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Optimising Your Diet with Mounjaro

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Importance of Balanced Nutrition on Mounjaro

Mounjaro (tirzepatide) is a revolutionary medication for weight loss and diabetes management that mimics two gut hormones, GLP-1 and GIP. These hormones help regulate appetite, signalling fullness to your brain and slowing down digestion to keep you feeling satisfied longer. While the medication is effective, pairing it with a balanced diet is crucial to maximise its weight loss benefits and support overall health. Our team at Puri Pharmacy can help support you on your weight loss journey while you take Mounjaro.

A well-balanced diet ensures your body receives essential nutrients to maintain muscle mass, support energy levels, and reduce potential side effects such as nausea or bloating. Without proper nutrition, you may not achieve the full potential of Mounjaro’s effects, and your weight loss journey may be hindered.

Role of Food in Supporting Weight Loss and Minimising Side Effects

Incorporating nutrient-rich foods while avoiding overly processed and high-fat items can enhance Mounjaro’s effectiveness. Consuming lean proteins, whole grains, fruits, vegetables, and healthy fats supports your body’s metabolism and promotes steady, sustainable weight loss. A proper diet can also alleviate common side effects, helping you stay consistent with your treatment.

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Verified by Rahul Puri on 1 February 2025

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What to Eat on Mounjaro

Protein

Protein is essential for preserving muscle mass during weight loss and keeping you feeling full longer. When using Mounjaro, aim to consume at least 0.8 grams of protein per kilogram of body weight daily. High-protein foods also help boost your metabolism and promote fat loss.

Examples of Protein-Rich Foods:

Eggs
Lean meats like chicken and turkey (skinless)
Seafood such as salmon, cod, and shrimp
Plant-based options like tofu, edamame, and tempeh
Nuts, seeds, and legumes (e.g., lentils, chickpeas)
Low-fat dairy like Greek yoghurt and cottage cheese

What to Eat on Mounjaro

Complex Carbohydrates

Complex carbohydrates provide sustained energy and are packed with fibre, which helps regulate blood sugar levels and keeps you full. Incorporate whole grains into your meals to support healthy digestion and improve your overall diet quality.

Examples of Complex Carbohydrates:

Brown rice
Quinoa
Barley
Oats
Whole wheat bread and pasta

What to Eat on Mounjaro

Vegetables and Fruits

Vegetables and fruits are critical for their vitamins, minerals, and fibre. They support digestion, help manage blood sugar levels, and contribute to feelings of fullness. Aim to include a variety of colourful produce in your diet to maximise the range of nutrients you consume.

Best Options for Managing Mounjaro Side Effects

If you experience bloating or nausea, choose easier-to-digest options such as cooked vegetables and gentle fruits like bananas or apples. Avoid raw or starchy vegetables like potatoes and corn if they exacerbate side effects.

Recommended Vegetables:

Leafy greens: spinach, kale, lettuce
Vegetables: broccoli, cauliflower
Non-starchy options: bell peppers, zucchini, asparagus

Recommended Fruits:

Berries: strawberries, blueberries, raspberries
Citrus fruits: oranges, grapefruits
Low-sugar options: apples, pears

What to Eat on Mounjaro

Healthy Fats

Healthy fats are crucial for energy and overall health. They also help you feel full and satisfied after meals, reducing the likelihood of overeating.

Examples of Healthy Fats:

Avocados
Olive oil and avocado oil
Nuts and seeds (e.g., almonds, walnuts, chia seeds)
Fatty fish like salmon, mackerel, and sardines

What to Drink on Mounjaro ✅

Staying Hydrated with Water and Unsweetened Beverages

Proper hydration is essential for weight loss and overall health. Water supports digestion, regulates body temperature, and helps manage Mounjaro’s potential side effects like nausea. Aim to drink 6 to 8 glasses of water daily. Unsweetened herbal teas and water can also be good options.

Tips on Coffee and Tea Consumption

Avoid adding sugar or high-fat creamers, while coffee and tea are generally safe. Instead, use unsweetened almond milk or a splash of low-fat milk. Green tea is an excellent alternative due to its metabolism-boosting properties.

