Mounjaro Diet Plan PDF, Recipes, and More
Need to Know:
When taking a medication like Mounjaro, a nutritious diet is essential to avoid malnutrition, a common side effect of GLP-1s, including semaglutide and tirzepatide.
A Mounjaro diet should prioritize protein to avoid losing muscle, and should include plenty of whole grains, fruits, and vegetables for the fiber and micronutrients they provide.
Japanese Mounjaro is a drink that may provide similar effects as a GLP-1, but it is not the same as taking tirzepatide or semaglutide.
A healthy Mounjaro diet plan should include key nutrients like protein, fiber, and essential vitamins and minerals. Choosing nutrient-rich foods such as fish, poultry, whole grains, fruits and vegetables can help you to maintain muscle, boost overall wellness, and lose weight without risking malnutrition.
What Is a Mounjaro Diet?
Mounjaro (tirzepatide) is a medication commonly prescribed for the management of diabetes. When it is prescribed for weight loss, it is sold under the brand name Zepbound.(1) Tirzepatide is known as a GLP-1/GIP receptor agonist, meaning that it acts like two different hormones that your body makes naturally to curb hunger and regulate blood sugar.
When taking Mounjaro, Zepbound, 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. Both malnutrition and sarcopenia (muscle loss) are known side effects of these medications.(4)
Foods to Include
Therefore, a Moujnaro diet should include:
Protein-rich foods to curb muscle wasting (sarcopenia)
Fiber-rich foods to help you feel full and maintain good gut health
Fruits and vegetables to provide micronutrients and antioxidants to support healthy cells
Whole grains to help stabilize blood sugar
Healthy fats, such as olive oil, nuts, and seeds to help maintain heart health
Low-fat dairy to support strong bones and curb hunger
The diet should also ensure that you are properly hydrated (optimally with water) and getting enough calories to sustain your energy throughout the day.
Foods to Avoid
While no foods are technically “off limits” on a Mounjaro diet plan, eating “empty calorie” foods will fill you up and leave little room for nutritious foods that provide the nutrition you need. Empty-calorie foods are those foods that provide calories for energy, but little in the way of nutrition. These foods include:
Sugary drinks, like soda, juice beverages, or sugary coffee drinks
Sweetened cereals and other heavily processed carbs, like candy and baked goods
Refined carbohydrates like white rice, white bread, and white pasta
Greasy and fried foods can make you feel nauseous and are high in calories while low in nutrition
Alcohol, when consumed in excess, can contribute calories without any other nutrients. Alcohol may also hit you harder as you are losing weight on a GLP-1
So how do you put together a healthy, sustainable Mounjaro diet? 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. (2)
If you have been prescribed a GLP-1 through a medspa, online pharmacy, or other venue where no nutritional support is provided, this Mounjaro diet plan PDF is for you.
5-Day Mounjaro Diet Plan With Downloadable PDF
The best diet plan for you provides you with essential nutrients and should also be easy for you to follow. This sample Mounjaro diet plan gives you a starting point for building a sustainable meal plan. It provides approximately 1500 calories per day and plenty of foods to support good health.
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.
Mounjaro Diet Macros and Recipes
All macros play an important role in maintaining good health. However, when you are on a medication like Mounjaro or Ozempic, there are some macros that become especially important. There are also foods within each macro category that can be particularly helpful. Key macros for the Mounjaro diet and the Ozempic diet are the same.
Macro Ratios
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 Mounjaro-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.
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 food at home will help you 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.
What About Natural (Japanese) Mounjaro?
With the skyrocketing popularity of Mounjaro, there have been quite a few online sources claiming that you can make your own natural Mounjaro at home. One of the more popular variations is Japanese Mounjaro. You’ll see Japanese Mounjaro recipe PDFs and other natural mounjaro recipes all over the web. So…do they work?
The short answer is no. A beverage that you make at home will not have the same potency as a prescription medication. However, there are some ingredients in natural or Japanese Mounjaro that can help you achieve effects that are similar to tirzepatide. For example, the following Japanese Mounjaro recipe contains ingredients that help boost satiety (the feeling of fullness after eating) to help you eat less throughout the day.
