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The Mounjaro Diet: Side Effects, Meal Plan, and Food List

A common medicine for individuals with type 2 diabetes is Mounjaro, which can help control blood sugar levels, weight loss, and heart health if it’s combined with regular exercise, enough sleep, and following a low-calorie diet called the Mounjaro Diet. There’s a lot to know about this diet, as it doesn’t have fixed guidelines.

The Mounjaro Diet: Side Effects, Meal Plan, and Food List
  • Mounjaro is an injectable antidiabetic medication used for the treatment of type 2 diabetes.
  • Mounjaro is also prescribed along with diet (known as the Mounjaro Diet) for its positive effects on weight loss, blood sugar control, and heart health.
  • The Mounjaro Diet is focused on consuming lean protein and avoiding sugary and processed food and drinks to lower the calorie intake to achieve weight loss and alleviate diabetes symptoms.
  • Mounjaro is not a temporary medicine and it’s recommended to be taken even after lowering blood sugar levels because it’s very likely that the symptoms will return.

What Is the Mounjaro Diet?

Mounjaro (Tirzepatide) is an injectable medication approved by the FDA (Food and Drug Administration) to control blood sugar levels in people with type 2 diabetes [1].

While not officially approved, some doctors prescribe Mounjaro for weight loss because it helps weight loss, blood sugar control, and insulin resistance reduction if used with a healthy diet known as the Mounjaro Diet.


The Mounjaro Diet has no specific guidelines about how many calories or other nutrients should be consumed but there are some general recommendations you should consider.

  • Consume lean protein, low-fat dairy, whole grains, healthy fats, fruits, and vegetables.
  • Avoid sugary foods and drinks, fried foods, high-sodium foods, artificial sweeteners, and alcohol. 
  • Stay hydrated.
  • Exercise.
  • Get enough sleep.

Following these rules in the Mounjaro Diet can provide the following benefits though it can cause minor side effects in certain situations.

Learn More: Carnivore Diet for Diabetes Type 1 and 2

Benefits and Side Effects

The Mounjaro Diet can help you in many ways, such as:

  • Weight Loss: Clinical trials have shown that people taking Mounjaro can lose up to 22% of their body weight when combined with a low-calorie diet and increased physical activity [2].
  • Blood Sugar Control: Mounjaro is a medication approved for managing blood sugar levels in people with type 2 diabetes. This medicine and its weight loss effect can also improve glycemic control [3] [4].
  • Reduced Risk of Cardiovascular Disease: Weight loss and improved metabolic health from the Mounjaro Diet can help lower the risk of heart disease, stroke, and other cardiovascular problems [5].

Along with these benefits, some individuals can experience some side effects.

  • Nausea and Vomiting: When starting Mounjaro or increasing the dose, nausea and vomiting can occur as the body adjusts to the medication [6].
  • Diarrhea and Constipation: Changes in bowel movements can result from the effects of Mounjaro on the gastrointestinal system. You should stay hydrated to help manage these symptoms [7].
  • Decreased Appetite: Mounjaro works by increasing feelings of fullness, which can reduce appetite and overall caloric intake and lead to weight loss. This effect is good for individuals with obesity but can be perceived as a side effect for some individuals like those who are underweight [8].
  • Fatigue and Dizziness: It’s not common but some individuals can experience fatigue and dizziness while taking Mounjaro. These side effects happen because of changes in blood sugar levels or other metabolic processes this medicine affects [9].

Of course, these side effects are not common, especially if you know what foods to eat and avoid in this diet.

Learn More: What Is Paul Saladino's Diet? All You Should Know

Foods to Eat on the Mounjaro Diet

You should have the following foods in your Mounjaro Diet.

  • Vegetables
  • Fruits
  • Grains
  • Dairy
  • High-protein Foods


Add non-starchy vegetables, including the list below, to your diet because they contain lower carbohydrates than other vegetable types.

  • Leafy, dark green vegetables, like spinach, broccoli, lettuce, and kale
  • Legumes, like peas, and lentils

The following table shows how many carbohydrates each of the low-carb vegetables has per 100 grams [10] [11] [12].

