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The Best Foods to Eat on Mounjaro

The best Mounjaro foods share three traits: they deliver protein and fibre efficiently, they don't sit heavy on delayed digestion, and they leave you satisfied on smaller portions. Here's exactly what to fill your fridge with.

Best proteins on Mounjaro

  • Chicken breast and thigh
  • White fish (cod, haddock, tilapia)
  • Salmon and other oily fish
  • Prawns and other shellfish
  • Eggs
  • Greek yogurt (0% or 2%)
  • Cottage cheese
  • Turkey mince and turkey breast
  • Lentils, chickpeas, black beans
  • Tofu and tempeh
  • Whey or plant protein powder for smoothies

Best vegetables

  • Leafy greens (spinach, rocket, kale, romaine)
  • Cruciferous (broccoli, cauliflower, Brussels sprouts)
  • Peppers, courgette, aubergine
  • Tomatoes, cucumber, celery
  • Green beans, asparagus, mangetout
  • Mushrooms

Best slow carbs

  • Oats (rolled or steel-cut)
  • Quinoa
  • Sweet potato
  • Brown rice
  • Wholegrain bread and wraps
  • Lentils and chickpeas (double as protein)

Best fats and fruit

Fats: olive oil (cooking and dressing), avocado, almonds, walnuts, cashews (small handfuls), chia and flax seeds, nut butters (unsweetened).

Fruit: berries (highest fibre, lowest sugar impact), apples and pears (with skin), citrus (oranges, grapefruit), kiwi.

How to build a Mounjaro plate

Half the plate: non-starchy vegetables. A quarter: lean protein (aim for a palm-sized portion). A quarter: slow carbs. Add a thumb of healthy fat. That single template covers 80% of a good Mounjaro diet.

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Frequently asked questions

What is the best food to eat on Mounjaro?

Lean protein at every meal is the single most important thing. Chicken, fish, eggs, Greek yogurt, and legumes protect muscle mass while you're eating less overall.

How much protein do I need on Mounjaro?

Aim for 1.2–1.6 g of protein per kilogram of goal body weight per day, split across meals. Most adults land somewhere between 90 and 140 g total.

Are eggs good on Mounjaro?

Yes — eggs are one of the most efficient Mounjaro-friendly foods. High protein, easy to digest, versatile, and satisfying on a small portion.

Is fruit okay on Mounjaro?

Yes, especially berries, apples, pears, and citrus. Pair fruit with protein or fat (yogurt, nuts) to slow the sugar release and stay fuller longer.