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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Mounjaro Food List — What to Eat and Avoid
When taking Mounjaro (tirzepatide), your appetite naturally decreases and food preferences often change—but choosing the right foods matters. There's no specific "Mounjaro food list" prescribed by manufacturers, but certain foods work better than others while you're on the injection. This guide covers what to eat, foods that may trigger side effects like nausea, and practical meal strategies to support your weight loss journey alongside Mounjaro treatment.
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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
The goal while on Mounjaro (tirzepatide) is to eat nutrient-dense foods in smaller portions, since the medication naturally reduces how much you want to eat. Protein-rich foods are especially important—they help preserve muscle mass during weight loss and keep you feeling satisfied longer. Include lean meats, fish, eggs, and Greek yoghurt. Vegetables and whole grains provide essential nutrients and fibre without excess calories; aim for leafy greens, broccoli, sweet potatoes, and brown rice.
Foods that work well on Mounjaro:
- Lean proteins: chicken breast, turkey, salmon, cod, tofu
- Eggs and dairy: eggs, cottage cheese, natural yoghurt, low-fat cheese
- Vegetables: spinach, peppers, broccoli, carrots, courgettes, tomatoes
- Whole grains: oats, brown rice, quinoa, wholemeal bread
- Healthy fats: olive oil, nuts, avocado (in moderation)
- Fruits: berries, apples, oranges (portion control recommended)
Start with smaller portions than you normally would. Many people on Mounjaro find they feel full after just 100–150g of food, compared to their previous intake. Use our free GLP-1 weight loss calculator to project your progress as you adjust your diet alongside the injection.
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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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Foods to Avoid or Approach with Caution
High-fat and greasy foods can trigger nausea, diarrhoea, and stomach discomfort—especially in the first weeks of Mounjaro treatment. Avoid fried foods, heavily processed meats, high-fat dairy, and takeaway meals. Very sweet foods may cause dumping syndrome (rapid stomach emptying, dizziness, sweating) and aren't helpful for weight loss goals anyway.
Foods that often cause problems:
- Fried and greasy foods: chips, fried chicken, fatty cuts of meat
- High-sugar foods: cakes, biscuits, chocolate, sugary drinks
- Highly processed foods: ready meals, instant noodles, supported meats
- Alcohol: can worsen nausea and cause rapid blood sugar changes
- Carbonated drinks: may cause bloating and discomfort
- Large meals: eat smaller, frequent meals instead
Everyone responds differently. Keep a food diary for the first few weeks to identify which foods make you feel worse. If nausea persists, your prescriber may adjust your Mounjaro dose timing or rate of dose titration.
- 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.
Do I need to follow a specific Mounjaro diet plan?
No official Mounjaro diet plan exists, but eating nutrient-dense foods in smaller portions works best. Focus on lean proteins, vegetables, and whole grains while avoiding fried and high-sugar foods. Mounjaro naturally reduces your appetite, so portion control happens automatically for most people. Your GP or prescriber can refer you to a dietitian if you need personalised guidance.
Why do certain foods cause nausea on Mounjaro?
Mounjaro slows how quickly food leaves your stomach (gastric emptying), especially when you start or increase your dose. High-fat, greasy, and heavily processed foods take longer to digest and are more likely to cause nausea, vomiting, and diarrhoea. Smaller portions of easily digestible foods usually help. Nausea typically improves as your body adjusts over the first few weeks.
Can I eat carbohydrates while on Mounjaro (tirzepatide)?
Yes, carbohydrates are fine—but choose whole grains over refined ones. Brown rice, oats, wholemeal bread, and sweet potatoes provide sustained energy and fibre. Because Mounjaro reduces appetite, you'll naturally eat less carbohydrate overall. High-sugar refined carbs (white bread, pastries, sugary cereals) offer little nutrition and may trigger nausea, so they're best avoided.
What if I feel sick eating food on Mounjaro?
Nausea is common, especially in the first 4 weeks. Try eating smaller meals more frequently, drinking water between meals rather than with food, and avoiding fried or greasy foods. Ginger tea, boiled rice, and plain vegetables may help. If nausea is severe or persistent beyond 4–6 weeks, speak to your prescriber—they may slow your dose titration or adjust your treatment plan.
Should I track calories while taking Mounjaro?
Not necessarily. Mounjaro's appetite-suppressing effect usually means you eat fewer calories naturally without strict tracking. However, some people find calorie awareness helpful for staying accountable. Track if it helps motivate you, but remember: the medication does much of the work. Focus on eating quality foods and stopping when full, rather than obsessive counting.
Ready to take control of your weight loss journey?
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