After much care and thought you’ve FINALLY pulled the plug and decided to get on Mounjaro. And while you’re so stoked to hit your weight loss goals and manage your blood sugars, you’re realizing that even with this new tool in your tool belt you have no idea what to eat! Which is why you need a Mounjaro Diet Plan PDF.
Hi I’m Jamie! I’m a registered dietitian who specializes in bariatrics, weight loss, and nutrition for people on GLP-1s. Not only do I love supporting people on their weight loss journeys, but I’ve been on Mounjaro myself and have experienced the benefits of it firsthand!
In today’s run down I’m going to explain to you exactly what Mounjaro is, why you should consider planning your meals ahead of time, and what those meals should look like in order to hit your weight loss and health goals!
Let’s dive in!
What is Mounjaro?
Mounjaro is one of the many GLP-1 medications currently available, specifically to people who have a Type 2 Diabetes diagnosis.
Not sure what a GLP-1 is or how these medications work? CLICK HERE to read more about this in my previous discussion.
The active ingredient in Mounjaro is the GLP-1 Tirzepatide. Tirzepatide is unique when it comes to GLP-1 medications because it’s what’s known as a “dual-acting” GLP-1 because it is technically both a GLP-1 and GIP combination medication.
GIP stands for Glucose-Dependent Insulinotropic Polypeptide (say that three times fast!) and it’s produced in the small intestine. Much like GLP-1, this incretin hormone enhances insulin secretion and can help decrease hunger and increase satisfaction. In addition, it also plays a role in fat metabolism and can help with weight management.
Mounjaro is the Tirzepatide medication that is officially FDA-approved for Type 2 Diabetes, while Zepbound, is the Tirzepatide medication that is officially FDA approved for obesity. Those on Tirzepatide can lose up to 21.1% of weight loss, which is incredible!
Not only is Tirzepatide superior in terms of weight loss results for a GLP-1, but it is also known to have antiemetic properties, meaning, you’re much less likely to have significant GI-related side effects such as constipation and nausea, which are often symptoms on semaglutide based GLP-1 medications.
Why you should consider planning your meals ahead of time on Mounjaro
There are a few reasons why you should consider planning your meals ahead of time and following a diet plan while taking Mounjaro.
- Mounjaro is just a tool, not the whole solution. A common misconception while on Mounjaro is that it does all the work for you. But alas, even with these incredible medications, there still is no “magic pill.” In order to hit your weight loss goals you still need to eat right and put in the work.
- Undereating is common. I know it might sound counterintuitive because you do need to reduce your intake to lose weight, but undereating can backfire. It’s important that you’re eating enough to hit your goals on this journey.
- You want to avoid muscle loss. Muscle loss is common while on GLP-1 medications. Muscle mass is so important for the overall functioning of our bodies. Average muscle mass for men is approximately 18-24% while the average muscle mass for women is approximately 14-20%. Dropping lower than that can have negative consequences including muscle wasting which can lead to protein malnutrition
- Managing blood sugars via diet is still important. Since Mounjaro is the Tirzepatide medication that is approved for Type 2 Diabetes, it’s likely that if you are on it you may be pre diabetic, have diabetes or a history of it. Eating properly still is important to manage blood sugar.
Sample Mounjaro Diet Plan (PDF Download)
Strict diet plans often don’t work. If they did, we wouldn’t need help to lose weight to begin with! Part of why they don’t work long-term is because we need to have the flexibility to be consistent with our habits, and unfortunately, meal plans are pretty redundant.
It’s also important to note that everyone’s needs are different and your individual needs will depend on your weight, height, age, gender, activity level, and weight loss/maintenance goals.
All that to say, having a Mounjaro diet plan can be helpful for you to get started with ideas and inspiration! A diet plan can also help you understand what your meals should look like while on Mounjaro.
Below is a sample 3-day Mounjaro diet plan. To download your full 10-day semaglutide diet plan PDF CLICK HERE.
This sample meal plan ranges from 1400-1600 calories per day and is high protein, high fiber, and low sugar and low fat. Please be sure to adjust based on your personal needs, preferences, allergies, etc.
*Please keep in mind this is a sample diet plan to help you generate ideas and is not an individualized plan. Keep in mind your individual needs may be lower or higher to hit your goals and to be appropriate for you. Always consult with your doctor or personal dietitian before making changes to your diet. This is not medical advice.
