Best Mounjaro diet plan: What to eat? (With dietitian insights)

Key Points

• There's no official "Mounjaro diet," but eating nutrient-dense foods helps maximize weight loss and blood sugar control
• Focus on lean proteins, non-starchy whole vegetables, whole grains, and healthy fats while limiting processed foods, added sugars, and alcohol
• Adjust your eating habits to manage common side effects like nausea, constipation, and decreased appetite
• While Mounjaro reduces hunger, maintaining good nutrition is essential for long-term health and sustainable results

Mounjaro (tirzepatide) is a medication designed to help manage blood sugar levels and reduce appetite. Many people also find that their food cravings diminish and their "food noise" disappears.

When you take Mounjaro, that pepperoni pizza or tub of ice cream may not call your name quite so loudly. So, it may be easier to be satisfied with smaller portions of food. However, this new normal brings a new set of challenges: how do you get the nutrition you need when your appetite has changed? What's the best Mounjaro diet plan for you?

This article offers practical suggestions on how to get the nutrition you need and manage Mounjaro's side effects.

How Mounjaro affects your eating patterns

Before diving into specific food recommendations, it's helpful to understand how Mounjaro changes your relationship with food.

Mounjaro works in two key ways:

1. It reduces your appetite by sending signals to your brain that you're fuller sooner than normal
2. It slows down digestion (delayed gastric emptying), making you feel satisfied longer after meals

These effects mean you'll likely eat less without feeling as hungry. However, this also creates new challenges: getting enough nutrients while eating less overall and managing potential side effects.

Best foods to eat on Mounjaro

The ideal Mounjaro diet plan emphasizes nutrient-dense foods that provide maximum nutrition, even when consuming smaller portions. Here's what to include:

Lean proteins

Protein is very important when you’re taking Mounjaro. It helps preserve muscle mass during weight loss and keeps you feeling satisfied between meals. Aim to include lean protein at every meal.

Here are some simple ways to eat lean protein:

• Fish (especially salmon and other fatty fish high in omega-3s)
• Skinless poultry (chicken breast, turkey breast)
• Eggs and egg whites
• Vegetarian sources like tofu and tempeh
• Low-fat cottage cheese and Greek yogurt (unflavored)

Experienced registered dietitian, Rita Faycurry, RD, explains, “Dietary guidelines suggest that 10-35% of your daily calories should come from protein. However, individual needs vary greatly, and consuming more protein than necessary can lead to excess being stored as fat. Consider working with a registered dietitian to help you get the right amount of protein in your diet.”

Non-starchy vegetables

Fill half your plate with colorful, fiber-rich, whole vegetables like:

• Leafy greens (spinach, kale, lettuce)
• Broccoli and cauliflower
• Bell peppers
• Zucchini
• Asparagus
• Mushrooms
• Tomatoes
• Cucumber
• Carrots

These vegetables provide vital vitamins, minerals, and fiber. They are also high-volume, low-calorie foods to your diet, which can help when you’re on Mounjaro with a reduced appetite.

Low-glycemic index fruits

Fruits offer important nutrients and natural sweetness, but some raise blood sugar more than others. Try to focus on low-glycemic options like:

• Berries (strawberries, blueberries, raspberries)
• Apples
• Pears
• Oranges and grapefruit
• Cherries
• Peaches

Higher-sugar fruits, such as pineapple and watermelon, as well as dried fruit, can be enjoyed as a treat in smaller portions.

Whole grains and fiber

Dietary fiber is especially important while on Mounjaro, as it helps prevent constipation, a common side effect. It also supports gut health and helps you feel full for a longer time.

Choose complex carbohydrates that provide steady energy without spiking blood sugar:

• Oats
• Quinoa
• Brown rice
• Barley
• Whole grain bread (in moderation)

Healthy fats

Include small amounts of healthy fats, which help with nutrient absorption and hormone production:

• Avocados
• Olive oil
• Nuts and seeds (walnuts, almonds, chia seeds, flax seeds)
• Nut butters (without added sugars)

Healthy fats offer several health benefits, but they are high in calories, so it’s important to be mindful of portions. Guidelines recommend that less than 20-35% of your daily intake be from fat, and less than 10% from saturated fats. Saturated fats include butter and cheese.

Dairy and alternatives

If tolerated, include some calcium-rich options:

• Low-fat or non-fat Greek yogurt
• Skim or 1% milk
• Low-fat cheese
• Fortified plant milks (almond, soy, oat)

Foods to limit or avoid on Mounjaro

While no foods are strictly "forbidden," certain choices can worsen side effects or slow your progress.

Foods that may worsen side effects

“Common side effects of Mounjaro include nausea, vomiting, and diarrhea, especially when you first start on the medication or increase your dose,” says Faycurry, RD. “If you experience digestive discomfort, try to avoid greasy, fatty foods, spicy foods, large meals, high-fat dairy, too much fiber (if you’re experiencing diarrhea), and caffeine.”

Foods that could slow down your weight-loss results

For many people, the best part of taking Mounjaro is the freedom from constant thoughts of food or “food noise.” Many also report losing interest in binge eating or eating large amounts of non-nutritious foods like fatty, processed foods.

So, it may be easier to avoid or minimize your intake of the following foods that can interfere with your weight loss on Mounjaro:

• Refined carbohydrates (white bread, white rice, regular pasta)
• Added sugars (candies, cookies, cakes, sweetened beverages)
• Ultra-processed foods (chips, crackers, biscuits, white bread, chicken nuggets, many cereals)
• Processed meats (salami, pepperoni, sausages)
• Sugary drinks (regular soda, fruit juice, sweetened coffee drinks)
• Alcohol (beer, wine, spirits)

Can you drink alcohol on Mounjaro?

