Mounjaro Diet Plan PDF, Recipes, and More
Your Mounjaro diet plan should include key nutrients like protein, fiber, and essential vitamins and minerals. When taking Mounjaro, Zepbound (tirzepitide), Ozempic, Wegovy (semaglutide), or any GLP-1 medication for weight loss, your appetite is likely to plummet, especially in the early weeks of the diet. Therefore, it is essential to make the most of the food you consume and ensure you are getting the nutrients you need to maintain energy and stay healthy.
If you are taking a GLP-1 for managing diabetes, if you have obesity, or if you are managing another medical condition, you should work with your healthcare provider and a registered dietitian to get a personalized diet plan. Studies have indicated that a personalized plan is essential for long-term success on these medications. However, many people take compounded versions of these medications for weight loss. If you have been prescribed a GLP-1 through a medspa, online pharmacy, or other venue where no nutritional support is provided, this article is for you.
This article will help you to understand the best macros for a Mounjaro diet, provide you with a Mounjaro diet plan PDF (or an Ozempic diet plan PDF, if that is what you are using), and give you tips for making the most of your medication.
Macros On a Mounjaro Diet
All macros play an important role in maintaining good health. However, when you are on a GLP-1 medication, like Mounjaro or Ozempic, there are some macros that become especially important. There are also foods within each macro category that can be particulary helpful. Key macros for Mounjaro and Ozempic are the same.
Protein
It is well established that muscle loss is a primary side effect of GLP-1 medications. In fact, one 2024 study suggests that 40%-60% of total weight loss on GLP-1s comes from muscle loss. But muscle is key to long-term health and weight maintenance! So, to keep as much muscle as possible while on an Ozempic or Mounjaro diet plan, it is essential to prioritize protein.
Nutritional guidelines, like the Dietary Guidelines for Americans, suggest that you get 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound) per day. So, if you weigh 175 pounds, you would aim to consume at least 63 grams of protein per day. But that number is the minimum you should consume. Guidelines also suggest that you should consume 10% to 35% of your daily calories from protein. If you use those macro ratios, your protein intake requirements are generally higher.
At 1200 calories per day, your protein intake range would be 30 - 105 grams per day.
At 1500 calories per day, your protein intake range would be 38 - 132 grams per day.
At 1800 calories per day, your protein intake range would be 45 - 158 grams per day.
At 2000 calories per day, your protein intake range would be 50 - 175 grams per day.
Examples of quality protein foods include chicken or turkey breast, salmon, tuna, eggs, tofu, legumes, lean cuts of beef, lean pork, milk, nuts, and seeds. Protein powder supplements may also be helpful.
You’ll also find many products with protein, like protein waffles, pancakes, and protein-rich desserts. While these foods provide protein, they may also include ingredients you don’t want, like added sugars or sodium. Consider making protein-rich foods at home. Use recipes like this one for protein pancakes or use one of my protein soup recipes, or high-protein breakfast ideas to get protein and other nutrients without the extra sugar and salt.
Easy-Peasy Protein Packed Pancakes (makes 2 pancakes)
1/4 cup oat flour or ground oats
1/4 cup unsweetened almond milk
1 large egg white
1/2 scoop vanilla protein powder
1/4 tsp baking powder
Dash of cinnamon or vanilla extract
Directions:
In a small bowl, mix oat flour, protein powder, and baking powder.
Add almond milk, egg white, and vanilla extract. Whisk until smooth
Heat a non-stick skillet or griddle over medium heat. Lightly grease with cooking spray.
Pour batter into two small pancakes. Cook for 2–3 minutes on each side, until golden.
Carbs
Another known side effect that you may experience while on a Mounjaro diet plan is constipation. A 2024 report published in the journal Pharmaceuticals found that about 30% of people on GLP-1s report constipation, especially in the early weeks of using the drugs.
