What Food to Eat on Mounjaro (and Wegovy)

The core principle is straightforward: prioritise protein and whole foods, keep portions moderate, and limit foods that are hard to digest or low in nutritional value. Here is what that looks like in practice.

Lean protein sources

Protein is the most important macronutrient to focus on when appetite is reduced, because it helps preserve muscle mass and keeps you feeling full. Good options include:

• Chicken breast, turkey, and lean cuts of meat
• White and oily fish (salmon, cod, tuna)
• Eggs and egg whites
• Low-fat Greek yoghurt and cottage cheese
• Legumes such as lentils, chickpeas, and edamame
• Tofu and tempeh

Vegetables and fibre

Non-starchy vegetables are gentle on the stomach, high in fibre, and filling without adding large amounts of calories. Cooked vegetables are often easier to tolerate than raw ones, particularly early on. Good choices include broccoli, courgette, spinach, carrots, and cucumber.

Whole grains and complex carbohydrates

When appetite is low, it is worth making every carbohydrate count. Oats, brown rice, quinoa, and wholegrain bread provide sustained energy and fibre. Smaller portions work well — a handful of rice alongside a protein source rather than a large bowl.

Healthy fats in moderation

Avocado, olive oil, nuts, and seeds all support satiety and overall nutrition. Because fat slows digestion further, very large amounts may aggravate nausea, so modest portions tend to sit better.

What tends to cause problems

Foods that many people on Mounjaro or Wegovy find harder to tolerate include very greasy or fried foods, large portions of red meat, fizzy drinks, and high-sugar snacks. These can worsen nausea and reflux, which are among the most commonly reported side effects. For more on this, see the foods that may be best avoided on Mounjaro.

Eating smaller meals more frequently — rather than two or three large ones — is a pattern many people find helpful. Chewing slowly and stopping before feeling overly full can also make a noticeable difference.

For a deeper look at specific food options, the best foods to eat on Mounjaro and practical food ideas for GLP-1 users go into further detail on building meals that work for you.

Logging food when your appetite is low and your portion sizes have changed can feel like extra work — but knowing whether you are hitting your protein target each day makes a real difference to how you feel and progress over time.

GLP Trackr's AI photo-scan food logging lets you point your camera at a meal and get an instant breakdown of calories, protein, and macros — no manual searching or guesswork. For packaged foods, the barcode scanner is just as fast. The app also lets you set a daily protein target so you can see at a glance whether you have hit it, which is especially useful when reduced appetite makes it easy to under-eat.

Alongside food logging, GLP Trackr includes a library of GLP-1-friendly meal plans and recipes built around protein-forward, gentle-on-the-stomach options — useful on the days when you are not sure what to eat but know you need to eat something.

Understanding how your food choices connect to your energy, weight progress, and how you feel overall is part of getting the most from your treatment. GLP Trackr's insights bring your food data together with your weight and wellbeing logs so you can start to see your own patterns — the kind of information that is useful to share with your prescriber too. For more on managing your overall intake, take a look at eating in a calorie deficit on a GLP-1 medicine.

Ready to make food logging effortless? Snap a photo of your next meal in GLP Trackr and let the AI do the work. Available free on the App Store and Google Play, with a 7-day trial to get started.