The Best Things to Eat on Mounjaro (and Wegovy)

Appetite changes significantly for many people on Mounjaro (tirzepatide) or Wegovy (semaglutide), so choosing foods that deliver good nutrition in smaller volumes matters more than it might have before. The following categories come up repeatedly among people navigating GLP-1 life.

High-protein foods

Protein helps preserve muscle while losing weight, supports fullness, and tends to sit comfortably even when appetite is reduced. Good options many people find manageable include:

• Eggs — easy to prepare, versatile, and quick to eat in small amounts
• Chicken breast or turkey — lean and high in protein without a lot of fat
• Fish and seafood — especially white fish, tinned tuna, or salmon
• Low-fat Greek yogurt or cottage cheese — soft, high-protein, and easy on the stomach
• Legumes such as lentils, chickpeas, and edamame — plant-based protein with added fibre

Vegetables and fibre-rich foods

Non-starchy vegetables — leafy greens, courgette, cucumber, broccoli, peppers — are nutrient-dense without being heavy. Eating them alongside protein helps round out a meal when portions are naturally smaller. Getting enough fibre also supports digestive comfort, which is worth noting given that constipation is commonly reported on GLP-1 medicines.

Complex carbohydrates in modest portions

Foods like oats, sweet potato, brown rice, and wholegrain bread provide sustained energy. Many people find smaller portions of these easier to tolerate than large servings of refined carbohydrates, which can contribute to bloating or discomfort.

Foods many people choose to limit

Very fatty or fried foods, ultra-processed snacks, sugary drinks, and large portions of refined carbohydrates are commonly reported as harder to tolerate — and can contribute to nausea or reflux. For a fuller picture of what to approach with caution, take a look at foods to avoid or limit on Mounjaro.

For more meal ideas and practical suggestions, the pages on eating well on Mounjaro and good food choices on GLP-1 medicines go into more depth on specific options.

When appetite is low and portions are small, the last thing most people want is to spend time manually entering every ingredient into a food diary. GLP Trackr's AI photo scan lets you point your phone camera at a meal and get an instant breakdown of calories, protein, and macros — no typing required. It also supports barcode scanning and manual search for when you prefer those.

Because protein is such a central focus on a GLP-1 journey, the app lets you set a daily protein target and track progress toward it throughout the day alongside calories, fibre, and water. If you want structured guidance, the built-in meal plan and recipe library is built around GLP-1-friendly eating — think protein-first meals and options that tend to be gentle on the stomach.

Keeping an eye on your overall calorie picture is also worthwhile — the calorie deficit guide explains how this fits into your journey. Everything you log feeds into your personal insights, so you can start to see how your food choices relate to your energy, weight, and how you feel day to day.

Nutrition decisions should always sit alongside the guidance of your prescriber or doctor — they know your full health picture and can give personalised advice that general information cannot. GLP Trackr helps you track and understand your patterns; it is not a substitute for professional input.

Ready to make food logging on your GLP-1 journey genuinely simple? Download GLP Trackr on the App Store or Google Play and start a free 7-day trial today.