t get me wrong, it is – but it also brings new challenges. You still need to eat, even if you don’t feel hungry. Your body needs fuel, especially if you want to lose fat in a healthy way, protect your muscle mass and avoid crashing mid-afternoon. Finding that balance between eating enough, eating well, and not triggering nausea is a bit of an art form, especially in the first month or two.
The most helpful approach I’ve found is to simplify meals. Keep flavours clean. Avoid anything too greasy or rich. Heavy, creamy, or fried foods seem to be a common nausea trigger among Mounjaro users, especially in the early stages. Instead, think protein, veg, and gentle carbs. The more whole and unprocessed the better. A grilled chicken breast with some roasted veg and a handful of brown rice sounds boring, I know, but it works. And more importantly, your stomach will probably thank you for it.
Mounjaro also slows down gastric emptying, which means food stays in your stomach for longer. That’s part of what makes you feel full. But it also means that big portions can leave you feeling bloated, sluggish or downright queasy. Small, balanced meals are key. If you’ve always been someone who eats huge plates or goes long stretches without food then binges, this can take some adjustment. But trust me, you’ll feel so much better eating a little and often. Personally, three small meals and one snack seems to be the sweet spot. Others do two meals and a protein shake. There’s no one-size-fits-all rule here – it’s about tuning in to what works for you now, not what worked before.
Here are a few types of food that many Mounjaro users (myself included) find helpful:
Foods That Sit Well on Mounjaro
- Lean protein: chicken breast, turkey, white fish, tofu, boiled eggs
- Light carbs: sweet potato, brown rice, oats, wholegrain crackers
- Cooked vegetables: carrots, courgettes, green beans, peppers
- Gentle snacks: cottage cheese, Greek yoghurt, protein bars (watch the sugar), rice cakes
- Hydrating foods: cucumber, watermelon, soup broths
Foods That Often Trigger Nausea
- Fatty meats: sausages, burgers, bacon
- Fried foods: chips, fried chicken, tempura
- Creamy sauces: cheese sauce, carbonara, curries with cream
- Sweet treats: doughnuts, pastries, anything with lots of sugar and fat
- Gassy veg: broccoli, cauliflower, cabbage (especially raw)
That last one caught me out. I used to eat loads of broccoli and cauliflower with every meal. But on Mounjaro, they made me feel sick and bloated for hours. It’s frustrating at first, but after a few weeks, you’ll learn what your body can handle and what’s better avoided. Some people reintroduce foods over time and are fine. Others just leave them off the menu altogether. Do what feels right for your body.
A really important point to mention is protein. It’s tempting to eat far less when your appetite drops, but if you’re not careful, you can easily end up losing muscle along with fat. Protein is your best friend on Mounjaro. Aim for 60-100g a day depending on your size and activity level. That might sound like a lot, but it adds up quickly when you build meals around it. Start the day with eggs or a protein shake, add chicken or fish at lunch, maybe some beans or tofu at dinner. Don’t stress about hitting exact numbers, but do make it a focus. Your energy, strength and progress will thank you for it.
Let’s talk about hydration. Mounjaro can make you feel less thirsty, just like it can suppress hunger. But dehydration can actually make nausea worse and stall your weight loss. I aim for at least 3 litres of water a day, and I always carry a bottle with me. You’ll notice quickly that when you don’t drink enough, your body tells you. Headaches, fatigue, sluggish digestion – all of it improves with more water. Some people like adding electrolytes too, especially if they’re eating low-carb or doing any exercise. It’s worth considering.
One thing I hear a lot is, “I can’t eat what I used to, and I don’t know what to cook now.” That’s totally valid. A lot of comfort foods just don’t feel good anymore. So here’s a quick list of Mounjaro-friendly meal ideas that I’ve either used myself or heard from others in the same boat:
Mounjaro-Friendly Meal Ideas
- Grilled salmon with sweet potato mash and tenderstem broccoli
- Chicken stir fry with peppers, courgette and soy sauce (use very little oil)
- Turkey mince chilli with kidney beans and a small portion of rice
- Tuna and sweetcorn jacket potato (no butter, go light on the mayo)
- Omelette with mushrooms, spinach and a sprinkle of low-fat cheese
- Vegetable soup with a protein shake on the side
- Quinoa salad with chickpeas, cucumber, tomato and grilled chicken
These are simple, filling and easy to batch-cook if you’re someone who likes meal prepping. Speaking of which, planning your meals ahead is one of the best things you can do on Mounjaro. When your hunger cues are low, it’s easy to skip meals, grab rubbish food or not eat at all. That might feel like a win short-term, but long-term it can slow your progress, mess with your blood sugar, and make side effects worse. Having a loose plan – even if it’s just knowing what’s for lunch and dinner – really helps keep you on track.
Let’s also touch on the social side of eating. Restaurants, family meals, work events – they don’t stop because you’re on Mounjaro. The key here is confidence. You don’t owe anyone an explanation for eating less, skipping pudding or only picking at your plate. I’ve had a few awkward dinners where I felt pressured to eat more, or guilty for wasting food. But the truth is, your health comes first. If eating a heavy meal makes you feel sick for hours, it’s not worth it. I’ve found that being honest without going into too much detail works best. “I’m just not as hungry lately” usually does the trick.
One final note. Be kind to yourself. Your relationship with food might feel weird for a while. Some people get anxious about not eating enough, others worry they’re not eating ‘clean’ enough, some even mourn the foods they used to enjoy. All of that is normal. Mounjaro isn’t a magic wand, but it does give you the space to break free from constant food noise and start making choices from a calmer place. And that, in itself, is a massive win.
If you’ve made it this far, thanks for reading. I hope this post has given you something useful, whether you’re just starting out or adjusting your routine after a few months. I’ll keep sharing what’s worked for me and what hasn’t, in the hope it saves someone else a bit of time and frustration.