What Not to Drink on Mounjaro ❌

Alcohol and Its Impact on Mounjaro Results

Alcohol can interfere with blood sugar regulation, worsen side effects like nausea, and diminish the effectiveness of Mounjaro. If you drink, do so in moderation and avoid high-sugar cocktails.

Artificially Sweetened Beverages, Including Diet Soda

While diet sodas may seem like a low-calorie option, they often contain artificial sweeteners that can cause bloating and worsen gastrointestinal side effects. Stick to water or herbal tea.

What Not to Eat on Mounjaro ❌

Ultra-Processed Foods (UPFs)

Ultra-processed foods are high in unhealthy fats, sugars, and additives that can hinder weight loss progress. Limit packaged snacks, frozen meals, and fast food to minimise empty calorie intake.

Refined Carbohydrates

Refined carbs like white bread, pastries, and sugary cereals can cause blood sugar spikes, increase cravings, and slow progress. Opt for whole-grain alternatives instead.

Unhealthy Fats

Avoid trans fats and saturated fats found in:

Fried foods
Fatty cuts of meat
Full-fat dairy products

FREE 7 day meal plan

How to Create Balanced Meals

To optimise your diet while on Mounjaro, build meals that include:

50% vegetables
25% lean protein
25% complex carbohydrates

Add a small portion of healthy fats (e.g., a drizzle of olive oil or a handful of nuts) to round out your meal.

Mounjaro Diet Plan

Best Snacks on Mounjaro

Healthy snacking can help you maintain energy levels and curb hunger between meals. Choose nutrient-dense options like:

Carrot sticks with hummus
Greek yoghurt with fresh fruit
A handful of nuts or seeds
Roasted chickpeas

Adjusting for Vegetarian or Vegan Diets

Vegetarian or vegan users can focus on plant-based proteins like lentils, quinoa, tofu, and edamame. Incorporate fortified plant-based milk and nutritional yeast to meet your dietary needs.

Meal Plans and Recipe Ideas

Here’s a sample meal plan for Mounjaro users:

Breakfast: Greek yoghurt with berries and a sprinkle of chia seeds
Lunch: Grilled chicken salad with olive oil and balsamic dressing
Dinner: Baked salmon with roasted vegetables and quinoa
Snacks: Sliced apple with almond butter or roasted nuts

Tracking Calories and Protein Intake

Tools like MyFitnessPal or a food diary can help you monitor your calorie intake and meet your protein goals. Tracking these metrics ensures you stay on track with your weight loss journey.

Lifestyle Tips for Maximising Mounjaro Results

Staying Active Daily

Regular physical activity is key to maximising weight loss. Add 30 minutes of exercise daily, such as walking, cycling, or strength training.

Cooking Methods That Support Weight Loss

Choose healthier cooking methods like baking, grilling, steaming, or air frying to reduce calorie intake.

Drinking Enough Water

Staying hydrated supports digestion and can alleviate nausea, a common side effect of Mounjaro.

Following Structured Meal Plans

Planning meals ahead of time reduces the likelihood of making unhealthy choices. Prep meals in batches to stay consistent.

Seeking Support and Guidance

Consider joining online communities or consulting a healthcare professional for tips, recipes, and encouragement. You can also visit Puri Pharmacy in Southall or Hillingdon for personalised advice and support.

Listening to Your Body’s Needs

Pay attention to hunger and fullness cues. Eat slowly and adjust portion sizes as needed to avoid overeating.

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Commonly asked questions

It’s best to limit or avoid pizza while on Mounjaro, as it is high in fat and calories, worsening side effects and hindering your weight loss goals.

Explanation:
Pizza is a fast food typically rich in fat, sugar, and calories. Consuming these types of foods while on Mounjaro can:

Worse side effects include nausea, vomiting, and diarrhoea.
Make it more challenging to manage blood sugar levels effectively.
Reduce the overall effectiveness of the medication in supporting weight loss and blood sugar control.

If you eat pizza, consider healthier options like thin-crust pizzas, vegetable toppings, and portion control to minimize potential issues.

You should limit your pasta intake while taking Mounjaro because it is a refined carbohydrate that can cause blood sugar spikes. If you choose to eat pasta, opt for whole-grain versions and be mindful of portion sizes to support your blood sugar management and weight loss goals.

