Best Foods to Support Weight Loss on Mounjaro or Wegovy

GLP-1 medicines like Mounjaro (tirzepatide) and Wegovy (semaglutide) commonly reduce appetite and slow stomach emptying, which means smaller portions often feel satisfying. That makes food quality particularly important — every bite counts more when you are eating less overall.

Lean Proteins

Protein is arguably the most important nutrient to prioritise. It supports muscle retention during weight loss, keeps you feeling full, and has a higher thermic effect than fats or carbohydrates. Foods worth including regularly:

• Chicken breast, turkey, lean beef and pork loin
• White fish (cod, haddock, tilapia) and oily fish (salmon, mackerel)
• Eggs and egg whites
• Low-fat Greek yoghurt, cottage cheese, and skyr
• Pulses — lentils, chickpeas, black beans
• Tofu and edamame for plant-based options

High-Fibre Vegetables

Non-starchy vegetables are low in calories, high in fibre, and gentle on a stomach that may already feel full or unsettled. Leafy greens (spinach, kale, rocket), courgette, broccoli, cauliflower, cucumber, and bell peppers are all good choices. Fibre also feeds beneficial gut bacteria and supports digestion — important when slower gastric emptying is in play.

Slow-Release Carbohydrates

When appetite is reduced, refined carbohydrates tend to crowd out more nutritious options without adding much value. Swapping to oats, sweet potato, brown rice, quinoa, and wholegrain bread gives more sustained energy and additional fibre with the same rough calorie load.

Healthy Fats in Moderation

Avocado, nuts, seeds, and olive oil provide essential fatty acids and fat-soluble vitamins. Because fat is calorie-dense, keeping portions moderate is sensible — a small handful of nuts or half an avocado goes a long way.

Hydrating Foods and Fluids

Dehydration is easy to overlook when appetite is low and drinking feels like effort. Water-rich foods — cucumber, watermelon, broth-based soups, courgette — contribute to daily fluid intake alongside plain water. Many people on GLP-1 medicines find warm broth particularly easy on the stomach.

For more targeted ideas, see foods that sit well on Mounjaro specifically and explore additional foods to support weight loss progress. If juicing is something you are considering, the best foods to juice for weight loss is worth a read too.

Knowing which foods to choose is one thing — logging them consistently is another, especially when appetite fluctuates from day to day on a GLP-1 medicine. GLP Trackr's AI photo scan lets you point your camera at a meal and get an instant breakdown of calories, protein, and macros without manually typing anything in. On low-appetite days when meals are small and simple, that effortlessness matters.

Beyond logging individual meals, the app lets you set daily protein and calorie targets so you can see at a glance whether you are hitting your goals — not just for today, but across the week. The meal plans and recipe library are built around GLP-1-friendly principles: protein-first, gentle on the stomach, and practical for smaller appetites.

Tracking what you eat also gives you something concrete to discuss with your prescriber or doctor at your next appointment — particularly useful if you are trying to understand how your food choices relate to your weight progress. Understanding your calorie deficit and how it fits your overall plan is a natural next step once your food logging is consistent.

Ready to make food logging feel effortless? Download GLP Trackr on the App Store or Google Play and explore it free for your first 7 days — snap a photo of your next meal and let the app handle the numbers.