The UK's most complete GLP-1 guide
Every Question Answered. Every Side Effect Explained.
- How GLP-1 medications work
- Mounjaro vs Wegovy compared
- Injection instructions
- Side effects & solutions
- What to eat on treatment
- FAQs answered
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Meal Ideas When On Mounjaro — What to Eat
When taking Mounjaro (tirzepatide), meal planning becomes crucial to manage side effects like nausea and to maximise the benefits of your treatment. This NHS-aligned guide shares practical meal ideas, portion strategies, and foods that work well alongside your Mounjaro KwikPen injections. Because Mounjaro slows how quickly food leaves your stomach, eating smaller, nutrient-dense meals helps you feel satisfied whilst avoiding digestive discomfort. Whether you're in the early adjustment phase or stable on a maintenance dose, understanding what to eat can make a real difference to your experience.
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Enter your height and weight below. Supports both imperial (stone & lbs) and metric (kg). Results include NHS category, healthy weight range, and ethnicity adjustments.
What Is BMI and Why Does It Matter?
Body Mass Index (BMI) is the most widely used screening tool for assessing whether your weight falls within a healthy range. Used by the NHS, GPs, and weight management services across the UK, BMI provides a quick snapshot of your weight relative to your height. The formula is simple: your weight in kilograms divided by your height in metres squared (kg/m²).
While BMI isn't a perfect measure — it doesn't account for muscle mass, bone density, or fat distribution — it remains the standard first step in identifying potential weight-related health risks including type 2 diabetes, cardiovascular disease, high blood pressure, and certain cancers.
The NHS also recommends adjusted thresholds for people of South Asian, Chinese, or Black African heritage — a BMI of 23 or above is classified as overweight, and 27.5 as obese. Our calculator includes this adjustment as a one-click toggle.
Best Foods and Meal Ideas on Mounjaro
Mounjaro works best when paired with smaller, protein-rich meals. Aim for portions about the size of your palm for protein, half a plate of vegetables, and a quarter plate of slow-release carbohydrates. Protein is especially important—eggs, Greek yoghurt, lean chicken, tinned fish, and tofu help you feel fuller longer and reduce hunger hormones.
- Breakfast ideas: Scrambled eggs with spinach, Greek yoghurt with berries, porridge with nuts, or smoked salmon on wholemeal toast
- Lunch ideas: Grilled chicken with roasted vegetables, lentil soup, tuna salad, or vegetable stir-fry with brown rice
- Dinner ideas: Baked fish with sweet potato and broccoli, vegetable curry with chickpeas, lean mince with cauliflower rice, or slow-cooked stew with root vegetables
- Snacks: Almonds, cheese, hummus with cucumber, berries, or a hard-boiled egg
Avoid high-fat, fried, and sugary foods—these worsen nausea and may cause unwanted side effects. Stay hydrated with water, herbal tea, or sugar-free drinks throughout the day.
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How It Works
Three simple steps to understand your weight and take action.
Enter your height and weight in our free calculator. Get your BMI, NHS category, healthy weight range, and ethnicity-adjusted thresholds instantly.
If your BMI suggests you're overweight or obese, explore our GLP-1 calculators to project potential weight loss on Mounjaro or Wegovy.
Use our progress tracker to log your weight weekly, visualise your journey with charts, and stay motivated — all stored privately in your browser.
Free Weight Loss Tools & Guides
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Managing Nausea and Side Effects Through Food
Nausea is common, especially during dose escalation or dose titration phases of Mounjaro treatment. Eating slowly and chewing thoroughly helps your body adapt. Start with bland, easy-to-digest foods if you feel queasy: plain rice, toast, bananas, or clear broth. Cold foods are often easier to tolerate than hot meals. Ginger tea, peppermint, and lemon water may help settle your stomach naturally.
If nausea is severe or persistent, contact your GP or prescriber—they may adjust your dose or timing. Use our GLP-1 weight loss calculator to track your progress and discuss your experience with your healthcare provider. Keep a food diary to identify which meals work best for your individual response to Mounjaro.
