The Best Weight Loss Foods to Eat on Mounjaro or Wegovy

When appetite is smaller than usual, the quality of what you eat matters more than quantity alone. Foods that combine high protein, adequate fibre, and good micronutrient density give your body what it needs without requiring large volumes.

Protein-rich foods

Protein is widely considered the most important macronutrient for preserving muscle mass during weight loss, and it tends to keep hunger at bay longer than carbohydrates or fat. Many people on Mounjaro or Wegovy find that hitting a protein target takes deliberate planning when overall food intake drops. Good options include:

• Eggs and egg whites
• Chicken breast, turkey, and lean cuts of meat
• White fish, salmon, and tinned fish (such as sardines or tuna)
• Low-fat cottage cheese, Greek yoghurt, and quark
• Tofu, tempeh, and edamame — particularly useful as vegetarian weight loss foods
• Lentils, chickpeas, and other legumes (also a strong vegetarian and vegan choice)

Fibre-rich vegetables and wholegrains

Fibre slows digestion, supports gut health, and adds volume to meals without adding many calories. Leafy greens (spinach, kale, rocket), broccoli, courgette, cucumber, and cauliflower are all gentle on the stomach and versatile. Wholegrains such as oats, quinoa, and brown rice provide sustained energy alongside their fibre content.

Healthy fats in moderate amounts

Avocado, nuts, seeds, and olive oil contribute to satiety and nutrient absorption. Because they are calorie-dense, smaller portions tend to go a long way — which actually suits a lower-appetite GLP-1 eating pattern well.

Foods that tend to be less well-tolerated

Many people on GLP-1 medicines find that very fatty, greasy, or heavily processed foods can aggravate nausea or digestive discomfort — particularly around dose changes. Carbonated drinks, alcohol, and very spicy foods are also commonly flagged. Everyone responds differently, so noting your own patterns is more useful than following a fixed list.

For a deeper look at specific choices, see our guides on the best weight loss foods for GLP-1 users and foods that actively encourage weight loss. You can also explore which foods are best for weight loss more broadly on your GLP-1 programme.

Knowing which foods to prioritise is one thing — staying on top of what you actually eat day to day is another, especially when appetite is low and meals become smaller and less predictable.

GLP Trackr's AI photo food scan is the feature that makes the biggest difference here. Rather than manually searching a database after every meal, you simply point your camera at your plate and the app gives you an instant breakdown of calories, protein, and macros. For people eating smaller, less structured meals throughout the day, it removes the friction that usually makes food logging fall apart.

Once you have your food logged, you can set a protein target and watch it fill up across the day — a simple but effective nudge to keep protein intake up even when appetite is suppressed. The meal plans and recipe library inside the app are built around GLP-1-friendly eating: high-protein, gentle-on-the-stomach options with easy swaps, so you are never stuck wondering what to cook.

Tracking what you eat also connects to the bigger picture of your journey. Understanding how food choices relate to your energy, mood, and progress is the kind of insight that helps conversations with your prescriber go further. GLP Trackr is a tracking tool — it is not a substitute for your prescriber or doctor's guidance on what is right for you individually.

All of this sits alongside your calorie deficit tracking, so your food logging feeds directly into your overall progress view.

Ready to take the guesswork out of eating well on your GLP-1 journey? Download GLP Trackr on the App Store or Google Play and start your free 7-day trial — snap a photo of your next meal and let the app handle the numbers.