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
Free tracker included with every download this week
What Foods Work Best on Mounjaro?
When taking Mounjaro (tirzepatide), diet becomes a key part of your weight management journey. Many people find their appetite naturally reduces on this GLP-1 and GIP receptor agonist medication, but choosing the right foods can help manage side effects, maintain nutrition, and support sustainable weight loss. This guide outlines practical food choices for UK adults using Mounjaro, alongside advice on managing nausea and digestive changes that may occur during dose titration.
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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 to Eat While Taking Mounjaro
Easy-to-digest proteins are essential on Mounjaro. Lean chicken, fish, turkey, and eggs are gentler on the stomach than red meat and help preserve muscle mass during weight loss. Non-starchy vegetables like broccoli, spinach, courgettes, and peppers are nutrient-dense but low in calories, helping you feel satisfied without excessive food volume.
- Soft, protein-rich foods: Greek yoghurt, cottage cheese, tofu, lentils
- Wholegrain carbohydrates: oats, brown rice, quinoa (in smaller portions)
- Healthy fats: avocado, olive oil, nuts, seeds (portion-controlled)
- Hydrating foods: soups, broths, watermelon, cucumber
- Low-sugar dairy: unsweetened milk, plain yoghurt
Start with smaller portions than usual—Mounjaro slows gastric emptying, meaning food stays in your stomach longer. This is normal and part of how the medication works. Eating slowly and chewing thoroughly helps reduce nausea.
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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 Side Effects Through Food Choices
Nausea and constipation are common, especially during initial doses and dose increases. Avoid greasy, heavy, or rich foods—these exacerbate nausea. Skip fried foods, full-fat dairy, and spicy meals while adjusting to your dose. Instead, opt for bland, easily digestible options: plain rice, boiled potatoes, plain chicken breast, and toast.
Stay well-hydrated—drink water throughout the day, as dehydration can worsen nausea and constipation. Consider ginger tea or peppermint tea, which may ease digestive discomfort. If constipation develops, increase soluble fibre gradually through vegetables and wholegrains rather than high-fibre supplements, which can cause cramping. Track your meals and symptoms using our free progress tracker to identify which foods work best for your individual response.
- 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 foods should I avoid when taking Mounjaro?
Avoid greasy, fried, and high-fat foods—these often trigger nausea. Skip spicy meals, excess sugar, and large portions. Very fibrous foods without adequate hydration can cause constipation. Alcohol may increase nausea risk. During dose titration especially, stick to bland, easily digestible foods whilst your body adjusts.
Will I feel hungry on Mounjaro?
No. Mounjaro's dual GIP and GLP-1 mechanism significantly reduces appetite for most users. You may find you feel full after much smaller meals than before. This is the medication working as intended. Ensure you still eat enough protein and nutrients despite reduced appetite—malnutrition can develop if intake becomes too low.
Can I eat normally after a few weeks on Mounjaro?
Yes, gradually. As your body adjusts to your maintenance dose, nausea typically reduces. However, your appetite suppression remains—you'll likely continue to feel fuller faster. You can return to a broader range of foods, but portion sizes usually stay smaller than pre-treatment. Your GP or dietitian can advise on gradual reintroduction.
How much should I eat on Mounjaro?
There's no fixed amount—listen to your body's hunger signals, which will be significantly reduced. Most people eat 50–70% of their previous portion sizes on Mounjaro. Focus on protein and vegetables rather than calorie counting. If eating becomes difficult or you're losing weight too rapidly, discuss with your prescriber.
Should I take vitamin supplements on Mounjaro?
Potentially yes. Reduced food intake can lead to micronutrient deficiencies. Consider a multivitamin, vitamin D, and B12 supplementation—especially if you're vegan or vegetarian. Your GP can arrange blood tests to check levels. Never start supplements without discussing with your prescriber, as some may interact with Mounjaro.
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.