VegetableCarbohydrates (g)
Spinach 3.63
Broccoli 6.64
Lettuce 2.87
Kale 4.42
Peas 14.4
Lentils 20.1


The American Diabetes Association specifically recommends unsweetened fresh, frozen, or canned fruits for individuals with diabetes who are trying to manage blood sugar [13].

Good fruit options are fresh, frozen, canned (packed in water or 100% juice), or dried with no added sugars.

Try to have at least half of your daily fruit intake from whole fruits like berries, apples, bananas, oranges, and peaches [14].

Most fruits have a low glycemic index, which means they don't cause spikes in blood sugar levels. The glycemic index (GI) is a tool that compares how quickly different foods containing carbohydrates are likely to affect your blood sugar level. GI values can be low (55 or below), moderate (56 to 69), or high (70 and above).

The following table shows some low-GI fruits you can eat on the Mounjaro Diet [15] [16] [17].

Learn More: How To Flush Oxalates From the Body? What is Oxalate Dumping?

FruitGlycemic Index (GI)
Apple 39
Berries (all types) 25-40
Cherry 20
Grapefruit 25
Orange 35
Peach 28

Also, avoid high-sugar fruits, like melons and pineapple, or use them in moderation. Check the table below for the sugar content per 100 grams of the most common high-sugar fruits [18] [19] [20].

FruitSugar Content (g)
Grapes 16
Mango 14
Banana 12
Pineapple 10
Watermelon 6


Include at least half of your daily grain from whole grain sources like brown rice, oats, barley, and products made with whole wheat like whole wheat bread. Whole grains provide more fiber and nutrients than refined grains.

The other grain servings can be refined grains, such as white rice, white bread, and regular pasta. However, it's best to limit your intake of these refined grain products as they lack the beneficial nutrients found in whole grains.

Learn More: Babe Ruth's Diet: Why Should You Avoid It?


In the Mounjaro Diet, you can use low-fat or fat-free dairy products like milk, cheese, and yogurt. They contain fewer calories and less saturated fat than full-fat dairy products.

The table below includes the nutrition of low-fat and non-fat milk, cheese, and yogurt in 100 grams [21] [22] [23]. These data are general and for more specific information you should always check the product’s label.

DairyFat (g)Calories (kcal)Carbohydrates (g)
Low-Fat Yogurt 1.6 63 7
Non-Fat Yogurt 0.18 56 7.7
Low-Fat Milk (1 percent) 0.95 43 5.18
Non-Fat Milk 0.1 34 5
Low-Fat Cheddar Cheese 7 180 3.5
Non-Fat Cheese Cheese 1 148 13

High-Protein Foods

Add healthy protein sources like the following to your Mounjaro Diet:

  • Lean cuts of meat or poultry like chicken breast and turkey tenderloin
  • Seafood like salmon fillet and shrimp
  • Eggs (scrambled or boiled)
  • Seeds and nuts like almonds and chia seeds
  • Soy products like tofu and edamame

Also, certain foods can worsen diabetes symptoms, so they should be avoided in the Mounjaro Diet.

Learn More: The Best High-Volume Low-Calorie Foods for Weight Loss

Foods to Avoid on the Mounjaro Diet

  • Foods with High Saturated or Trans Fats
  • Refined Carbohydrates and Products with Added Sugars
  • Salt
  • Alcohol

These foods and drinks should be avoided or limited on the Mounjaro Diet, let’s find out why.

Foods with High Saturated or Trans Fats

  • High-fat cuts of beef, pork, and lamb
  • Dark poultry meat
  • Processed or cured meats
  • Butter
  • Full-fat dairy products
  • Fried foods
  • Palm oil or coconut oil.

These types of fat can raise LDL (bad) cholesterol levels and increase the risk of heart disease. Additionally, they can cause weight gain and inflammation in the body, which can lead to insulin resistance and other health issues.

Learn More: The ABC Diet: A Dangerous Method to Lose Weight

Refined Carbohydrates and Products with Added Sugars

  • Baked goods
  • Candy
  • Soda
  • Sugary fruit juices

Refined carbs and added sugars can cause spikes in blood sugar levels and weight gain.


Too much salt intake can lead to water retention, high blood pressure, and an increased risk of heart disease and stroke. It's important to limit salt intake, especially for people with diabetes or obesity and those who have hypertension or other cardiovascular problems.