Many people taking Mounjaro have noticed something curious: they don't experience the same effects from alcohol that they did before. Hangovers also seem to worsen, and there may be increased digestive discomfort. It may be hard to drink as much as they once did.

Research on animals found that tirzepatide, the active ingredient in Mounjaro, seems to dial down addictive behaviors. Plus, many people taking Mounjaro have shared online that their desire to drink alcohol isn’t as strong as before.

So, if you do plan to drink while you’re taking Mounjaro, consider taking it slow and seeing how it affects you.

Please remember that alcohol adds empty calories, which may slow your weight loss. It also increases your risk of low blood sugar (hypoglycemia) if you are on other diabetes meds.

How to manage Mounjaro side effects with diet

Smart food choices can help minimize Mounjaro's side effects:

Dealing with nausea

Says Faycurry, RD, “Nausea is the most common side effect of Mounjaro. To counter it, consider eating smaller, more frequent meals. Choose bland, simple, and non-spicy foods when you’re nauseous, such as rice, toast, or rice crackers. Drink water throughout the day, and if you eat slowly and mindfully, you will be able to stop when you feel full.”

Preventing constipation

Mounjaro can cause constipation because it slows down your digestion. It’s also because you end up eating less food.

To deal with constipation, consider gradually increasing your dietary fiber intake. It’s crucial not to add too much fiber at once. Stay hydrated throughout the day and incorporate exercise and movement into your daily routine, as this helps promote regular bowel movements.

Managing diarrhea

If you experience diarrhea while taking Mounjaro, opt for simple foods like bananas, rice, applesauce, and toast (also known as the BRAT diet) until your symptoms subside. Avoid high-fiber foods, caffeine, alcohol, and very fatty foods during this time.

Consider eating smaller, more frequent meals and staying hydrated. If diarrhea persists, please consult with your healthcare provider.

Sample Mounjaro meal plan

“No two people experience the exact same symptoms with Mounjaro due to individual differences in diet, lifestyle, and medical history,” notes Faycurry, RD. “A registered dietitian can personalize a Mounjaro nutrition plan that works best for you and help you manage your side effects.”

Here are some simple options that can be a part of your diet on Mounjaro.

Breakfast

• Greek yogurt with berries and a sprinkle of nuts
• An egg-white omelet with vegetables and a slice of whole-grain toast
• Overnight oats with chia seeds and a diced apple or pear

Lunch

• A green salad with lettuce, grilled chicken, vegetables, and olive oil dressing
• Turkey breast and vegetable wrap in a whole-grain tortilla
• Lentil soup with a side of vegetables

Dinner

• Baked salmon with roasted vegetables and quinoa
• Stir-fried tofu with mixed vegetables and brown rice
• Lean turkey meatballs with zucchini noodles and tomato sauce

Snacks

• A small handful of nuts
• Sliced cucumber with homemade hummus
• Apple slices with a tablespoon of nut butter
• A hard-boiled egg
• Greek yogurt

Remember that Mounjaro reduces your appetite, so you may actually want to snack much less than you did before.

Final thoughts: What’s the best Mounjaro diet?

While Mounjaro helps manage appetite and blood sugar, nourishing your body with whole foods creates a powerful partnership that can truly transform how you feel. The journey isn't about perfection: it's about discovering sustainable patterns that bring you joy and vitality.

You also do not have to navigate your diet on Mounjaro and its side effects alone. A registered dietitian can be a powerful ally by developing a custom nutrition plan for you, offering ongoing support and guidance, and helping you understand side effects and strategies to overcome cravings.

Get your custom Mounjaro diet plan from a registered dietitian, covered by insurance.

Frequently Asked Questions (FAQs)

Can I eat carbs while taking Mounjaro?

No, but choose carbohydrates carefully. Focus on complex carbohydrates from whole grains, fruits, and vegetables rather than simple carbohydrates from processed foods. The fiber in complex carbohydrates helps slow digestion and provides steady energy without blood sugar spikes.

Can I drink diet soda while taking Mounjaro?

Diet soda contains few calories, but it does have caffeine, which may cause digestive side effects. Additionally, artificial sweeteners like sucralose, as well as carbonation, may cause bloating and other discomfort. Small quantities of diet soda may be tolerated.

Can I drink alcohol while taking Mounjaro?

Faycurry, RD, says, “Alcohol may make the side effects of Mounjaro worse, add empty calories to your diet, and could increase the risk of low blood sugar if you are on other medications.”

Everyone’s body is different, and if you wish to drink while you’re on Mounjaro, consider easing into it slowly and listen to how your body responds.

What if I'm not hungry at all on Mounjaro?

Mounjaro is designed to lower your appetite; however, if you find yourself unable to eat or completely disinterested in food, please contact your healthcare provider. Your nutrition is important, and your doctor may consider adjusting your dose or switching medications, based on their evaluation.

Will I gain weight if I stop taking Mounjaro?

If you stop taking Mounjaro, some weight return is normal as your appetite may naturally return. Since obesity is considered a chronic metabolic condition, medications like Mounjaro (tirzepatide) are typically designed for long-term management rather than as a quick fix. Since Mounjaro is a prescription medication, please do not stop your medication or adjust your dosage without medical supervision.

Do I need to take vitamins or supplements with Mounjaro?

“While a balanced, nutritious diet is ideal, Mounjaro's appetite-reducing effects may make it challenging to meet all your nutritional needs solely through food,” says Faycurry, RD. “Some people may benefit from targeted supplements to help address specific nutritional gaps. Since everyone's needs are different, a registered dietitian can assess your unique situation and make recommendations based on their analysis.”

Find the right Mounjaro diet for you with a registered dietitian who accepts your insurance.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.