If Mounjaro has no diet plan, what food should you eat?

It’s best to follow a healthy, balanced eating plan when on Mounjaro as there is no set diet plan. Choose from lean proteins, fruits, vegetables, legumes, whole grains, fiber, non-saturated fats and reduced levels of sugar and salt. Following a healthy meal plan will help you manage your blood sugar and meet weight loss goals.

Always use Mounjaro with a diet and exercise plan as recommended by your healthcare provider. Below, you can read more about the healthy food choices that can help supplement your use of Mounjaro for the best results.

Healthy food options include:

• Lean protein: fish, eggs, skinless poultry (chicken, turkey), pork loin, lean red meat, tofu.
• Legumes / beans: chickpeas, lentils, peas, black beans (also sources of lean protein).
• Fruit: with a low glycemic index: Apples, avocados, blueberries, cherries, strawberries, raspberries, grapefruit, oranges, plums and pears.
• Vegetables (low starch): Asparagus, artichokes, broccoli, brussel sprouts, carrots, cauliflower, cucumber, eggplant, mushrooms, onions, peas, peppers, spinach, tomatoes, zucchini.
• Whole grains and fiber
• Dairy products (low-fat or no-fat): cheese, milk, cottage cheese, greek yogurt.
• Healthy fats (low in saturated and trans fat): extra virgin olive oil, avocado oil, nuts, seeds

Other important considerations include portion size control, staying hydrated with water, and boosting your daily intake of fiber.

Avoid processed and ultraprocessed foods, opting for fresh foods when possible. Make a meal plan before you go to the store to help you focus on a healthy food selection.

Be sure to drink plenty of fresh water or unsweetened beverages with your meals. Avoid sugar-sweetened beverages (including fruit juice, sodas, teas, coffee drinks and sugar substitutes). Drink fresh water as a replacement for sugar-sweetened beverages.

Avoid or limit alcohol use to 1 drink per day (females) or 2 drinks per day (males).

If you have diabetes or are on a medical weight loss plan, talk with your doctor or registered dietician about what types of food you should eat and how much.

Protein

Protein is essential to your diet and helps with muscle building and tissue repair, immune system function and regulating blood sugar levels. Examples of protein-rich sources include:

• Fish (salmon, anchovies, cod, trout)
• Eggs
• Lean chicken, turkey or pork loin
• Tofu
• Soy milk
• Quinoa
• Seeds and nuts

Choose seafood options that are higher in omega-3 fatty acids and lower in methylmercury, such as salmon, cod, sardines, anchovies, and trout.

Beans and legumes can also provide a fiber-rich protein source and can be used as a vegetable protein substitute for meat protein. Beans are also some of the highest fiber foods available.

• Black beans
• Chickpeas
• Lentils
• Peas
• Kidney beans
• Navy beans

Choose low-sodium (low salt) canned beans when possible. Preparing dried beans can be a healthy option. Soaking dried beans overnight and draining off the water can help to reduce the gas-producing effects of beans and be a more economical choice.

How much protein should I eat with Mounjaro?

Most people taking Mounjaro should consume around 0.8 to 1.5 grams of protein per kilogram of body weight per day, or about 10% to 35% of their total daily calories, similar to the average population.

For example, for a 175 lb (80 kg) person, this would equal 64 to 120 grams of protein per day. Experts suggest that most adults get about 5.5 ounces of protein-rich foods daily, but this may vary among individuals.

If you do not eat meat, beans and legumes are also an excellent source of protein. You can see the amount of protein grams per serving on the Nutrition Facts Labels found on food packaging.

Your needs may vary based on health status and activity level, kidney function and other individual considerations. Talk to your doctor or dietician about your protein needs, especially if you have type 2 diabetes. Excess protein in the diet may worsen kidney damage.

Fruits and vegetables

Fruits and vegetables should be a daily staple on your long-term diet plan. Experts recommend getting at least five servings of fruits and / or vegetables every day. They should fill one-half of your plate at each meal.