It can interfere with the body's blood regulation, and cause weight gain due to its caloric content. Also, too much alcohol consumption can potentially damage the liver and other organs, which can be problematic for individuals with obesity or diabetes.

If you take Mounjaro medicine, it’s good to start the diet to get the best results. You can start with the following sample 7-day meal plan.

Learn More: What Is The Gary Brecka Diet? How to Follow The 30/30/30 Method?

7-Day Mounjaro Diet Meal Plan for Weight Loss

What can I eat in a day on Mounjaro? If this is your question, too. You can use the table below, which shows a sample 7-day Mounjaro Diet plan for weight loss based on the foods allowed in this diet.

Day 1 Scrambled eggs cooked with spinach and mushrooms Grilled chicken breast with steamed broccoli Grilled chicken salad with mixed greens Carrot sticks with hummus
Day 2 Greek yogurt with berries and a sprinkle of chia seeds Turkey lettuce wraps with avocado Stir-fried tofu with mixed vegetables Almonds and apple slices
Day 3 Omelet with spinach and egg Quinoa salad with grilled shrimp and mixed greens Lean beef stir-fry with peppers and zucchini Cottage cheese with berries
Day 4 Smoothie made with spinach, banana, almond milk, and protein powder. Grilled chicken breast with cherry tomatoes Turkey meatballs with zucchini noodles Mixed nuts and apple slices
Day 5 Scrambled eggs with smoked salmon and avocado Tuna salad with a side of mixed greens Baked salmon fillet with steamed broccoli Cherry tomatoes with mozzarella cheese
Day 6 Cottage cheese with sliced peaches and a drizzle of maple syrup Lentil soup with a side of mixed greens and whole-grain bread Lentil and sweet potato curry Olives and roasted chickpeas
Day 7 Protein pancake topped with berries Egg salad lettuce wraps with cucumber slices and hummus Shrimp and vegetable kebabs Cucumber slices topped with salmon or avocado

As you see, there are no high-calorie foods in the Mounjaro Diet meal plan because the Mounjaro Diet aims to reduce calorie intake to help weight loss.

How Many Calories Should I Eat on the Mounjaro Diet?

To find answers to the question “How many calories should I eat on the Mounjaro Diet”, you should know there is no fixed calorie target on this Diet. But it’s recommended to consume between 1200-1800 calories daily because the medication reduces hunger and appetite.

Mounjaro interacts with the brain to reduce hunger and lower appetite, which helps you eat fewer calories without feeling hungry, leading to weight loss. However, the amount of weight you can lose varies for each person.

How Much Weight Do You Lose with Mounjaro?

Losing weight on the Mounjaro Diet can vary based on sex, age, weight, activity level, and lifestyle.

However, based on a report by Cambridge Private Doctors the average weight loss with Mounjaro is 22% after 72 weeks of use when combined with healthy lifestyle changes like regular exercise and eating foods allowed on the Mounjaro Diet [24].

Due to the positive effects of Mounjaro on blood sugar control and weight loss, many doctors recommend that Mounjaro should be used in the long term and even for life.

Learn More: Mary Steenburgen Diet: Everything You Should Know

Should You Stay on Mounjaro Forever?

Mounjaro medicine is approved for treating type 2 diabetes, which is considered a chronic condition and requires long-term treatment. As long as a patient tolerates Mounjaro well, they can continue taking it to control blood sugar levels.

Some experts even believe that it’s better to continue using Mounjaro medicine even after lowering the blood sugar level.

While Mounjaro is sometimes prescribed off-label for weight loss purposes, it is not intended to be a temporary treatment. Like diabetes, obesity is also a chronic disease. After weight loss, metabolism slows and hunger hormones increase, often leading to weight regain over time [25].

Anyhow, it’s necessary to consult your healthcare provider to receive personalized advice on the dosage and period of taking Mounjaro.


The Mounjaro Diet aims to lead to a healthy lifestyle to maximize the effect of Mounjaro medicine for those suffering from type 2 diabetes and obesity with healthy eating and exercise.

As this diet focuses on reducing calorie intake, it can help you lose weight, control blood sugar levels, and reduce the risk of cardiovascular diseases.

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