Mounjaro Diet Plan UK Guide: Foods ​To Eat & Avoid To Boost Your Weight Loss Journey

In this article, we’ll look at how a carefully considered diet plan can support your weight loss journey while using Mounjaro. We’ll look at whether there’s a recommended diet plan for Mounjaro users, share foods to include and avoid and provide practical tips for meal planning. From balanced meal ideas to small lifestyle adjustments, this guide offers helpful suggestions to make the most of your treatment. If you’re currently using or considering Mounjaro, speak with your healthcare provider to ensure a diet plan that best supports your individual goals and health needs.

Key Takeaways

Here are the 5 biggest takeaways from this article about Mounjaro and foods to eat and avoid when you are using the medication:

• There is no one-size-fits-all diet plan for Mounjaro users. Each person's response to the medication can vary, so it is essential to consult a healthcare provider to create a personalised diet plan that aligns with individual health needs and weight loss goals.

• A healthy, balanced diet is crucial for maximising the effects of Mounjaro. Users should aim to include a variety of whole foods, such as lean proteins, healthy fats, whole grains, and plenty of fruits and vegetables.

• Consuming foods high in fibre, such as whole grains, beans, legumes, fruits, and vegetables, can enhance feelings of fullness and support digestion. High-fibre foods can help regulate blood sugar levels, which is beneficial when using Mounjaro.

• It is important to avoid a number of foods, including processed foods, refined grains, unhealthy sugars, and saturated fats.

• Proper hydration is vital while using Mounjaro. It is recommended to sip fluids between meals rather than during them and to limit sugary drinks. Additionally, light physical activity, such as walking after meals, can aid digestion and help regulate blood sugar levels.

Is there a recommended diet plan for Mounjaro?

No, there isn’t currently a diet plan specifically designed for people using Mounjaro. Everyone is different and people will respond in a number of ways when they use the medication. Consulting with your healthcare provider when you begin using Mounjaro is recommended as they will be able to help you plan your diet around your medication.

Usually, following a healthy, balanced diet can support weight loss and help manage blood sugar levels safely and sustainably. Focus on nutritious, whole foods, portion control and mindful eating. Mounjaro works by affecting your appetite, leading to reduced calories, however, you still need to be mindful of what you are eating.

What are UK Meds tips for a Mounjaro diet plan that can help you achieve your weight loss goals?

Always consult with your healthcare provider if you require help when using Mounjaro or any other medication. At UK Meds, we have a number of different tips listed below that can help the majority of people using Mounjaro when it comes to their diet. 

Things to practice:

A well-balanced portion control

Balanced portion control can help to ensure that you are not eating too much food, that the food you are eating is healthy and that it hits all of the main food groups. Because Mounjaro affects your appetite you may find that your portion sizes are reduced anyway, however, making sure that what you are eating is healthy is also important. Just because you are eating less does not mean it is an excuse to eat poorly.

Chew thoroughly when eating

Whilst you may not think it will affect your weight loss, chewing your food thoroughly can play a significant role in feelings of fullness. When you chew slower and more thoughtfully your brain has more time to register feelings of fullness. This, alongside the effects of Mounjaro, can help to prevent overeating and can also help with portion control. 

Eat a balanced diet

Users of Mounjaro will find that the medication provides the best results when it is used alongside a healthy, balanced diet and regular exercise. A balanced diet ensures your body is getting everything it needs to function properly. Try to include a mix of lean proteins, healthy fats, high-fibre carbohydrates and plenty of fruits and vegetables to maximise the effectiveness of Mounjaro.

Eat whole grains

Whole grains can be a valuable source of fibre when you are trying to lose weight. Beneficial whole grains to include in your diet include oats, quinoa, brown rice and whole wheat. Not only do they provide a source of fibre in your diet, but they can also help you to feel fuller for longer, reducing the temptation to snack between meals. 

Eat more lean proteins

Lean proteins are also important when it comes to losing weight alongside Mounjaro. Lean proteins, such as chicken breast, fish and tofu can help to support muscles and promote fat loss. This is beneficial for the exercise that you should be getting when you are using Mounjaro. Lean protein can also help you to feel fuller for longer, which can enhance the effects of Mounjaro.

