Mounjaro 5-day diet plan

Crafting a successful weight loss journey is about finding the right balance in your diet, especially when you're on medications like Mounjaro. Tom Holloway, a nutritionist at Numan, shares insights into the best diet to support weight loss  when taking Mounjaro. 

The importance of nutrition while taking Mounjaro

Sustainable weight loss requires more than just medication. Mounjaro works by curbing appetite, but it needs to be paired with a balanced diet and exercise to see its benefits.¹

Together, they help you: 

• Lose weight

• Reduce health risks

• Prevent nutrient deficiencies

• Feel more energised

Mounjaro 5-day diet plan

To help you eat well while taking Mounjaro, Tom’s put together a 5-day Mounjaro meal plan.

You don’t need to stick to it exactly, but it gives you a good idea of the kinds of meals that can support your treatment and help you feel your best.

Monday: 

Breakfast: Vegetable and chickpea omelette

• Mix eggs, cooked chickpeas, chopped spinach, and red peppers. Pour into a heated nonstick skillet and cook until set. Serve with whole grain toast or sliced avocado.

Lunch: Lentil and roasted vegetable salad

• Toss cooked lentils with roasted carrots, courgette, aubergine, and beetroot. Combine with rocket or spinach, then top with tahini-lemon dressing and seeds.

Dinner: Grilled salmon

• Season salmon with salt and pepper, then grill until cooked through. Serve with steamed greens and roasted chickpeas. Drizzle with lemon-tahini dressing before serving.

Tuesday:

Breakfast: Overnight oats

• In a jar, mix oats, milk (or plant milk), yoghurt, chia seeds, and protein powder. Stir in berries and banana. Cover and refrigerate overnight. In the morning, stir and add more milk if needed. Top with extra fruit, nuts, or seeds as desired.

Lunch: Chicken/tofu wrap

• Grill chicken or tofu until cooked. Layer with red cabbage, carrots, and hummus on a wholemeal tortilla. Roll up and slice in half to serve.

Dinner: Stuffed bell peppers

• Fill bell peppers with a mixture of cooked lentils, rice, onions, and chopped spinach. Simmer in a lightly spiced tomato sauce until the peppers are tender.

Wednesday:

Breakfast: Smoked salmon and avocado toast

• Toast whole grain bread and top with sliced avocado, smoked salmon, and halved cherry tomatoes. Drizzle with lemon juice and sprinkle with black pepper.

Lunch: Quinoa and black bean bowl

• Cook quinoa and let cool. Mix with black beans, sliced avocado, sweetcorn, cherry tomatoes, and lettuce. Dress with lime juice, olive oil, cumin, and garlic.

Dinner: Chicken thighs with roasted vegetables

• Season chicken thighs with salt and pepper. Roast with carrots and parsnips. Serve alongside steamed green beans and a dollop of hummus.

Thursday:

Breakfast: Protein-boosted berry porridge

• Cook oats with water or milk, stirring in a scoop of protein powder of choice. Mix in fresh berries, nuts, and seeds before serving.

Lunch: Stir-fry

• Sauté chicken or tofu with kale, broccoli, and mushrooms in a pan with garlic and soy sauce. Serve over cooked quinoa or with roasted sweet potatoes.

Dinner: Sweet potato and black bean tacos

• Roast sweet potato chunks until tender. Assemble tacos with sweet potato, black beans, corn, and cabbage inside whole wheat or corn tortillas. Top with fresh salsa and coriander.

Friday:

Breakfast: Greek yoghurt parfait bowl

• Spoon Greek yoghurt into a bowl and layer with fresh berries, banana slices, oats, chia, and flax seeds. Top with nuts for extra crunch.

Lunch: Lentil and chicken soup

• In a pan, heat olive oil, add chopped onion, garlic, diced carrots, and celery until softened. Stir in cumin, then add lentils and stock. Simmer, then add shredded chicken and spinach.

Dinner: Grilled chicken, quinoa, and chickpea salad

• Season chicken breasts and grill until cooked. Slice and mix with cooked quinoa, tinned chickpeas, and chopped vegetables. Dress with olive oil and lemon juice; top with feta or Greek yoghurt if desired.

Essentials to include in your diet

• Fruits: Berries, bananas, and apples are fibre and antioxidant-rich.²

• Protein: Think lean meats, beans, tofu, and oily fish to support tissue repair and muscle retention. These help keep you fuller longer and aid in muscle preservation during weight loss.³

• Fibre: Boost fibre intake with whole grains, pulses, fruits, and vegetables to support digestion and keep you feeling full. Alongside your treatment, this helps balance appetite and prevent constipation.⁴

What to limit in your diet

• Ultra-processed foods (UPFs): Highly processed foods such as crisps, cakes, and breakfast cereals can disrupt your progress and lead to unwanted health issues. Keep these to a bare minimum.⁵

• Added sugars: Reducing refined sugar intake helps manage calorie loads and prevent blood sugar fluctuations.⁶

Staying hydrated while on Mounjaro

Hydration is key - aim for 2 - 2.7 litres a day. Include fluids like water, herbal teas, and flavoured water to stay refreshed. Maintaining optimal hydration supports overall health.⁷

• Drinks to avoid: Sugary drinks can derail your health efforts. Instead, choose healthier alternatives to satisfy your cravings. Limit fruit juices to 150ml a day.

• Snacks to choose: Opt for nutritious snacks like nuts, seeds, or yoghurt. They're high in protein and fibre, helping you stay full and stay energetic between meals.

The numan take

Successfully navigating a weight loss journey with Mounjaro involves a sustainable and balanced diet. At Numan, we emphasise the importance of understanding and meeting your body's needs while supporting your health goals.