Foods That Help With Weight Loss on Mounjaro and Wegovy

When appetite is lower than usual, what you choose to eat carries more weight than ever. Prioritising foods that are nutrient-dense and high in protein helps your body preserve lean muscle while losing fat — something that matters on any weight-loss journey, but especially one where overall food intake may be reduced.

High-protein foods

Protein is widely considered the most filling macronutrient, and it plays an important role in preserving muscle mass during weight loss. Practical options that many people on GLP-1 medicines find easy to eat include:

• Eggs and egg whites
• Chicken, turkey, and other lean poultry
• Fish and seafood (especially oily fish like salmon and mackerel)
• Low-fat Greek yoghurt and cottage cheese
• Legumes such as lentils, chickpeas, and edamame
• Tofu and tempeh

Fibre-rich vegetables and wholegrains

Fibre slows digestion, supports gut health, and helps you feel satisfied after a meal. Because GLP-1 medicines already slow gastric emptying, very high-fibre meals can occasionally feel heavy — so gentle, cooked vegetables are often easier to manage than large raw salads, particularly early in treatment. Good options include leafy greens, courgette, carrots, oats, and wholegrain bread or rice in modest portions.

Foods to be mindful of

Highly processed foods, foods very high in fat, and sugary drinks tend to add calories without much satiety, and greasy or rich meals can worsen nausea — a side effect commonly reported on these medicines. Many people find easing back on these naturally as appetite changes, but being aware of the pattern can help. Understanding how a calorie deficit supports weight loss is useful context for making food choices day to day.

Staying well hydrated also plays a role alongside food choices — explore whether drinking more water helps with weight loss and how hydration fits into your overall approach for more on this. You may also find it helpful to look at a broader breakdown of foods that assist weight loss for additional options to build into your meals.

Knowing which foods help is one thing — consistently tracking what you actually eat is another, especially when appetite fluctuates from day to day on a GLP-1 medicine. GLP Trackr's AI food 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 an effort, that kind of frictionless logging makes a real difference to staying consistent.

Alongside photo scanning, the app includes a barcode scanner and manual search, so virtually any food or packaged product can be logged quickly. You can also set a daily protein target to help ensure you are hitting your intake goals even when overall appetite is low — a common challenge on GLP-1 medicines that is easy to underestimate without tracking.

For those who want more structure, GLP Trackr includes a library of GLP-1-friendly meal plans and recipes built around protein-first, gentle-on-the-stomach options, with easy ingredient swaps. It takes the guesswork out of "what should I eat today" on a day when food noise is low and decision fatigue is high.

General nutritional guidance on this page is informational and educational. Your individual calorie and protein needs depend on factors your prescriber or doctor is best placed to advise on — always follow their guidance for your specific situation.

Ready to put this into practice? Log your meals with a snap, hit your protein goals, and watch your progress unfold — download GLP Trackr free on the App Store or Google Play and start a 7-day free trial today.