To combat constipation and to ensure a high intake of micronutrients, you should make smart carbohydrate choices when on Mounjaro, Ozempic, Wegovy, or Zepbound. Quality carbohydrates are those that provide fiber, vitamins, and minerals. Clinical evidence has shown that fiber can help relieve constipation. Also, it helps you to feel full longer after eating.
Quality, high-fiber carbs include whole grains (like oats, brown rice, and barley), beans, legumes, peas, apples, pears, prunes, broccoli, asparagus, spinach, and kale.
Again, making foods at home will help you to optimize the ingredients for your health goals. Try this fiber-rich recipe for a healthy breakfast or lunch. You’ll get about 12 grams of fiber per serving!
Apple & Prune Overnight Oats
½ cup rolled oats
½ cup milk
¼ cup Greek yogurt
½ apple, grated or finely chopped
2-3 prunes, chopped
½ tsp cinnamon
1 tbsp chia seeds
1 tsp honey or maple syrup (optional)
Instructions:
In a jar or bowl, mix the oats, milk, and yogurt.
Stir in the grated/chopped apple, prunes, cinnamon, and sweetener (if using).
Add chia seeds.
Mix everything well, cover, and refrigerate overnight (or at least 4 hours).
In the morning, give it a stir and enjoy cold, or warm it up if preferred.
Fat
Most people don’t need to make any special effort to get enough fat in their diet. Many foods naturally contain some fat, and we usually add fat to foods when cooking or preparing food. But the kind of fat you consume matters, especially when you are on a Mounjaro diet plan. Try to choose mono- or polyunsaturated (plant-based) fats rather than saturated fats whenever possible. Unsaturated fats help to lower your risk for heart disease and stroke, while saturated fats can increase your risk.
Healthy fats are found in foods like, olives, olive oil, avocados, avocado oil, nuts, tuna, chia seeds, flaxseed, tofu, dark chocolate, and sesame seeds.
The Best Macro Ratio for a Mounjaro Diet
So now that you know which foods to choose and which macros to prioritize, you may want to know the best macro ratio while on a Mounjaro or Ozempic diet plan. While no clinical evidence supports one ratio over another, you’ll want your macros to fall within a certain range to prioritize protein and allow enough of a carbohydrate “budget” to choose nutrient- and fiber-rich foods.
These macros fall within the guidelines suggested by the DGA but allow you to optimize GLP-1-friendly foods:
Protein: 25% to 35% of total calories
Carbs: 45% to 55% of total calories
Fat: 10% to 30% of total calories
Remember, no diet is perfect for everyone. Make adjustments if you find this (or any) macro ratio too hard to obtain.
Mounjaro Diet Plan PDF and Tips
The best diet plan for you provides you with essential nutrients and should also be easy for you to follow. This sample GLP-1 diet plan gives you a starting point for building a sustainable plan. Print the Mounjaro Diet Plan PDF if it is helpful, and post it in a place where you see it regularly. You can also use the Mounjaro Diet Plan PDF to make a grocery list. Or check out my Printable Grocery List to get ideas for healthy items to add to your cart.
