A Sample Week of Eating on GLP-1 Treatment

There is no official Mounjaro meal plan, and no single diet that suits everyone on GLP-1 treatment. What does help is a flexible pattern of small, balanced meals that put protein first, include fibre from vegetables, fruit, wholegrains and pulses, keep fat moderate to limit side effects, and come with plenty of fluids. Below you will find a sample week of meals built on those principles, followed by guidance on adapting it to your appetite, budget, culture and health. It is a starting point for ideas, not a prescription.

The principles behind the plan

Built on the Eatwell Guide

The NHS Eatwell Guide shows the balance of a healthy diet for most UK adults: plenty of fruit and vegetables, starchy carbohydrates (ideally wholegrain), some protein foods, some dairy or alternatives, and small amounts of unsaturated oils. It also recommends six to eight cups or glasses of fluid a day. These principles still apply on GLP-1 treatment, but the portions are usually smaller and the emphasis shifts slightly towards protein.

Protein first

Some of the weight lost on any weight-loss treatment is lean tissue, including muscle. A 2025 joint advisory from four US obesity and nutrition societies suggested that people losing weight on GLP-1 medicines may benefit from around 1.2 to 1.6 g of protein per kilogram of body weight per day, often around 80 to 120 g in practice, with individual adjustment. Each day in the sample week aims for a protein source at every meal. Our guide to protein intake on weight loss injections explains this in more detail.

Fibre for gut health

Constipation is a very common side effect, listed as very common in the product information for both Mounjaro and Wegovy. The Scientific Advisory Committee on Nutrition recommends that adults aim for 30 g of fibre a day. That can be hard when you are eating less, so the plan includes oats, wholegrains, pulses, vegetables, fruit, nuts and seeds. If your gut is sensitive, increase fibre gradually.

Moderate fat, simple cooking

GLP-1 medicines slow stomach emptying, and fatty, fried or very rich foods can make nausea, reflux and bloating worse. The plan uses baking, grilling, poaching and stir-frying with a small amount of oil, and leans on lower-fat dairy. See our guide to foods that can worsen GLP-1 side effects.

Little and often

The 2025 advisory described a pattern of a small breakfast followed by small meals every three to four hours with adequate fluids. The plan includes three meals and up to two snacks a day. Skip snacks if you are not hungry, and do not feel you must finish everything.

Fluids throughout the day

Many people drink less on treatment because they feel full, which can contribute to constipation, headaches and, in some cases, dehydration. Sip water, milk, tea or diluted squash between meals. Our guide to hydration on GLP-1 medication explains why this matters.

A sample week of meals

The plan below assumes someone with a reduced appetite who eats three small meals and one or two snacks. Portions are deliberately modest. Approximate protein figures are given as a guide only and will vary with portion size and brand.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Adapting the plan to you

If your appetite is very small

In the early weeks, or after a dose increase, you may only manage a few mouthfuls at a time. In that case:

• prioritise the protein part of each meal
• use soft or liquid options such as soups, smoothies made with yoghurt or milk, scrambled eggs and yoghurt
• eat smaller amounts more often
• keep simple foods available, such as crackers, rice cakes, bananas and plain yoghurt

If you are eating very little for more than a few days, contact your prescriber.

If you are hungrier

Appetite can return somewhat at lower doses, between doses, or later in treatment. If you are genuinely hungry, add extra vegetables, fruit, a wholegrain, or a further protein snack rather than reaching for high-fat or high-sugar foods.

Vegetarian and vegan swaps

Vegans should pay particular attention to vitamin B12, iodine, calcium, vitamin D, iron and omega-3 fats, especially when total intake is low. Our guide to vitamins and supplements on GLP-1 treatment covers this.

Cultural and family meals

You do not need special "diet" food. Many family and cultural dishes can be adapted: a smaller portion of curry with extra vegetables and a lean protein; dal with a small chapati; jollof rice with grilled chicken and salad; a smaller plate of pasta with a tomato sauce and lean meat or beans. The main changes are smaller portions, a little less oil or cream, and protein given priority on the plate.