Explanation:
Refined carbohydrates like pasta can impact your health while taking Mounjaro in the following ways:

Blood sugar spikes: Refined pasta can cause blood sugar levels to rise quickly, making it harder to manage blood sugar and lose weight.
Low nutrient content: Refined carbohydrates are low in fibre and essential nutrients, vital for a balanced diet.
High glycemic index: Pasta has a high glycemic index, meaning your body converts it to glucose quickly, potentially reducing the effectiveness of Mounjaro.

What to Eat Instead:
To avoid these issues, try incorporating healthier alternatives into your meals, such as:

Whole-grain pasta
Oats
Sweet potatoes
Lean meat, fish, or tofu
Mixed Vegetables
Steamed broccoli or cauliflower
Wholewheat bread
Avocado

Other Foods to Limit While Taking Mounjaro:
To maximize the effectiveness of Mounjaro and reduce side effects like nausea or diarrhoea, be mindful of the following:

Greasy, fatty, or very sweet foods
Spicy foods
Caffeine
Alcohol
High-fibre foods if you experience diarrhoea

These adjustments can help you stay on track with your health goals while taking Mounjaro.

Yes, eggs are an excellent food choice while taking Mounjaro. They are a lean protein that can help stabilize your blood sugar levels, are low in calories, and support muscle building, which may enhance your weight loss efforts.

Explanation:
Eggs are highly beneficial for those taking Mounjaro due to their:

Blood sugar stability: Lean proteins like eggs help prevent blood sugar spikes and dips, making them ideal for managing blood sugar levels.
Low-calorie content: Eggs are nutrient-dense but relatively low in calories, fitting well into a weight-loss plan.
Muscle-building properties: The protein in eggs supports muscle growth, which can boost your metabolism and help you lose weight more effectively.

How to Prepare Eggs:

Choose healthy cooking methods like boiling, poaching, or scrambling with minimal oil.
Pair eggs with vegetables like spinach, tomatoes, or mushrooms for added fibre and nutrients.
Avoid high-fat add-ons like butter, cheese, or creamy sauces to keep calories low.

Including eggs in your diet is a great way to support your health goals while taking Mounjaro.

It’s best to avoid fried foods while taking Mounjaro. These foods are high in fat and carbohydrates, which can be difficult for your body to digest. They may also worsen side effects like nausea and hinder your weight loss and blood sugar management efforts.

Explanation:
Fried foods, such as French fries, potato chips, hamburgers, pizza, fried chicken, and doughnuts, are not ideal for those taking Mounjaro due to:

High-fat content: Fried foods are greasy and hard to digest, potentially triggering nausea and other side effects.
Carbohydrate-heavy nature: Many fried foods are also high in refined carbohydrates, which can cause blood sugar spikes and make it harder to manage blood sugar levels effectively.
Impact on weight loss: The high-calorie content of fried foods may slow your progress toward your weight loss goals.

Healthier Alternatives:
Instead of fried foods, opt for baked, grilled, steamed, or air-fried options that are lower in fat and calories, such as:

Grilled chicken or fish
Oven-baked sweet potato fries
Air-popped popcorn or roasted chickpeas as snacks
Whole-grain toast with avocado or vegetables

By making these swaps, you can support the effectiveness of Mounjaro and maintain steady progress toward your health goals.

Yes, you can drink protein drinks while taking Mounjaro, but choosing them wisely is essential. Opt for low-sugar, low-calorie options with high-quality protein to support blood sugar management, weight loss, and muscle building.

Explanation:
Protein drinks can be a beneficial addition to your diet if you’re taking Mounjaro, as they:

Stabilize blood sugar: Protein helps prevent blood sugar spikes and dips, which is crucial for Mounjaro users.
Support muscle growth: High-protein diets aid in building and preserving muscle mass, which can boost your metabolism and enhance weight loss.
Control hunger: Protein drinks can help you feel fuller for longer, reducing overeating.

What to Look for in a Protein Drink:

Low sugar content: Avoid drinks with added sugars that can cause blood sugar spikes.
Low-calorie count: Choose options that align with your weight-loss goals.
High-quality protein: Look for whey, pea, or plant-based protein without unnecessary additives.
Balanced nutrients: Opt for drinks with fibre, vitamins, and minerals for added health benefits.

