Starting Your Weight Loss Journey with Mounjaro, Zepbound or Wegovy: Mounjaro Meal Plan for your weight loss success! If you’ve decided to take the next step in your Mounjaro weight loss journey with the help of Mounjaro, Wegovy, Ozempic or any other weight loss injectable, congratulations! This can be a highly effective way to jumpstart your weight loss and achieve your goals. These Mounjaro tools have helped me so much!
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Mounjaro Meal Plan
Published April 20, 2023 Updated: April 1, 2024
Everyone’s journey is going to be different. My Mounjaro food is hopefully inspiration, but what fits my body. I want to encourage you to find what fits your best for your body on your weight loss journey.
I’ve lost 25% of my body weight in the last year with -84lbs weight loss. I’m now on 15mg dose of Mounjaro. My goal starting this journey a year ago was to live a healthy lifestyle, have better health with my bloodwork, eat nutrient-dense foods, eat less sugary foods, heal my relationship with food withy healthy eating and have more physical activity through regular exercise.
Finding the best meal plan has been through trial and error as I’ve learned much smaller portions with food intake.
Protein Focus Mounjaro Diet Plan
One of the most important items on my Mounjaro Meal Plan has been protein focus and nutrient focus.
Since I’m eating considerably less on my -76lb Mounjaro weight loss journey (so far!) in a year, keeping nutrients with vegetables and fruits and also protein for muscle loss my focus.
If you need help thinking of proteins or new proteins to incorporate in, here is 125 Protein Ideas I LOVE! (Read here…)
Mounjaro Eating Plan
My goal on my Mounjaro Weight loss is 100-120 grams of protein per day!
The most common side effects of Mounjaro are gastrointestinal issues such as diarrhea, vomiting, nausea and constipation. Eating lean proteins and lean meat has helped lessen my potential side effects with tummy issues.
My stomach cannot really handle greasy foods easily now and actually craves whole foods (who dis?!). From someone who has struggled with their weight since their first diet at 10 years old, this is a miracle.
The MOST important beverage I have with my Mounjaro Meal Plan everyday is my electrolytes to help with those side effects. If you are not taking electrolytes the day before your shot, shot day and day after injection, you may want to consider.
Electrolytes have made a HUGE difference in my Mounjaro eating and also how I feel with Mounjaro common side effects. (READ MORE HERE)
Mounjaro Diet Recipes
Some of my favorite Mounjaro diet recipes focus on nutrient dense foods. I love quick, easy side dishes to accompany my protein Mounjaro meals.
Focusing on high protein for my Mounjaro diet recipes has been key.
Eggs Cocotte: With a whooping 57 grams of protein for a Mounjaro breakfast or Mounjaro meal, this recipe is so easy. Particularly if you are short on time with an enriched schedule like I am! (Get Mounjaro recipe HERE)
Protein Bowl: With over 27 grams of protein for your Mounjaro snack or Mounjaro lunch, I love this quick Zepbound meal! (Get Mounjaro diet recipe HERE)
Mounjaro Veggies: For only 91 calories per cup, I have been LOVING frozen CRISPY broccoli roasted in the oven. (Get Mounjaro recipe HERE)
Easy Mounjaro Diet Recipe: Another house favorite for a quick Mounjaro diet recipe is frozen green beans cooked in the oven that are CRISPY!
Quick Mounjaro Recipe Side Dish: For under 50 calories, you can make this QUICK recipe as a delicious side dish that is nutrient dense! (Get Mounjaro Recipe HERE)
Protein Packed Roasted Chickpeas: An easy 12 grams of protein per 1/2 cup is a simple Roasted Chickpea Protein Recipe. Super easy to make and will stay fresh up to 3 days in airtight container in fridge. (GET RECIPE HERE).
Mounjaro Day 1:
Protein Ice Cream
Protein Ice Cream – Start the day prepping to make protein ice cream. My main focus throughout my Mounjaro weight loss is focusing on protein.
How can I have protein with my snacks and meals? to keep me full on Mounjaro?
Shop Protein Ice Cream maker HERE.
I’ll eat the protein ice cream tomorrow and this is just the prep when I wake up. Took 2 minutes.
Join FREE Mounjaro, Wegovy & Ozempic Encouragement Group [HERE]
Key Protein Ice Cream Ingredients:
Fairlife Protein has a TON of protein and tastes just like a milkshake. I have also used Premier and Atkins.
Best Things To Eat On Mounjaro
What are the best things to eat on Mounjaro? For me…lean protein, lean protein, lean protein!
I found that high fat proteins gave me horrible gastrointestinal issues. One of the most common side effect of Mounjaro is gastrointestinal issues like diarrhea, constipation, nausea and vomiting. For me, high protein made those worse.
Protein focus is so important because when losing weight (not just Mounjaro weight loss or Zepbound weight loss, but *all* weight loss), you can lose muscle mass!
GASP!
Protein helps to combat the muscle mass lost.
Chicken, turkey, fish, shrimp, crab, tuna, etc…I’ve gotten really good at figuring out how to meal prep lean protein easily.
Watch my -73lb Mounjaro What I Eat In A Day.
Best Protein Shake On Mounjaro
I have found Biocare Protein Shakes made specifically for people on Mounjaro, Zepbound, Wegovy, semaglutide and tirzepatide. They are so helpful for daily weight loss lifestyle changes because they focus on gastrointestinal side effects and also muscle mass during weight loss/maintenance.
The best protein shake (in my humble opinion) is Biocare Protein Beverages with a whooping 20 grams of protein.
I usually just chug the 6 ounces (hello JMU days lol!) to ensure I’m getting 20 grams of protein easily and quickly.
