Foods To Eat On Mounjaro: A Comprehensive Guide

Mounjaro is a GLP-1 receptor agonist that helps regulate blood sugar levels and aids in managing body weight, making it effective for treating weight loss and type 2 diabetes. Dietary choices play a crucial role in stabilizing blood sugar levels and supporting weight management, complementing the medication’s effects. While there aren’t specific dietary guidelines with Mounjaro, a healthy eating plan can enhance its effects. In this blog post, we outline what foods to eat on Mounjaro to maximize its effectiveness while limiting its unwanted side effects.

What to Eat on Mounjaro

Enhancing Mounjaro’s effects requires a balanced diet. Including brown rice and non-starchy vegetables in your diet can help stabilize blood sugar levels and support weight management. This means prioritizing the following food groups:

1. Fruit

Fruit is high-fiber, low-calorie food that can help you satisfy hunger with fewer calories. Dietary guidelines recommend eating two cups of fruit per day.

Additionally, it is important to avoid sugary foods to maintain stable blood sugar levels.

2. Vegetables

Vegetables offer high-fiber content with few calories, which can help you feel full quickly while providing essential nutrients. Dietary guidelines recommend eating two and a half cups daily, which is roughly nine servings.

Incorporating non-starchy vegetables into your diet can help stabilize blood sugar levels and aid in weight loss.

3. Lean Protein

Protein takes longer to digest than other foods, which prolongs feelings of fullness and reduces snacking. It also supports healthy muscle mass. For a balanced diet, aim to make 10% to 35% of your calories protein. Incorporating lean protein into your meals is crucial for managing appetite and preserving muscle mass.

4. Grains

Whole grains are high-fiber foods that can support healthy digestion and weight maintenance. Dietary guidelines recommend eating six to 11 servings of whole grains per day. Brown rice, as a whole grain, provides a slow release of energy and helps maintain stable blood sugar levels.

5. Dairy

Dairy gets a bad rep for its fat content, but it is a rich source of calcium and protein that promotes fullness, regulates appetite, and preserves muscle mass. Aim to eat three servings of dairy each day, preferably fat-free or low-fat options.

Meal Ideas for Mounjaro Users

Finding satisfying meals while taking Mounjaro requires thoughtful planning. Many users experience appetite changes and early satiety, making small, nutrient-dense meals essential. Protein-forward options help maintain muscle mass during weight loss, while fiber-rich foods promote fullness and digestive health.

Breakfast Meal Options

Breakfast possibilities include Greek yogurt topped with berries and a sprinkle of nuts, providing protein and healthy fats in a modest portion. Veggie egg muffins made with beaten eggs, spinach, bell peppers, and a small amount of cheese offer a grab-and-go option rich in protein and vegetables. Steel-cut oatmeal with cinnamon and a tablespoon of nut butter delivers slow-digesting carbohydrates and protein that won’t spike blood sugar.

Lunch Meal Options

Lunch options well-suited for Mounjaro users feature balanced portions and nutrient density. Try tuna salad lettuce wraps with diced celery and a light mayo or Greek yogurt dressing. Colorful Buddha bowls with quinoa, roasted vegetables, and grilled chicken provide complete nutrition in a customizable format. Homemade soup with lean protein, vegetables, and beans offers warming comfort with controlled ingredients.

Dinner Meal Options

Dinner meals could emphasize lean proteins paired with non-starchy vegetables. Baked salmon with roasted Brussels sprouts provides omega-3 fatty acids and fiber. Turkey meatballs with zucchini noodles offer a lighter take on pasta night. Sheet pan meals combining chicken thighs with seasonal vegetables simplify cooking while controlling portions.

Snack Options

Smart snacks between meals include hard-boiled eggs, cucumber slices with hummus, or apple slices with a thin spread of almond butter. These provide nutrition without overwhelming the reduced appetite many experience on Mounjaro.

Meal prep becomes especially valuable while taking GLP-1 medications. Preparing protein sources and vegetable sides in advance ensures nutritious options remain available when hunger strikes but energy for cooking is low. Remember that taste preferences may change during treatment, so remain flexible and experiment with herbs and spices to enhance palatability without adding calories.