Eat low-glycemic fruits and vegetables

Low-glycemic fruits and vegetables are fruits and vegetables that have a minimal impact on blood sugar levels. Popular examples of low-glycemic fruits and vegetables include apples, berries, pears, leafy greens, broccoli and cauliflower. These fruits and vegetables release glucose gradually and can help avoid spikes or crashes in blood sugar. This can help Mounjaro’s effects on blood sugar retention. These foods are also high in fibre and nutrients, making them ideal for a balanced, reduced-calorie diet.

Eat healthy fats

Healthy fats can be found in avocados, nuts, seeds, olive oil and oily fish like salmon. Unlike saturated fats, these healthy fats can provide essential fatty acids and nutrients that support heart health, brain function and overall wellness. Fats take longer to digest than carbohydrates which can help you to feel fuller for longer, enhancing Mounjaro’s effects. 

Consume more beans & legumes

Eating more beans and legumes such as lentils, chickpeas, black beans and kidney beans can help support weight loss when you are using Mounjaro. Beans & legumes are high in protein and fibre which can help you to feel fuller for longer. They are also low in calories, digest slowly and are rich in nutrients necessary for weight loss when consumed alongside Mounjaro. 

Eat more foods high in fibre

Foods high in fibre can be very beneficial when you are using Mounjaro to support weight loss. High-fibre foods such as fruits, vegetables, whole grains and legumes can help you to feel fuller, slow down digestion and improve your gut health. Many foods high in fibre are also low in calories meaning you can eat more to satisfy hunger without exceeding the amount of calories you should be eating.

Stay well hydrated & drink at the right times

Ensuring you stay hydrated whilst you are using Mounjaro is important as it gives the medication the best chance of success. Knowing when and how you drink is also useful. It is advisable to sip your drinks between meals, rather than with them, and you should avoid drinking water 30 minutes before and after eating. This helps to prevent the dilution of Mounjaro in your system. You should also avoid sugary drinks and limit the amount of caffeine you are having. 

Drink natural teas

Natural teas such as green tea, herbal tea and black tea are all made from leaves, flowers and herbs. Whilst they are often drunk for enjoyment, they also provide a number of benefits health-wise. Natural teas can help boost your metabolism and promote hydration. Drinking tea between meals can also help fill your stomach, which can help you to avoid snacking. Herbal teas like chamomile can also promote relaxation and reduce stress associated with emotional eating and cravings.

A short walk after eating

Taking a short walk after you have eaten can help weight loss. Light physical activity, such as walking, can stimulate digestion by increasing blood flow to the stomach and intestines. By doing this, your body can absorb more nutrients and stimulate regular bowel movements, both of which contribute to overall digestive health. Walking can also help to regulate blood sugar levels, supporting appetite and reducing cravings.

Things to avoid:

Avoid unhealthy sugars and fats

Avoiding unhealthy sugars and fats can help support Mounjaro and weight loss as a whole. Foods high in sugar and fat, particularly sweets and processed foods can cause blood sugar spikes which can interfere with the effectiveness of Mounjaro. They are also high in calories but low in nutrient value which makes them very easy to indulge in. Replacing them with healthier options can enhance feelings of fullness, supporting Mounjaro and leading to weight loss.

Avoid processed foods

Avoiding processed foods can significantly improve the results you experience when you are using Mounjaro. Common processed foods include sweets, crisps, ready meals, processed meats like hot dogs and deli meats, white bread, sugary breakfast cereals, condiments and sauces. These foods are often high in sugar, unhealthy fats and empty calories which can make it hard to maintain a calorie deficit needed for weight loss.

Avoid refined grains

Refined grains are processed grains that have been stripped of bran, germ, nutrients and fibre. Common examples of refined grains include white rice, white bread, pastry and many breakfast cereals. This makes the grains more palatable but less nutritious. Refined grains can spike blood sugar which can increase the feelings of hunger and cravings, which can negate the effects of Mounjaro. Choosing to eat whole grains such as brown rice, whole wheat bread and quinoa can help provide more fibre and nutrients.

Avoid red meat

Red meat may be a good source of protein, iron and other nutrients, yet consuming high amounts can cause issues such as heart disease. Common red meats include beef, lamb and pork. When you are using Mounjaro you should avoid red meat. This is because they are high in saturated fats which can contribute to higher calorie consumption, negating the effects of the medication.