Fruits and vegetables are a rich source of vitamins and minerals. Benefits of a meal plan high in fruits and vegetables include a lower risk of cancer, high blood pressure, heart disease, stroke and early death.

While fresh fruits are ideal, you may also select from frozen, canned or dried fruit. Look for fruit juices that are 100% juice, although they can be high in sugar and calories. Avoid canned fruit in heavy syrup, which is also full sugar. Dried fruit, like dates or raisins, also contain a high sugar content, so be sure to check the labels.

It’s best to stock up on fruits with a low glycemic index. Foods with a high glycemic index more quickly increase blood sugar levels than foods with a low glycemic index.

Examples of fruits with a low glycemic index include:

• Apples
• Berries like blueberries, cherries, strawberries, and raspberries
• Grapefruit
• Oranges
• Plums
• Pears

Select vegetables low in starch. Starchy vegetables are higher in carbohydrates and calories, may increase weight gain and can raise blood sugar more quickly than a non-starchy vegetable. Boiling and steaming vegetable can lower their content.

Examples of non-starchy vegetables include:

• Artichokes
• Asparagus
• Green beans
• Beets
• Broccoli
• Brussel sprouts
• Carrots
• Cauliflower
• Celery
• Cucumber
• Eggplant
• Greens (collard, kale, mustard, turnip)
• Hearts of palm
• Jicama
• Leeks
• Mushrooms
• Okra
• Onions
• Pea pods
• Peppers
• Radishes
• Salad greens
• Squash
• Tomatoes

Tomatoes are also an excellent source of lycopene, an antioxidant that can lower the risk of certain types of cancer, including lung, bladder, prostate and skin cancer.

While you may still select starchy vegetables, consume them in moderation, usually only eating about one-quarter of your plate and no more than 4 to 6 cups per week. Work with a doctor or dietician if you need to monitor your carbohydrate or calorie consumption.

Examples of starchy vegetables include:

• Acorn squash
• Butternut squash
• Cassava
• Corn
• Green peas
• Parsnips
• Plantains
• White and sweet potatoes

Whole grains and fiber

Include at least 50% of your daily intake of grains as whole grains. For adults, aim to consume 25 to 34 grams of fiber per day although most US adults do not meet this level.

Whole grains are typically healthier choices than refined grains like white bread and white rice. Slowly work up to higher fiber amounts if not part of your current diet plan to help avoid bloating and stomach pain. Drink plenty of water with fiber.

Regularly eating whole grains has been shown to help with weight control and lower the risk of some diseases, like colon cancer, and heart disease. A diet high in fiber can help protect against type 2 diabetes, aid in blood sugar control and help to prevent constipation.

You can determine the amount of fiber per serving of food by reading the Nutrition Facts label on the side of the package and consulting a list of high fiber foods.

Examples of whole grains include:

• 100% whole wheat bread
• Steel cut oats
• Whole grain pasta
• Brown rice

Example of foods high in fiber include:

• Apple
• Avocado
• Banana
• Blueberries
• Bran
• Broccoli
• Corn
• Green peas
• Spinach
• Beans
• Lentils
• Pears
• Prunes
• Raspberries
• Strawberries
• Cherries
• Whole grain breads and pastas

Dairy products

The amount of dairy to consume each day, like other food sources, depends on your individual needs and can vary based on your age, sex, height, weight, and physical activity level. The amount can also depend on whether you are pregnant or breastfeeding.

Dairy provides important nutrients like protein, calcium, vitamin D and potassium. Calcium and vitamin D are important for bone health. Adding dairy products to your meal plan may also lower the risk of colon cancer and heart disease.

Low fat or non-fat choices make the most sense here, as dairy can be high in saturated fat and add to weight gain. Dietary guidelines recommend less than 10% of calories per day starting at age two.