👉 Download the Mounjaro Sample Diet Plan PDF (click here)
Day 1
Breakfast (400 kcal)
2 Scrambled eggs with sautéed spinach & diced tomatoes
1 slice whole-grain toast
1 tsp olive oil for cooking
1 cup green tea with grated ginger
Lunch (450 kcal)
Grilled chicken breast (4 oz) with quinoa and steamed broccoli
1 tsp olive oil for drizzling
Lemon-ginger dressing (grated ginger, lemon juice, and olive oil)
Snack (150 kcal)
Greek yogurt (¾ cup) with chia seeds
Dinner (500 kcal)
Baked salmon (4 oz) with roasted Brussels sprouts
½ cup mashed sweet potato
1 tsp olive oil for roasting
Day 2
Breakfast (400 kcal)
Oatmeal(½ cup oats) with almond milk, cinnamon, and chopped walnuts
½ banana
1 tsp honey
Ginger-turmeric tea
Lunch (450 kcal)
Lentil soup with whole-wheat pita
Mixed greens with cucumbers, tomatoes, and lemon-ginger dressing
1 boiled egg
Snack (150 kcal)
Hummus with carrot & celery sticks
Dinner (500 kcal)
Stir-fried tofu (4 oz) with brown rice
Sautéed bok choy and bell peppers in sesame oil
½ tsp grated ginger in stir-fry
Day 3
Breakfast (400 kcal)
Smoothie: Spinach, banana, Greek yogurt, almond milk, chia seeds, and grated ginger (optional)
Lunch (450 kcal)
Grilled turkey and avocado wrap in a whole-wheat tortilla
Side salad with balsamic dressing
Snack (150 kcal)
Cottage cheese with flaxseeds
Dinner (500 kcal)
Baked cod (4 oz) with roasted asparagus
½ cup quinoa
Lemon-ginger sauce
Day 4
Breakfast (400 kcal)
Scrambled eggs with feta cheese, sautéed kale, and mushrooms
1 slice whole-wheat toast
Green tea with ginger
Lunch (450 kcal)
Chickpea salad with cucumbers, tomatoes, and olive oil
1 small whole-wheat pita
Snack (150 kcal)
Apple with peanut butter
Dinner (500 kcal)
Shrimp stir-fry with brown rice, bell peppers, snow peas, and ginger
Day 5
Breakfast (400 kcal)
Greek yogurt with blueberries, almonds, and a drizzle of honey
Green tea with ginger
Lunch (450 kcal)
Quinoa bowl with grilled chicken, roasted sweet potatoes, and sautéed kale
Lemon-ginger dressing
Snack (150 kcal)
Almonds and walnuts
Dinner (500 kcal)
Grilled salmon with sautéed Brussels sprouts
½ cup brown rice
Side of steamed broccoli
*This is a sample meal plan, not a specific prescription for what to eat. Make modifications to build a food plan that works for you. But keep the general principles in mind: build each meal around protein, add nutrient-rich fruits and vegetables, and add limited sources of fat, like seeds or oils. Always seek the guidance of a healthcare professional or registered dietitian when using any diet to manage a medical condition.
Tips
You’ll notice that I have featured ginger in this meal plan. Another common side effect of GLP-1 medications is nausea, especially in the early weeks. Ginger has been shown to help reduce nausea and comes with far fewer side effects than nausea medications. Consume ginger as needed, but eliminate the ginger if you don’t prefer the taste.
You may not always want to eat, especially if you experience nausea at the beginning of your plan. Try to consume smaller meals rather than skipping meals. You need nutrients to stay healthy as you slim down.
Calories on this meal plan are estimates. Don’t worry about reaching exact calorie or macro targets each day. Shoot for getting protein at every meal and optimize fiber-rich foods to make the most of your meal plan without driving yourself nuts and trying to track every macronutrient.
Keep protein snacks on hand to eat when you are on the go. Nuts, beef jerky, or protein bars work well.
Prepare meals in advance so that you don’t have to make food choices in the heat of the “hunger moment.”
Be careful if you choose to consume alcohol. Alcohol provides calories but no helpful nutrients. Also, medications like Mounjaro and Ozempic make your body more sensitive to alcoholic beverages. It’s not helpful to waste your calories on beverages that provide no nutrients.
Stay hydrated. Fatigue is another common side effect. Drinking plenty of water not only helps you to maintain energy, but it also helps ward off constipation.
Protein helps you build and maintain muscle, but it is effective when paired with a strength-training program. Try to lift weights or do bodyweight exercises (like squats, lunges, or pushups) at least 2-3 days per week to get and stay strong.
Always communicate with your healthcare provider if you experience side effects when taking Mounjaro, Ozempic, or any medication.
Lastly, remember that whether you use a GLP-1 medication or another method of weight loss, your ultimate goal should be achieving and maintaining a healthy weight. Losing and gaining weight repeatedly is a recipe for disaster and usually ends in rebound weight gain. Stick with healthy food choices on your Mounjaro diet plan to keep your nutritional and wellness plan on track.