Common Side Effects of Mounjaro

Mounjaro causes a range of GI-related side effects that can affect eating. The most common side effects of Mounjaro include:

• Nausea: Nausea is the most frequent side effect of Mounjaro, reported to affect up to 18% of individuals in clinical trials. Also, consistent with other GLP-1s side effects, a majority of reports of nausea were observed at high doses. Eating smaller meals frequently, sticking to bland foods and clear liquids, and using OTC treatments can help relieve nausea.
• Constipation: Diarrhea is another common Mounjaro side effect, affecting one in six people taking the medication. It occurs most often when starting Mounjaro and clears up as your body adjusts to the drug. Continue drinking fluids if experiencing diarrhea to avoid dehydration.
• Decreased Appetite: Mounjaro reduces appetite in roughly 10% of users. While this seems helpful for weight loss, it may mean missing out on some essential nutrients. Consider talking to a dietitian to create an eating plan that prevents nutritional deficiencies.

Mounjaro symptoms can last up to a few weeks. It’s believed that side effects subside as your body adjusts to the medication. It’s also possible that a higher dosage can lead to more severe side effects. Losing weight can help manage these side effects and improve overall health outcomes.

What to Avoid Eating on Mounjaro

For Mounjaro to work well, you want to cut back on foods that can contribute to weight gain and other health issues. Consider limiting the following foods:

• Foods high in saturated and trans fat: Eating a diet high in saturated and trans fat increases your risk of obesity. This includes fatty cuts of red meat, processed or cured meat, butter, fried foods, and full-fat dairy products. Processed foods often contain unhealthy fats, which can undermine your weight management and overall health.
• Foods with refined carbohydrates: Research.) shows a link between refined carbohydrates and an increased risk of type 2 diabetes and obesity. Refined carbs are in white bread, white pasta, most cereals, sugary drinks, and many baked goods. Avoiding sugary foods is crucial to maintain stable blood sugar levels and support weight loss.
• Alcohol: Drinking alcohol can hinder Mounjaro’s effects in two ways. First, it can worsen Mounjaro side effects like nausea, making it more difficult to eat a balanced diet. Alcohol can also lead to weight gain, counteracting the effects of Mounjaro.

If experiencing GI-related side effects, avoid foods that are greasy, spicy, and high in sugar. Caffeine products like coffee and chocolate can also worsen nausea.

How to Minimize Mounjaro Side Effects

Side effects of Mounjaro, like nausea, vomiting, or diarrhea, can make eating normally difficult. We’re here to help! Below are ways you can manage these symptoms and continue eating a healthy diet.

Additionally, it is important to avoid trans fats, which are found in margarine, fried foods, and certain baked goods made with hydrogenated oils, as they can worsen side effects and negatively impact heart health.

1. Eat Smaller Meals Often

GLP-1s like Mounjaro slow digestion. This means food sits in your stomach for longer periods of time, leading to feelings of discomfort. Eating smaller meals often can reduce feelings of fullness and prevent nausea.

2. Avoid Trigger Foods

Foods that are greasy, spicy, and high in sugar can make nausea worse. It’s best to stick to bland foods like toast, rice, bananas, applesauce, potatoes, and baked chicken. Clear liquids like water, broth, and ginger ale are also good options.  

3. Try OTC and Natural Remedies

For quick relief from nausea, consider over-the-counter medications like Dramamine and natural remedies like ginger, apples, or mint. Research shows that these foods can relieve nausea quickly. You can find ginger in supplements, powder, tea, and other drinks. Try incorporating mint leaves into dishes, drink mint tea, or use peppermint essential oil topically or on a cotton ball for inhalation.

4. Consult Your Doctor

Consult your doctor if nausea is persistent or impacting daily life. They may suggest dosage adjustments, anti-nausea medications (Zofran), and other prevention strategies.  

Eat a Balanced Diet on Mounjaro with Help from a Licensed Dietitian

Mounjaro works best when paired with a balanced diet (fruits, veggies, protein, whole grains, and dairy) and regular exercise. To manage side effects, focus on bland foods, clear liquids, and smaller meals. Consult your doctor for anti-nausea medication if needed. Incorporating healthy fats like olive oil can also promote heart health and satiety.

Struggling with what to eat on Mounjaro? Our expert dietitians at Dietitian Live can create an eating plan to optimize your medication and reach your health goals. Book an appointment today to eat and feel your best!