The Best Foods for Weight Loss on Mounjaro or Wegovy

When appetite is lower than usual, the foods you choose become genuinely important. Healthy foods for weight loss on a GLP-1 journey tend to share a few common qualities: they are high in protein or fibre, relatively low in calories for their volume, and easy to digest — which matters especially in the early weeks when nausea can be a factor.

Protein-Rich Foods

Protein is the most important nutrient to prioritise. It helps preserve lean muscle during weight loss, keeps you feeling full for longer, and requires more energy to digest than carbohydrates or fat. Good foods for weight loss that are rich in protein include:

• Eggs and egg whites
• Chicken breast, turkey, and lean cuts of meat
• White fish and oily fish such as salmon or mackerel
• Low-fat dairy — Greek yoghurt, cottage cheese, and skimmed milk
• Legumes — lentils, chickpeas, and black beans (also high in fibre)
• Tofu and tempeh for plant-based options

High-Fibre Vegetables and Fruits

Vegetables and fruits provide fibre, vitamins, and minerals without a heavy calorie load. Many people find that eating more vegetables — especially non-starchy ones — supports steady digestion and helps manage the slower gastric emptying that is commonly reported with these medicines. Particularly useful options include leafy greens (spinach, kale, rocket), broccoli, courgette, cucumber, berries, and apples.

Wholegrains and Smart Carbohydrates

Not all carbohydrates need to be avoided. Wholegrains such as oats, quinoa, brown rice, and wholegrain bread digest more slowly than refined alternatives, helping to maintain steadier energy levels. Smaller portions tend to work better alongside the appetite changes many people experience on Mounjaro or Wegovy.

Foods Worth Limiting

Ultra-processed foods, heavily fried dishes, very sweet drinks, and high-fat fast food are generally worth limiting. Many people find these sit uncomfortably when gastric emptying is slowed, and they add significant calories without much nutritional value. For a focused look at which options tend to work best, the guide to the most beneficial foods for weight loss on GLP-1 medicines goes into more detail.

Snacking thoughtfully is also worth considering — see practical ideas in the guide to the best snack foods for weight loss, or browse the best foods for weight loss for a broader overview of top choices. Understanding how food fits into your overall calorie deficit gives this all important context.

Knowing which foods support your goals is one thing — logging them consistently is another, especially when appetite fluctuates week to week. 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 manual entry. On days when eating feels like a chore, that frictionless logging can make the difference between a day of data and a gap in your records.

Beyond the scan, GLP Trackr lets you set personal targets for protein, calories, and fibre, so you can see at a glance whether your food choices are meeting your goals — not just in the moment, but as a pattern over time. The meal plan and recipe library is built around GLP-1-friendly options, with higher-protein, easier-to-digest meals and shopping lists to take the thinking out of it.

As a general guide, these food principles are broadly applicable — but your own calorie and protein needs depend on your body, your activity level, and your individual circumstances. Your prescriber or doctor is the right person to guide you on specific targets for your situation.

Ready to make food logging as easy as taking a photo? Download GLP Trackr on the App Store or Google Play and explore it free for your first 7 days.