What to eat on Mounjaro: a UK guide, with a free shopping list
On Mounjaro, eat protein first, in small portions, with vegetables or fruit for fibre and plenty of water through the day. Your appetite will be smaller, so every mouthful has to count. Here is how to eat on Mounjaro in the UK, and a free printable shopping list to take to the supermarket.
This guide is about eating while you are on a weight-loss medicine your prescriber has given you. It is not advice about the medicine or your dose. Speak to your prescriber or GP before you change your diet, especially if you have a health condition.
By Simon, head coach at Zama Fitness. Updated 24 October 2026.
Free printable Mounjaro shopping list (PDF).
Twenty-five everyday UK supermarket foods that make protein easy when your appetite is small, grouped by aisle, with tick boxes. We email it to you straight away.
What to eat on Mounjaro: the four rules
- Protein first. Start each meal with the protein part, so it does not get left when you feel full. It keeps your muscle while the weight comes off.
- Small portions, more often. Three small meals and a protein snack are easier than three full plates.
- Fibre every day. Vegetables, fruit, beans and oats help keep you regular when you are eating less.
- Sip water all day. A bottle on your desk does more than trying to drink a lot at once.
Many people find greasy, fried or very sugary food harder to manage on the medicine, so those are worth keeping small. If you need more on protein, our guide to how much protein to eat a day has a calculator with an option for people on weight-loss medication.
Mounjaro diet plan UK: what a good one includes
A Mounjaro diet plan is not about cutting harder. The medicine already makes you eat less; the plan is there to make sure what you do eat keeps you strong and well. A good one has:
- A daily protein target, worked out from your weight and set a little lower than for a standard diet because appetite is small.
- Meals built from UK supermarket food in UK pack sizes, so it fits your weekly shop.
- Portions sized for your appetite now, not for the appetite you had before the medicine.
- Easy options for the days you are not hungry, and for the days around your injection.
- Changes as you go: what works in month one rarely fits in month four.
The same applies to a Wegovy diet plan. Both medicines reduce appetite, so the rules are the same whichever you have been prescribed.
How many calories should I eat a day on Mounjaro?
There is no single right number. The bigger risk on Mounjaro is eating too little, especially protein, which costs you muscle. Get your protein in first, then let the rest follow your appetite.
If you want a starting point, our calorie calculator shows your maintenance calories and a sensible target. Your prescriber or a dietitian can tell you what is right for you.
What to eat on Mounjaro when you are not hungry
Small, soft or cold foods that are high in protein usually go down easiest:
- A pot of skyr or fat-free Greek-style yoghurt, with berries.
- Cottage cheese on a cracker or with fruit.
- An egg or two, scrambled or boiled.
- A ready-to-drink protein shake, sipped over half an hour.
- A small bowl of soup with lentils, beans or chicken.
Little and often beats waiting until you feel hungry, because on the medicine that moment may not come.
What to eat on Mounjaro injection day
Many people find lighter, smaller meals easier in the day or two after their injection. Keep protein in every meal, choose plainer food, and leave the heavier meals for later in the week if they sit badly.
Everyone is different. If you feel unwell, cannot keep food down or feel faint, speak to your prescriber or GP.
How we help people on weight-loss medication
Zama Fitness runs a separate support plan for people losing weight with prescribed medication: a gentler strength and nutrition programme, reviewed by a registered dietitian, that works alongside your prescriber. You get your protein target, meals and a UK shopping list set for you, and your plan changes as your appetite and energy change. We do not prescribe medication.
Keeping muscle matters as much as what you eat: see how to lose weight on Mounjaro without losing muscle.
What to eat on Mounjaro: your questions.
What should I eat on Mounjaro?
Build every meal around protein, eat it first, keep portions small and add vegetables or fruit for fibre. Sip water through the day. Many people find greasy, fried or very sugary food harder to manage on the medicine.
Is there a Mounjaro diet plan PDF?
Our free printable shopping list is on this page: everyday UK supermarket food that makes protein easy when your appetite is small. A full plan with meals and portions set to you is part of our medication support plan.
How many calories should I eat a day on Mounjaro?
There is no single number, and it is easy to eat too little when your appetite drops. Make sure you are getting enough protein first. Your prescriber or a dietitian can tell you what is right for you, and our calorie calculator shows a sensible starting point.
What should I eat on Mounjaro when I'm not hungry?
Small, soft or cold foods that are high in protein: yoghurt or skyr, cottage cheese, eggs, a protein shake or a small bowl of soup with lentils or chicken. Little and often is easier than a full plate.
What should I eat on Mounjaro injection day?
Many people find lighter, smaller meals easier around their injection day. Keep protein in every meal and avoid heavy, greasy food. If you feel unwell, speak to your prescriber.
Is a Wegovy diet plan any different?
No. Wegovy and Mounjaro both reduce your appetite, so the same rules apply: protein first, small portions, fibre and plenty of fluids.
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