Sample Mounjaro Diet Plan
Day 1
- Breakfast:
2 scrambled eggs, 1/2 cup sautéed spinach (90g), 1 slice whole grain toast (28g) - Morning Snack:
1 cup Greek yogurt (245g, unsweetened), 1 tbsp chia seeds (12g) - Lunch:
Grilled chicken breast (4 oz, 112g), 1/2 cup cooked quinoa (93g), 1 cup roasted vegetables (150g) - Afternoon Snack:
1/2 cup baby carrots (50g), 2 tbsp hummus (30g) - Dinner:
4 oz turkey burger (no bun, 112g), 1/2 medium sweet potato (100g), 1 cup mixed greens (85g) - Evening Snack:
Protein shake made with 1 scoop protein powder (30g), 1 cup almond milk (240ml)
Total: 1385 calories, 50g fat, 175g carbs, 38g fiber, 31g sugar, 105g protein
Day 2
- Breakfast:
Smoothie made with 1 scoop protein powder (30g), 1 cup almond milk (240ml), 1/2 cup strawberries (75g) - Morning Snack:
1 oz cheese (28g), 1/2 cucumber (50g) - Lunch:
Grilled salmon (4 oz, 112g), 2 cups mixed greens (85g), 1 tbsp olive oil (15g), 1/2 cup cooked quinoa (93g) - Afternoon Snack:
1 small apple (150g), 14 almonds (14g) - Dinner:
4 oz grilled chicken stir-fry (112g) with 1/2 cup brown rice (93g), 1 cup broccoli (150g) - Evening Snack:
Protein bar (low sugar, high fiber, 40g)
Total: 1500 calories, 55g fat, 190g carbs, 39g fiber, 33g sugar, 110g protein
Day 3
- Breakfast:
Smoothie made with 1 scoop protein powder (30g), 1 cup almond milk (240ml), 1/2 cup mixed berries (75g) - Morning Snack:
1 cup Greek yogurt (245g, unsweetened), 1/4 cup granola (24g), 1 tbsp chia seeds (12g) - Lunch:
Grilled chicken Caesar salad with 4 oz chicken (112g), 2 cups romaine lettuce (60g), 1 tbsp Caesar dressing (15g) - Afternoon Snack:
1 orange (130g), 14 almonds (14g) - Dinner:
4 oz baked salmon (112g), 1 cup roasted vegetables (150g), 1/2 cup brown rice (93g) - Evening Snack:
1/2 cup low-fat cottage cheese (113g) with 1/2 cup pineapple slices (125g)
Total: 1350 calories, 48g fat, 160g carbs, 38g fiber, 32g sugar, 104g protein
The goal with your meals while on Mounjaro
While I hope this diet plan helps you get started with your nutrition goals while you’re on Mounjaro, I want to make sure you understand how to continue to make healthy balanced meals to support your weight loss and blood sugar management goals long term.
As you’ll see in the sample diet plan, the goal is to have at least 3 meals per day with 2 snacks. These meals are also high protein, high fiber, low carb/sugar, and low fat.
Having high-protein meals with adequate fiber is important for keeping you fuller longer. While the medication helps manage appetite, it’s important we are also supporting the work the medication is doing by eating in a way that aligns with your goals.
Protein helps manage cravings and hunger while fiber helps bulk up your meals. You can add a lot of volume of both these foods to your plate without greatly increasing your calories, which is ideal if your goal is weight loss.
You’ll notice that these meals and snacks also include high-fiber carb sources. Even if you have diabetes, the goal isn’t to eat no carbs at all. The goal is to eat high-fiber carbs in mindful portion sizes spaced out consistently throughout the day. Doing this, while also paring your carbs with a protein, will continue to help you manage your blood sugar levels.
And lastly, high protein is essential for maintaining muscle mass. Having complete sources of protein with all your meals and snacks will help you meet these requirements. Complete protein sources have all the essential amino acids needed for muscle growth. Complete protein sources include eggs, dairy, chicken, beef, pork, fish, shellfish, and soy and whey-based products.
Download Your Mounjaro Diet Plan PDF Here
Going on a GLP-1 medication can be overwhelming, especially when you don’t know where to start or what to eat to lose weight and manage your blood sugars.
Remember, these medications are wonderful tools to help you hit your health goals, but they aren’t a quick fix, and eating healthfully is a huge part of the puzzle!
Make sure you download your Mounjaro diet plan pdf HERE. And feel free to comment or ask questions below! I’m always here to help and support you.
Until next time,
P.S.
Bariatrics and weight loss surgery is my ultimate specialty. If you’re a surgical bariatric patient on a GLP-1 medication, there are even more things to consider when it comes to your health and your goals.
To get even more support on your weight loss surgery and GLP-1 journey CLICK HERE to unlock my T.R.I.B.E. Module for $35. In this module I teach you all about what you need to do to be successful on a GLP-1 AND as a surgical bariatric patient.