Experts recommend about 3 cups of dairy products per day for adults. Good options include low-fat or non-fat:

• Yogurt
• Kefir
• Milk or lactose-free milk
• Unsweetened soy, nut or oat milks
• Cheese, cottage cheese

Related questions

• Mounjaro vs Ozempic: Which is right for you?
• Ozempic Side Effects to Watch For
• Zepbound Vs Mounjaro: Complete Comparison Guide for Weight Loss and Diabetes Treatment

Fats

Fats are important in your diet even though the word is often associated with negative effects. Fat is important to help store energy, support cell growth, protect our organs, and help keep us warm.

However, moderating your intake of fat is key, because it contains more calories per gram than carbohydrates, which may lead to weight gain, and some forms can be linked with heart disease.

There are four main types of dietary fat: saturated fat, trans fat, monounsaturated fat and polyunsaturated fat. Healthier fats are monounsaturated or polyunsaturated. Eating foods that contain healthy fats, while limiting foods saturated or trans fat, may lower the risk of heart disease.

Most experts, including the American Diabetes Association (ADA) recommend consuming more monounsaturated and polyunsaturated (“healthy”) fats than saturated or trans fats.

To include more healthy fats in your diet, try to substitute olive oil or canola oil instead of butter, margarine, shortening or lard when cooking. You can often find the types of fats in food products on the Nutrition Facts label.

Healthier fats can be found in:

• Oils: Olive, avocado, canola, flaxseed and sesame oil
• Nuts (walnuts, cashews, almonds, pecans)
• Seeds
• Avocados

Oils that are high in saturated fats include coconut oil, butter, margarine and palm oil.

Learn more: Which foods are high in fat?

How many calories should I eat each day on Mounjaro?

Calories from food fuel your energy. Your appetite will be decreased while on Mounjaro but you’ll still need to eat healthful food and maintain your nutrition.

While there are no set number of calories to eat, there are some general guidelines you can follow. The Dietary Guidelines for Americans states that most adult females need between 1,600 and 2,400 calories per day, while adult males require between 2,000 and 3,000 calories per day.

Your daily calorie intake is dependent on your age, weight, sex, health, and daily activity level, so check with your healthcare provider for more details. Pregnant and breastfeeding people also should consult with a healthcare professional.

In general, if you cut 500 calories per day out of your total calories, you should lose about one-half to one pound per week, but this can vary individually.

For example, a female who weighs 200 lb and eats 2,000 calories per day might reduce their caloric intake to 1,500 calories per day (a 500 calories reduction). In general, this can lead to a weight loss of 1 to 1.5 lbs per week. As weight is lost, calorie intake would need to be adjusted.

Related: Why am I not losing weight on Mounjaro?

Foods to avoid with Mounjaro

There is a long-list of foods to avoid when being treated for type 2 diabetes or weight loss. But the good news is that these items should be eliminated from most diets because they have low nutritional value and can contribute to conditions like type 2 diabetes, obesity and heart disease.

In general, try to avoid foods that are highly processed or “ultraprocessed”, like boxed or canned food, with high amounts of salt, added sugars (like high fructose corn syrup or molasses), chemicals and unhealthy, saturated fats. This might include:

• Fast food, like burgers, fried chicken, fries and sugary drinks
• “Junk” food, like chips, crackers, cookies, cakes, pastry or ice cream
• Processed foods with unidentifiable ingredients, like some breakfast cereals or processed cheese
• Alcoholic beverages, like beer, wine or spirits
• Refined grains like white rice, white pasta, white flour and white bread or cornmeal
• Processed meat products, such as deli meats, bacon, sausage, ham, salami
• Beverages high in sugar, like most juices, sports drinks, sodas or sweetened coffee or tea

You should avoid drinking alcohol if your diabetes is not well controlled or if you have high triglycerides, neuropathy (nerve damage), or pancreatitis (disease of the pancreas). If you are using Mounjaro, talk to your doctor first about consuming alcohol.

