The single most important rule: eat protein first

Mounjaro suppresses appetite. That's the whole point. The risk this creates is that you eat very little, and what you do eat is whatever's easy — biscuits, toast, crisps. You end up under-eating protein, and over time you lose muscle along with fat. The fix is simple: every meal, eat your protein source first while you still have appetite, then move on to vegetables and carbs.

Aim for around 1.2 to 1.6 grams of protein per kilogram of body weight per day. For an 80kg adult that's around 100 to 130g — easier than it sounds, but only if you front-load it.

Foods that work well on Mounjaro

• Eggs — easy to digest, high protein, quick to prepare
• Greek yoghurt — high protein, low volume, gentle on a slow-emptying stomach
• Chicken, fish, lean beef — main protein staples; smaller portions than you're used to
• Cottage cheese — concentrated protein, easy to eat in small amounts
• Lentils, chickpeas, beans — good plant protein and fibre
• Vegetables of any colour — particularly leafy greens and cruciferous (broccoli, cauliflower)
• Fruit — berries, apples, citrus. Whole fruit, not juice

Foods to limit or avoid

• Greasy, fried or very fatty foods — these sit in your stomach for hours when emptying is already slow. Top cause of Mounjaro nausea
• Large meals — even of healthy food. Smaller plates, more often, beats three big meals
• Carbonated drinks — can cause bloating and burping
• Alcohol — its effect is amplified on Mounjaro; many patients find their tolerance halves
• Ultra-processed snacks — they used to be 'easy' calories. Now they tend to sit in your stomach and contribute to indigestion

Hydration matters more than usual

People on Mounjaro often drink less because appetite suppression dulls thirst too. Mild dehydration is one of the most common avoidable side-effects. Aim for 2 to 2.5 litres of fluid a day — water, herbal tea, weak squash, low-sugar electrolyte drinks. If your urine is dark, drink more.

What to do about nausea

Most nausea on Mounjaro is mild and resolves within a few weeks. While you're adjusting:

• Smaller, more frequent meals (every 3-4 hours)
• Don't lie down for at least 60 minutes after eating
• Avoid high-fat foods after your injection day
• Plain crackers, ginger tea or peppermint can help acute nausea
• If nausea is severe or persists beyond the dose-escalation phase, talk to us — sometimes slowing the titration helps

How to handle 'food noise' going quiet

One of the most striking things about Mounjaro is that the constant low-level thinking about food goes silent. For many people this is the best part. But it can also mean you forget to eat altogether and end up at 8pm having had nothing since breakfast.

Set meal-time reminders for the first few weeks. Eat by the clock, not by hunger. Your body still needs protein, vitamins and minerals even if your appetite isn't asking for them.

What about exercise?

Strength training matters more on Mounjaro than on most diets, because preserving muscle while losing fat needs both adequate protein and a stimulus to keep that muscle. Two or three sessions a week of resistance exercise (gym, bands, bodyweight) does the job. Walking is great too — it's gentle on a slow-emptying stomach.