What to Eat When You're on Mounjaro (or Wegovy)

When appetite is reduced and portions naturally shrink, every bite carries more weight nutritionally. The goal is making those smaller meals count — especially for protein, which helps preserve muscle and keeps you feeling fuller for longer.

Lead with protein at every meal

Protein becomes the cornerstone of eating well on a GLP-1 medicine. Good sources that tend to sit well include eggs, chicken, turkey, white fish, tinned fish like salmon or tuna, Greek yoghurt, cottage cheese, tofu, and legumes. Aiming to include a protein source at each meal is a widely recommended starting point — your prescriber or a registered dietitian can help you work out a realistic personal target.

Choose foods that are gentle on the stomach

Because tirzepatide (the active substance in Mounjaro) and semaglutide (in Wegovy) slow gastric emptying, rich, fatty, or very spicy foods can feel harder to tolerate — particularly around injection day. Many people find plain, lightly seasoned options easier: steamed or roasted vegetables, plain rice or oats, soups, and soft-cooked grains. You can find more detail on building a practical daily plate in our guide to eating on Mounjaro.

Fibre-rich foods, but introduced gradually

Vegetables, fruit, beans, and wholegrains provide fibre that supports digestive health and steady energy. If constipation is a concern — a commonly reported side effect — gradually increasing fibre alongside good fluid intake is a sensible approach. Introduce high-fibre foods slowly rather than all at once.

Foods many people find worth limiting

• Very greasy or deep-fried foods (can worsen nausea)
• High-sugar drinks and snacks (easy calories that don't support satiety)
• Carbonated drinks (can increase bloating and discomfort)
• Alcohol (can interact unpredictably and irritate the stomach)

For a deeper look at structuring your meals around your injection schedule and appetite changes, our pages on what to eat while taking Mounjaro and the best diet approach on Mounjaro go into more detail.

When appetite is low and meals are smaller, it can be surprisingly easy to under-eat — especially on protein. Keeping track of what you're actually consuming helps you spot gaps and stay consistent, without turning mealtimes into a chore.

GLP Trackr's AI food photo scan is built for exactly this: point your camera at your plate and the app breaks down the calories, protein, and macros in seconds — no manual entry needed. It also has a barcode scanner and a full food search for when you're cooking from scratch or eating packaged foods.

Once your food is logged, you can set a protein target and a calorie goal, and the app keeps a running total throughout the day so you always know where you stand. This pairs naturally with thinking about your overall calorie deficit — understanding how your intake fits into your wider goals.

GLP Trackr also includes a library of GLP-1-friendly meal plans and recipes designed around higher protein and gentler-on-the-stomach ingredients, so you're never stuck wondering what to cook.

Nutrition decisions are personal, and a registered dietitian or your prescriber can give you guidance tailored to your own health history — GLP Trackr is there to help you record and understand your patterns, not to replace that advice.

Ready to make food tracking this simple? Download GLP Trackr on the App Store or Google Play and try it free for 7 days — your first week of photo-scanned meals is waiting.