The Best Foods to Eat on Mounjaro or a GLP-1 Medicine

GLP-1 medicines reduce appetite and slow gastric emptying, which means many people find they are eating less overall. That shift makes food quality more important than ever — every bite needs to work harder nutritionally.

Prioritise Protein

Protein is widely considered the most important macronutrient on a GLP-1 journey. It helps preserve lean muscle mass when you are eating in a calorie deficit, and it is the most satiating macronutrient, helping you feel fuller for longer. Good sources include eggs, chicken, turkey, fish, Greek yoghurt, cottage cheese, tofu, legumes, and low-fat dairy. Many people on Mounjaro and Wegovy aim to make protein the first thing on their plate, building the rest of the meal around it.

Focus on Fibre-Rich Vegetables

Non-starchy vegetables — such as broccoli, courgette, spinach, kale, cucumber, and peppers — are high in fibre and micronutrients while being low in calories. Fibre slows digestion, supports gut health, and adds volume to meals, all of which can help when appetite signals are unpredictable. If nausea is a factor, lightly cooked or steamed vegetables are often better tolerated than raw.

Include Gentle Whole Foods and Complex Carbohydrates

Slow-release carbohydrates like oats, sweet potato, brown rice, and wholegrain bread provide steady energy without sharp blood-sugar spikes. Portion sizes naturally tend to be smaller on a GLP-1 medicine, so choosing nutrient-dense options over refined carbohydrates makes a meaningful difference to overall intake quality.

Foods That Often Work Well for Both Weight Loss and Muscle Preservation

• Eggs — versatile, protein-dense, easy to prepare in small portions
• Salmon and oily fish — protein plus omega-3 fatty acids
• Greek yoghurt — high protein, supports gut comfort
• Lentils and chickpeas — protein, fibre, and iron in one
• Cottage cheese — high protein, low calorie density, mild flavour
• Leafy greens — low calorie, high nutrient density
• Berries — fibre, antioxidants, and lower sugar than many fruits
• Chicken breast and turkey — lean protein that keeps calorie counts manageable

Foods Many People Find Harder to Tolerate

With slower gastric emptying commonly reported on GLP-1 medicines, very fatty, spicy, or heavily processed foods often feel uncomfortable. High-fat meals in particular can sit heavily and worsen nausea. This is not a rule for everyone — individual tolerance varies — but many people find gradually reducing ultra-processed, high-fat foods helps them feel considerably better day to day.

For more on how specific foods interact with your journey, see our guides on nutritionally beneficial foods for weight loss, practical food choices for weight loss, and foods that support weight loss progress. Understanding how your food choices fit into your overall calorie deficit also helps put these choices into context.

Knowing which foods work well is one thing — consistently tracking what you actually eat is where real insight comes from. GLP Trackr's AI photo scan makes this effortless: point your camera at a meal and get an instant breakdown of calories, protein, and macros without typing a single ingredient. For packaged foods, the barcode scanner does the same job in seconds.

Because protein is so central to a GLP-1 journey, GLP Trackr lets you set a daily protein target and see at a glance whether you are hitting it — alongside calories, fibre, water, and steps. The app also includes a library of GLP-1-friendly meal plans and recipes built around high-protein, gentle-on-the-stomach options, so you are never stuck wondering what to cook when appetite is low.

Over time, the insights feature helps you connect the dots between what you are eating, how you feel, and how your weight is trending — useful information to have when you speak with your prescriber or doctor.

GLP Trackr is available free on the App Store and Google Play, with a 7-day free trial to get started — snap your first meal and see how straightforward nutrition tracking can be.