Should I use the “Plate Method” with Mounjaro?

It might help to adjust the amount and types of food you have on your plate, too. This can help with portion control. Using the “Plate Method” for meals can help to balance your food types and amounts. In general, select items for your plate (based on a 9-inch diameter plate) in this manner:

• Fill one-half of the plate with nonstarchy vegetables (for example: lettuce greens, green beans, and broccoli)
• Fill one-quarter with a lean protein, such as chicken, beans, tofu, or eggs.
• Fill one-quarter with carbohydrates that include grains, starchy vegetables (such as potatoes and peas), rice, pasta, beans, fruit, and yogurt. A cup of milk also counts as a carbohydrate food.
• Also, drink plenty of fresh water or unsweetened beverages with your meals.

Mounjaro uses

Mounjaro (tirzepatide) injection is a GLP-1 / GIP receptor agonist approved by the FDA to improve blood sugar (glucose) in adults with type 2 diabetes mellitus when used alongside diet and exercise.

Mounjaro has been shown to lead to weight loss when used to treat patients with type 2 diabetes. Just losing 5% to 7% of your body weight may improve your diabetes control.

In some cases, your doctor may prescribe Mounjaro off-label only for weight loss. Off-label uses are those that have not been approved by the FDA and are not found in the package labeling, but may still be prescribed by your doctor.

For treatment of type 2 diabetes, studies have shown that it can take about 8 weeks to reach an A1C target of ≤7% and 12 weeks to reach an A1C ≤6.5% with Mounjaro. Significant weight loss can occur as early as 28 weeks according to studies, but your results may vary.

Another product that contains tirzepatide, known as Zepbound, is approved by the FDA in adults for long-term weight loss and also for obstructive sleep apnea (OSA). Zepbound can be used in people with or without type 2 diabetes.

GLP-1 / GIP receptor agonists are mainly used to help manage blood sugar levels in people type 2 diabetes, for weight loss or cardiovascular risk reduction, or sleep apnea and include these FDA-approved treatments:

• Mounjaro (tirzepatide)
• Ozempic (semaglutide)
• Rybelsus (semaglutide)
• Saxenda (liraglutide)
• Trulicity (dulaglutide)
• Victoza (liraglutide)
• Wegovy (semaglutide)
• Zepbound (tirzepatide)

A generic option for Victoza, with the name of liraglutide, was approved by the FDA in December 2024.

Related: How long does it take for Mounjaro to start working?

How can I avoid stomach side effects (like nausea) with Mounjaro?

Stomach side effects, like nausea, stomach pain or diarrhea, are common when you first start taking Mounjaro, but should subside in a few weeks as your dose is slowly increased.

The most common stomach-related side effects with Mounjaro are:

• Nausea
• Diarrhea
• Decreased appetite
• Vomiting
• Constipation
• Indigestion or heartburn
• Stomach pain

You can adjust your eating patterns and food choices to help manage these side effects, if needed. Some foods may worsen your side effects more than others.

To help avoid stomach side effects:

• Avoid fatty, fried or spicy foods and fast-food
• Limit sugar, sweets and snack intake
• Avoid large meals; split your meals into eating smaller meals over the day
• Eat slowly and stop eating when you feel full
• Avoiding or limiting carbonated beverages and caffeine, which may worsen indigestion
• Stay hydrated with plenty of fresh water throughout the day
• Remain upright after you eat for at least 30 minutes
• Limit excessive sugar intake
• Avoid or limit alcohol consumption (no more than one serving daily for women or two servings daily for men)

Learn More: Zepbound vs Mounjaro: Complete Comparison Guide for Weight Loss and Diabetes Treatment

This is not all the information you need to know about Mounjaro (tirzepatide) for safe and effective use and does not take the place of your doctor’s directions. Review the full product information and discuss this information and any questions you have with your doctor or other health care provider.