Diet Chart for Weight Loss: What to Eat on Mounjaro or Wegovy

Eating well on Mounjaro or Wegovy is less about rigid rules and more about making reduced appetite work for you, not against you. The following framework reflects what many people on GLP-1 medicines find works well — though individual needs vary, and your prescriber or doctor is the right person to give you personalised guidance.

Lead every meal with protein

Protein helps preserve muscle mass during weight loss and keeps you feeling full longer. Many people find 20–30 g of protein per meal a useful general target, though your own requirements depend on your body size and activity level. Good everyday sources include:

• Eggs, Greek yoghurt, cottage cheese
• Chicken, turkey, white fish, salmon
• Legumes (lentils, chickpeas, edamame)
• Low-fat dairy or fortified plant-based alternatives

Fill the rest of your plate with fibre and colour

Non-starchy vegetables — leafy greens, broccoli, courgette, peppers, cucumber — add volume and nutrients without sitting heavily on a stomach that may already be sensitive. Wholegrains like oats, quinoa, or brown rice in moderate portions work well for most people.

Keep meals small and easy to digest

Slower stomach emptying is a commonly reported effect of GLP-1 medicines. Many people find that three smaller meals (or smaller meals with light snacks) feel more comfortable than two large ones. Very fatty, heavily fried, or extremely rich foods are often less well tolerated, particularly in the earlier weeks.

Stay well hydrated

Drinking enough water throughout the day supports digestion and can help distinguish thirst from genuine hunger. Sipping steadily rather than drinking large amounts at once tends to sit better.

For a more detailed look at what a daily eating plan might look like, the meal chart for weight loss guide walks through practical daily structure. You can also explore what a weight-loss diet looks like on GLP-1 medicines for broader guidance, or read about foods to include in a weight-loss diet for a deeper look at specific choices.

Sticking to a diet chart is far easier when you can see what you are actually eating — and on a GLP-1 medicine, where appetite signals are different, logging meals accurately becomes especially valuable.

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 without manually searching for every ingredient. For packaged foods, the barcode scanner does the work in seconds. Both make food logging something you will actually keep doing, even on days when appetite and motivation are low.

Beyond logging, you can set protein and calorie targets inside the app and see at a glance whether you are hitting them — particularly useful when smaller portions make it easy to under-eat protein without realising it. The app also includes a GLP-1-friendly recipe library and meal plans built around exactly the kind of protein-first, gentle-on-the-stomach meals described above, with easy shopping lists to match.

Tracking what you eat also gives you real data to bring to your prescriber or dietitian appointments — a much clearer picture than trying to recall a week of meals from memory. Understanding how your nutrition connects to your broader progress is easier when everything lives in one place; the calorie deficit and GLP-1 guide explains how the numbers fit together.

GLP Trackr is free to try for 7 days — download it on the App Store or Google Play and start logging your meals today.