How Much Protein Do I Need On Mounjaro?
After losing -84lbs on Mounjaro weight loss (so far!), protein to help with feeling fuller-longer and also to help prevent muscle loss was important to me.
I interviewed a GLP-1 Dietician who has their Masters Degree in nutrition.
How much protein on Mounjaro?
In that interview, we discussed that GLP-1 patients taking Mounjaro, Zepbound, Wegovy, etc should consume 100 grams to 120 grams of protein per day.
To break that down, it’s basically 25-30 grams of protein per meal and/or snack if you are having 3 meals + one snack per day.
Mounjaro Recipes
My Mounjaro recipes are easy, quick and simple!
- Slow Cooker Chicken Tacos: 30+ grams of protein! (READ HERE)
- Crispy Chickpea Snack: 20+ grams of protein for 1/2 cup! (READ HERE)
- Overnight Protein Oats: 47 grams of protein! (READ HERE)
- Cooking Frozen Green Beans in the Oven (READ HERE)
- How To Make Crispy Broccoli, Easily! (READ HERE)
Mounjaro Magnesium
To ensure I get good sleep on my weight loss, I have tested several different magnesium brands.
My favorite magnesium has 7 types. It helps w/ my sleep.
I had switched because my old magnesium only had one type of magnesium. With 7 types, I’m helping several different help functions.
Mounjaro Diet Plan PDF
I went to a GLP-1 Dietician and had a registered dietitian create this meal plan.
I paid $500 for the licensing rights so I could give this weeklong Zepbound Meal Plan and Mounjaro Meal Plan away for free to the Countess Of Shopping community as a gift.
Here is the GLP-1 Dietician curated Mounjaro Diet Plan PDF:
The 19-page Mounjaro Diet Plan PDF includes your weekly meal plan, shopping list and recipes. (Open PDF HERE)
Your Mounjaro Shopping List / Zepbound Shopping List:
And 17 Zepbound recipes and Mounjaro recipes to go with the meal plan:
Favorite Mounjaro Meal Plan Tool
Personal Note From Elizabeth, Countess Of Shopping: You are going to make modifications of this weekly Mounjaro Meal Plan and Zepbound meal plan. It’s to inspire you on your tirzepatide meal plan journey. Find what works and leave the rest. 🙂
The dietician who created the Zepbound meal plan has a masters in nutrition. I have sought their counsel much of my Mounjaro weight loss and Zepbound weight loss journey to learn how to have a healthy diet.
Everyone’s journey is going to be different on weight loss medications. I want to encourage you to find what fits your best for your body on your GLP-1 medications weight loss journey.
Meal Delivery Meal Plan For Mounjaro
Two nights a week, my hot husband and I utilize a meal delivery system with fresh proteins and vegetables. We cook the “Mounjaro meals” (protein focused and nutrient focused dinners) and the ingredients and cooking directions are given to us.
With an ‘enriched’ schedule, this has been very helpful for my husband and I to have quick, delicious meals without a lot of time.
Learn more about Meal Delivery Meal Plan (read here….). Use code: QUEEN
Water Focus On Mounjaro
Since I’m not eating a ton of food like I used to, focusing on water for me is key. It has majorly helped me in my -64lb weight loss in 25 weeks (so far).
The Stanley Quencher keeps me on track throughout the day if I’m having enough water. It’s been incredibly helpful to stay hydrated and remind me to sip throughout the day.
Read more about Mounjaro Water (HERE)
Electrolytes
I had more side effects at the beginning with Mounjaro 2.5mg than I probably should have because I didn’t drink electrolytes.
Electrolytes help with muscle cramps, if you are having diarrhea, constipation, fatigue, headaches…it’s been so helpful for my body as I titrate up Mounjaro.
My favorite electrolytes are LMNT Electrolytes from 40 oz Stanley Quencher.
Don’t forget the nugget ice! IYKYK
Healthier Lifestyle
Benefits of Mounjaro have helped me make better choices to live a healthier lifestyle. I work with a registered dietitian, I have an exercise plan I enjoy with regular physical activity, I like the types of food I’m eating and subsequently, I’m moving to a healthy weight.
Because I don’t eat as much, the quality of food has also increased. I eat nutrient-rich foods that are more of a holistic approach and comprehensive approach to food. I really can’t eat high-fat foods without having digestive issues from prescription medicines. My dietary changes have been an effective tool with glp-1 receptor agonist along with my treatment plan.
Making lifestyle changes are a crucial role with Mounjaro health goals and weight loss goals.
Tirzepatide Meal Plan
What I Eat In A Day:
Basic black coffee…Starbucks will come later w/ a decaf trenta iced coffee with no classic (Sugar) and light heavy cream.
I am on Mounjaro 7.5mg and super full. I had for my Mounjaro lunch Fage yogurt and chia seed with berries.
WATCH WHAT I EAT IN A DAY
Snack Time I had a Collagen Water.
Dinner I had my $7 Chipotle Meal Prep! WATCH HERE. This is the easiest and quickest way for high protein meals that are fresh. This method helped me lose 2 lbs in one week!
I ate Chipotle chicken, salsa, lettuce, cheese, sour cream and made a Chipotle Bowl at home.
I was so full and didn’t eat my lemon protein bar like I planned.
But I did have another LMNT Electrolyte before bed (Citrus).
Physical Activity on M
Meal Planning Lunches
For proper meal planning, I love using leftover dinners for my lunches the next days. Some of my favorites are found in my Back To School Lunch article HERE.
Have you gotten my Mounjaro Weight Loss Success Checklist?
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