- Dual GIP/GLP-1 receptor agonist
- Up to 22.5% body weight loss (SURMOUNT-1)
- Weekly injection, dose escalation over 20+ weeks
- Available via private prescription in the UK
- Doses: 2.5mg → 5mg → 7.5mg → 10mg → 12.5mg → 15mg
- GLP-1 receptor agonist
- Up to 15–17% body weight loss (STEP trials)
- Weekly injection, 5-step dose escalation
- NHS & private prescription available
- Doses: 0.25mg → 0.5mg → 1mg → 1.7mg → 2.4mg
Mounjaro vs Wegovy: Head-to-Head
A side-by-side comparison of the two most popular GLP-1 weight loss medications available in the UK.
| Feature | Mounjaro | Wegovy |
|---|---|---|
| Drug class | Dual GIP/GLP-1 agonist | GLP-1 agonist |
| Active ingredient | Tirzepatide | Semaglutide |
| Avg. weight loss | 15–22.5% | 12–17% |
| Key trial | SURMOUNT-1 (2022) | STEP 1 (2021) |
| Max dose | 15 mg weekly | 2.4 mg weekly |
| Escalation period | 20–32 weeks | 16–20 weeks |
| Administration | Weekly injection (pen) | Weekly injection (pen) |
| NHS availability | Private prescription only | NHS & private |
| Approx. private cost | £150–£250/month | £150–£300/month |
| Common side effects | Nausea, diarrhoea, constipation | Nausea, vomiting, diarrhoea |
Data sourced from SURMOUNT-1 and STEP 1 clinical trials. Costs are approximate and vary by provider. Always consult a prescriber.
Am I Eligible for Weight Loss Medication?
In the UK, eligibility for GLP-1 weight loss medications like Mounjaro and Wegovy is based on your BMI and overall health profile.
- BMI of 30 or above (obese)
- Age 18 or over
- No contraindicated conditions
- Committed to lifestyle changes
- BMI of 27 or above
- Plus type 2 diabetes
- Or high blood pressure
- Or obstructive sleep apnoea
Use our BMI calculator to check whether your BMI falls within the eligible range.
How We Built These Tools
Every calculator and guide on myweightcheck is built with accuracy and transparency in mind. Our BMI calculator uses the standard WHO formula with NHS-aligned category thresholds. Our GLP-1 projections are modelled on published clinical trial data from SURMOUNT and STEP studies.
All data stays on your device. We don't require sign-ups, and we don't store your health information on any server. Your progress tracker saves data locally in your browser using localStorage, so only you can see it.
We're based in the UK and our tools are designed specifically for UK users — supporting stone & lbs by default, referencing NHS guidelines, using NICE-approved medication data, and linking to GPhC-registered pharmacies.
Frequently Asked Questions
Common questions about BMI, weight loss medications, and our free UK tools.
What size portions should I eat on Mounjaro?
Mounjaro reduces appetite, so smaller portions feel satisfying. Aim for about a palm-sized portion of protein, half a plate of non-starchy vegetables, and a quarter plate of complex carbohydrates. Most people on Mounjaro eat 1200–1600 kcal daily. Start smaller and increase only if hungry—your body will signal when it needs more.
Can I eat normal meals on Mounjaro?
Yes, but portion sizes will naturally reduce as Mounjaro suppresses appetite. Focus on nutrient-dense foods rather than processed options. Because Mounjaro slows gastric emptying, fatty and greasy foods may cause nausea or indigestion. Stick to lean proteins, whole grains, and plenty of vegetables for best tolerability.
Should I avoid any specific foods on Mounjaro?
Avoid high-fat fried foods, sugary treats, alcohol, and very spicy meals—these commonly trigger nausea and digestive upset on Mounjaro. Limit carbonated drinks and caffeine if they worsen symptoms. Every person responds differently, so track how specific foods affect you and adjust accordingly.
What if I feel too nauseous to eat on Mounjaro?
Nausea is temporary and often improves as your body adjusts during dose titration. Eat small amounts of bland foods like crackers, toast, or broth. Sip ginger tea or clear drinks. Contact your GP if nausea is severe—your prescriber may need to slow your dose escalation or provide additional support.
How does Mounjaro affect how I should plan meals?
Plan meals around your injection day (usually the same day each week). Eat regular small meals even when not hungry—skipping meals can worsen nausea. Use our BMI calculator to monitor progress, and keep a food diary to identify which meals work best. Discuss meal planning with your GP or a registered dietitian for personalised guidance.
Ready to take control of your weight loss journey?
Start with a free BMI check, explore your GLP-1 options, or begin tracking your progress today. No sign-up. No cost. Just results.