On a budget

Healthy eating on GLP-1 treatment does not need expensive products. Budget-friendly protein and fibre sources include:

• eggs
• tinned fish such as tuna, sardines and mackerel
• tinned beans, lentils and chickpeas
• frozen chicken, fish and vegetables
• oats
• milk and plain yoghurt bought in larger pots
• seasonal fruit and vegetables, or frozen alternatives

Batch cooking soups, stews and chillies and freezing them in small portions can also save time and reduce waste, which is useful when you are eating smaller amounts.

If you work shifts or have a busy schedule

Prepare grab-and-go options: boiled eggs, yoghurt pots, overnight oats, portions of soup in a flask, small boxes of cooked chicken or tofu with vegetables. Try not to go many hours without eating and then have one large meal, which is more likely to cause discomfort.

Snack ideas with protein or fibre

Snacks are optional, but they can help you meet protein and fibre needs when meals are small. These ideas are quick and need little preparation.

Batch cooking for small appetites

Cooking in batches and freezing small portions saves time and money, and means you always have a balanced option available when you do not feel like cooking. Dishes that freeze well include soups, chillies, casseroles, curries, bolognese sauce made with lean mince and lentils, and fishcakes. Freeze them in containers that hold one small portion, label them with the date, and defrost thoroughly in the fridge before reheating until piping hot.

Shopping list for the sample week

This list covers the main ingredients for the sample plan. Adjust quantities for your household.

Tips for making the plan work

Plan around your injection day

Some people find side effects are most noticeable in the first day or two after their weekly injection. You could schedule lighter, simpler meals, such as soups, eggs and yoghurt, for those days, and keep more substantial meals like a roast or casserole for later in the week.

Prepare for low-appetite days

Keep a "comfort list" of foods you know you can manage when you feel queasy. Common choices include plain toast, crackers, rice, bananas, yoghurt, clear soups and ginger tea. Our guide to managing nausea on GLP-1 medication has more ideas.

Keep an eye on bowel habits

If you become constipated, increase fluids and fibre gradually, add prunes or kiwi fruit, and keep active. See our guide to constipation on GLP-1 medication.

Combine with movement

The licence for these medicines is for use alongside physical activity as well as diet. Strength exercise, in particular, helps protect muscle during weight loss. Our guides to exercise on GLP-1 medication and preserving muscle explain how to get started.

What this plan is not

• It is not a very low-calorie diet. Very low-calorie diets (for example, total diet replacement programmes) should only be followed with clinical supervision.
• It is not a substitute for medical or dietetic advice. If you have a medical condition, food allergy or intolerance, adapt it with professional support.
• It cannot promise any particular amount of weight loss. Results on GLP-1 treatment vary widely between individuals; our guide to realistic weight loss expectations explains the range seen in trials.

Who should get personalised advice

Please speak to your GP, prescriber or a registered dietitian before following any meal plan if you:

• have type 1 or type 2 diabetes, especially if you use insulin or a sulphonylurea
• have chronic kidney or liver disease
• have coeliac disease, inflammatory bowel disease or another digestive condition
• have, or have had, an eating disorder
• are pregnant, breastfeeding or planning a pregnancy
• are older and frail, or have had recent unintended weight loss
• have food allergies or a restricted diet for medical reasons

Support from providers

Many NHS services and regulated online providers offer some form of dietary support alongside treatment, ranging from written materials to sessions with dietitians or coaches. The level of support varies, so it is worth asking before you start. You can compare what different services include on our providers page. For background on the medicines themselves, see our weight loss injections hub and our main guide to what to eat on GLP-1 medication.

When to speak to a professional

Contact your GP, prescriber or pharmacist if:

• you are managing only a few mouthfuls of food at each meal for several days
• you are losing weight much faster than expected, or feel weak, dizzy or unusually tired
• nausea, vomiting, diarrhoea or constipation are affecting your ability to eat and drink normally
• you have diabetes and are seeing low or unusual blood sugar readings
• you find that food rules or tracking are making you anxious

Get urgent help (NHS 111, or 999 in an emergency) if you have:

• severe abdominal pain that does not settle, with or without vomiting
• vomiting that stops you keeping down fluids
• signs of dehydration, such as very little or no urine, confusion, or feeling faint
• yellowing of the skin or eyes, or pain in the upper right of your tummy with fever

Decisions about your medication belong to your prescriber. The meal ideas in this guide are general and should be adapted with professional support where needed.