Avoid drinking alcohol

Avoiding alcohol is crucial for weight loss. Alcohol drinks are often high in empty calories meaning they can significantly contribute to weight gain. Excessive alcohol consumption can also impair your judgement and affect your willpower, often undoing the positive changes you have made whilst using Mounjaro. As well as this, alcohol can also affect blood sugar levels to levels that could interfere with Mounjaro’s effects on appetite and weight loss. 

Example Meal Ideas

So, how can you use the information above to make a change to your routine? Below are five ideas for breakfasts, lunches and dinners that you can follow alongside your Mounjaro treatment. 

Breakfast ideas

Overnight Oats

Combine rolled oats with Greek yoghurt and unsweetened almond milk and leave overnight to consume the next morning. Top with fresh berries.

Vegetable Omelette

Whisk together eggs and fresh vegetables of your choice, for example, spinach, tomatoes and peppers.

Smoothie Bowl

Blend spinach, banana and unsweetened almond milk until smooth. Pour into a bowl and top with whole nuts, seeds and fresh fruit.

Quinoa Porridge

Cook quinoa, rolled oats and unsweetened almond milk. Serve with fresh fruit of your choice.

Avocado Toast

Mash avocado and spread on whole grain toasted bread. Top with a poached egg and a sprinkle of seeds. 

Lunch ideas

Quinoa Salad Bowl

Combine cooked quinoa with the fruits and vegetables of your choice. This could be cucumber, cherry tomatoes and bell peppers. Add a source of lean protein like grilled chicken breast if you need a bit more substance.

Whole Grain Wraps

Fill a whole wheat wrap with lean turkey or tofu, mixed greens, sliced avocado and low-glycemic vegetables like spinach and bell peppers.

Lentil Soup

Create a healthy lentil soup full of fresh vegetables such as carrots, celery and spinach. If needed, serve with a slice of whole-grain bread.

Chickpea Salad

Mix chickpeas with red onion, cucumber, cherry tomatoes and spinach. Dress with olive oil if needed.

Chicken Stir Fry

Use a small amount of olive or sesame oil to stir fry lean chicken breast, brown rice and colourful vegetables such as broccoli, bell peppers and snap peas.

Dinner ideas

Grilled Chicken Salad

Combine grilled chicken breast with leafy greens like spinach and kale. Add vegetables of your choice such as cherry tomatoes, cucumbers and bell peppers. Drizzle with a small amount of olive oil.

Quinoa and Black Bean Stir-Fry

Using a small amount of olive or sesame oil, fry low-glycemic vegetables such as broccoli, bell peppers and carrots. Add in cooked quinoa and black beans.

Baked Salmon with Sweet Potato and Asparagus

Bake a salmon fillet and serve alongside sliced, baked sweet potatoes and grilled asparagus.

Vegetable and Chickpea Curry

Prepare a curry using fresh spices, coconut milk, chickpeas and low-glycemic vegetables of your choice such as bell peppers and spinach.

Stuffed Bell Peppers

Hollow out and bake a whole bell pepper and stuff with a mixture of brown rice, lean protein such as shredded chicken breast and diced tomatoes.

Ideas for snacks on the go

Greek Yoghurt with Berries

Combine a single serving of Greek yoghurt with a handful of fresh berries.

Vegetable Sticks with Hummus

Slice up crunchy low-glycemic vegetables like carrots and bell peppers and pair them with fresh hummus.

Nuts and Seeds

Eat small, unprocessed portions of nuts and seeds, for example, almonds, walnuts and pumpkin seeds. Avoid salty or sugary variations.

Whole Grain Rice Cakes

Top whole grain rice cakes with smashed avocado.

Hard-Boiled Eggs

Prepare hard-boiled eggs in advance for a quick, healthy snack.

Medically Reviewed by:
Dr. Alexis Missick MBChB. MRCGP
GMC Reference no: 7151419
LinkedIn
Website

Sources

Continued Treatment With Tirzepatide for Maintenance of Weight Reduction in Adults With Obesity: The SURMOUNT-4 Randomized Clinical Trial | Cardiology | JAMA

Health Technology Briefing September 2022 - Newcastle University