Tips for Using Protein Drinks:

Use protein drinks as a supplement, not a meal replacement, unless part of a balanced plan.
Avoid drinking them immediately before or after greasy, high-fat, or sweet meals to minimize potential side effects.
Pair them with whole foods like fruits or vegetables for added fibre and nutrients.

Protein drinks can complement your diet while on Mounjaro if chosen carefully to support your health and wellness goals.

You can eat honey while taking Mounjaro, but it’s best to consume it in moderation. Honey is a natural sweetener, but it is high in sugar and can cause blood sugar spikes if eaten in large amounts, which may affect your weight loss and blood sugar management goals.

Explanation:
Honey, although natural, is still a concentrated source of sugar, which can impact your health while on Mounjaro in the following ways:

Blood sugar spikes: Honey has a high glycemic index, which can raise your blood sugar levels quickly.
Calorie content: Even a tiny amount of honey is calorie-dense, which may hinder weight loss if overconsumed.
Managing side effects: High-sugar foods may aggravate side effects like nausea for some people on Mounjaro.

How to Use Honey on Mounjaro:

Stick to small amounts (e.g., a teaspoon) to minimize its impact on blood sugar.
Pair honey with high-fibre foods like oats, whole-grain toast, or Greek yoghurt to slow absorption.
Avoid adding honey to other high-sugar foods or beverages, like sugary tea or desserts.

Healthier Alternatives to Sweeten Foods:
If you want to reduce sugar intake, consider these alternatives:

Stevia or monk fruit (natural, calorie-free sweeteners)
Cinnamon or vanilla extract for natural flavouring
Fresh fruit like berries for sweetness and added fibre

By consuming honey sparingly and thoughtfully, you can enjoy it without significantly impacting the effectiveness of Mounjaro or your health goals.

Mounjaro (tirzepatide) starts working soon after your first injection, but noticeable appetite suppression may take a few days. The medication reaches peak concentration in your body within 8 to 72 hours. Most patients report reduced hunger and smaller portions within 1–2 weeks of use.

Weight loss results vary, but clinical trials show average reductions of 15–21% of body weight over 18 months. For many patients, that’s equivalent to losing 2–4 stone. At Puri Pharmacy, we help patients set realistic goals and track progress monthly with personalised support.

We recommend a balanced, protein-rich diet with plenty of vegetables and fibre. Avoid ultra-processed foods, refined sugar, and excessive fats. See our Mounjaro Diet Plan for meal ideas, or visit Puri Pharmacy for one-to-one advice.

Yes

But in moderation. Prioritise naturally occurring sugars from fruit and avoid daily sweet snacks or sugary drinks. An occasional treat is fine, but consistent high sugar intake will counteract your weight loss progress.

Yes, but opt for wholegrain or seeded varieties. White bread is highly processed and can spike blood sugar. You can also swap to wholewheat wraps or rye crackers for better fibre content.

Skipping meals can increase nausea and may reduce your energy levels. You also risk nutritional deficiencies. If you struggle to eat due to side effects, focus on small, plain meals and stay hydrated. Please speak to our pharmacists in Southall or Hillingdon for tailored support.

Overeating reduces the effectiveness of Mounjaro. The medication curbs appetite, but consistent overeating may slow or reverse your weight loss. We can help you build sustainable eating habits at Puri Pharmacy with expert-led consultations.

Aim for 6–8 glasses of water a day. Proper hydration helps reduce nausea, improve digestion, and support metabolism. Keep a refillable bottle nearby and sip regularly throughout the day.

You can take Mounjaro at any time of day, with or without food. However, some patients find it easier to manage side effects by taking it in the morning or evening before a meal. Be consistent, choose the same day and time each week.

Most people benefit from a 500-calorie daily deficit, 500 fewer calories than you burn. But everyone’s needs are different. Use MyFitnessPal to track intake or visit Puri Pharmacy for a personalised calorie plan.

Yes! Combine your medication with:

30 minutes of daily activity
A protein-rich, balanced diet
7–8 hours of sleep per night
Reduced stress and screen time
Our weight loss experts at Puri Pharmacy offer ongoing support to keep you on track.

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