Japanese Mounjaro Recipe
1 teaspoon matcha powder
1 tablespoon umeboshi plum paste
1 teaspoon freshly grated ginger
1 small strip dried kombu (kelp)
1 cup hot water
1 teaspoon raw honey or lemon wedge for flavor
Preparation
Steep the dried kombu in hot water for about 5 minutes, then remove the kelp from the water and set the water aside
Blend the matcha with a small amount of warm water, then combine the matcha solution, plum paste, ginger, and kelp water
Add lemon or honey for flavor
Several studies have demonstrated the weight loss benefits of matcha, particularly for women.(8) And there is some (limited) research that has suggested that kombu, umeboshi paste and ginger may also have weight loss benefits.(9) But while this beverage may help in your weight loss efforts and may be helpful while you are on Mounjaro, it will not provide the same benefits as the prescription medications.
Tips for Success on a Mounjaro Diet
Manage nausea. 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. (6) Ginger has been shown to help reduce nausea and comes with far fewer side effects than nausea medications. (5) Consume ginger as needed, but eliminate the ginger if you don’t prefer the taste.
Consume small, frequent meals. You may not always want to eat, especially if you experience nausea at the beginning of your plan. Try to consume smaller meals frequently rather than skipping meals. You need nutrients to stay healthy as you slim down.
Don’t obsess over calories. 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 optimizing fiber-rich foods to make the most of your meal plan without driving yourself nuts and trying to track every macronutrient.
Prioritize protein. Keep protein snacks on hand to eat when you are on the go. Nuts, beef jerky, or protein bars work well.
Learn meal prep techniques. Prepare meals in advance so that you don’t have to make food choices in the heat of the “hunger moment.” Take one day per week to assemble healthy meals for the week.
Practice mindful eating. Use all of your senses to take in the taste, smell and appearance of your meal and enjoy it fully.
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.
Lift weights. 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.
Make a plan for dining in restaurants. When dining out, try to focus on finding a grilled or baked protein (such as fish or chicken) and add a healthy side dish such as brown rice or veggies.
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 and can even have a negative impact on heart health.(7) Stick with healthy food choices on your Mounjaro diet plan to keep your nutritional and wellness plan on track. And don’t forget to pick up a copy of Macro Diet for Dummies. It’s the perfect resource to have on hand to support your long-term weight loss and weight maintenance plan.
Sources:
USDA. FDA Approves New Medication for Chronic Weight Management. November 08, 2023
Despain D, Hoffman BL. Optimizing nutrition, diet, and lifestyle communication in GLP-1 medication therapy for weight management: A qualitative research study with registered dietitians. Obesity Pillars. 2024;12:100143. doi:10.1016/j.obpill.2024.100143
Driggin E, Goyal P. Malnutrition and Sarcopenia as Reasons for Caution with GLP-1 Receptor Agonist Use in HFpEF. J Card Fail. 2024 Apr;30(4):610-612. doi: 10.1016/j.cardfail.2024.01.005
Lete I, Allué J. The Effectiveness of Ginger in the Prevention of Nausea and Vomiting during Pregnancy and Chemotherapy. Integr Med Insights. 2016 Mar 31;11:11-7. doi:10.4137/IMI.S36273
Filippatos TD, Panagiotopoulou TV, Elisaf MS. Adverse Effects of GLP-1 Receptor Agonists. Rev Diabet Stud. 2014 Fall-Winter;11(3-4):202-30. doi:10.1900/RDS.2014.11.202
Rhee EJ. Weight Cycling and Its Cardiometabolic Impact. J Obes Metab Syndr. 2017 Dec 30;26(4):237-242. doi: 10.7570/jomes.2017.26.4.237
El-Elimat T, Qasem WM, Al-Sawalha NA, et al. A prospective non-randomized open-label comparative study of the effects of matcha tea on overweight and obese individuals: a pilot observational study. Plant Foods Hum Nutr. 2022;77(3):447-454. doi:10.1007/s11130-022-00998-9
Maharlouei N, Tabrizi R, Lankarani KB, et al. The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials. Critical Reviews in Food Science and Nutrition. 2019;59(11):1753-1766. doi:10.1080/10408398.2018.1427044