A Free Weight Loss Eating Plan for People on Mounjaro or Wegovy

When appetite is reduced, the risk is not overeating — it is under-fuelling. Getting enough protein (commonly cited in a range of around 1.2–1.6 g per kg of body weight, though your own target depends on your health picture) helps preserve muscle and keeps you feeling steady. General educational guidance consistently points toward protein-first eating as a cornerstone of GLP-1 life.

Foods that tend to work well

• Lean proteins: eggs, chicken, turkey, fish, Greek yoghurt, cottage cheese, legumes
• Vegetables: cooked or soft options (courgette, spinach, roasted peppers) are often gentler than large raw salads when nausea is present
• Slow-release carbohydrates: oats, sweet potato, lentils — small portions that provide steady energy without heaviness
• Healthy fats in moderation: avocado, olive oil, a small handful of nuts

Foods many people choose to limit

• Very fatty, greasy, or fried foods — these can worsen nausea and discomfort
• Sugary drinks and ultra-processed snacks, which add calories without satisfying hunger
• Large portions of high-fibre foods all at once if your stomach is sensitive at a given dose stage

A simple free template to structure your day: a protein-led breakfast (eggs or yoghurt), a light lunch built around protein and cooked vegetables, a balanced dinner with lean protein and a moderate carbohydrate, and one or two small protein-rich snacks if hunger appears. Meals do not need to be large — consistency and nutritional quality matter more than volume.

For a more structured approach, the Mounjaro eating plan guide explores meal timing and food choices specific to tirzepatide users, while healthy eating principles for weight loss covers the broader nutritional foundations that apply on any GLP-1 medicine. If you would like a version tailored to higher protein and calorie needs, the weight loss eating plan for men addresses those differences. Understanding how food choices interact with your energy intake is also covered in our guide to eating in a calorie deficit.

Having a plan is the easy part — the challenge is following it consistently when appetite is unpredictable and portion sizes are small. GLP Trackr's AI food photo scan is the fastest way to stay on top of this: point your camera at a meal and get an instant breakdown of calories, protein, and macros without weighing or searching. When you are eating less overall, every gram of protein counts, and knowing where you stand takes seconds rather than minutes.

Beyond logging individual meals, the app includes a library of GLP-1-friendly meal plans and recipes built around protein-first eating and gentle-on-the-stomach options — so you are never starting from a blank page. You can also set a daily protein target and watch it update in real time as you log, which many people find more motivating than tracking calories alone.

GLP Trackr is free to try for 7 days — download it on the App Store or Google Play and see how effortless food tracking can be when the app does the heavy lifting for you.

GLP Trackr provides general nutritional information and logging tools. It is not a substitute for personalised advice from your prescriber or a registered dietitian — if you have specific health conditions or questions about your nutritional needs, always speak with your healthcare professional first.