What to Eat on Mounjaro, Wegovy + Ozempic: Protein, Fibre, and Smart Food Choices That Support Your Body

What to Eat on GLP-1 Medication

How to fuel your body when your appetite shrinks

One of the most surprising effects of starting Mounjaro, Wegovy + Ozempic is how quickly your appetite can drop. For many people, meals that once seemed “normal” suddenly feel too big. You might eat just a few bites and feel full.

That appetite suppression can help with weight loss and blood sugar control — but it also means you’re probably eating fewer calories and fewer nutrients overall.

Here’s how to make sure you’re still nourishing your body properly, even on smaller meals.

1. Prioritize Protein

GLP-1s can lead to rapid weight loss — but you want that loss to come from fat, not muscle.

To protect your muscle mass and metabolism:

  • Aim for 80–100g of protein daily, even if your calories are low
  • Spread it across the day — don’t “save” all your protein for one meal
  • Use supplements (like protein shakes or powders) if needed to hit your goals

Great protein choices:

  • Eggs, egg whites
  • Chicken, turkey, fish
  • Lean meat
  • Greek yogurt, cottage cheese
  • Tofu, tempeh, edamame
  • Protein shakes or bars (low sugar)

2. Don’t Skip Fibre

Fibre keeps digestion smooth — and helps you stay full without spiking blood sugar. It also helps reduce common Mounjaro side effects like constipation or bloating.

 Top fibre picks:

  • Leafy greens (spinach, kale, arugula)
  • Berries, apples, pears (with skin)
  • Chia seeds, flaxseed, oats
  • Lentils, black beans, chickpeas

Tip: Add fibre slowly. Too much too fast can cause bloating, especially on Mounjaro.

3. Hydrate, Hydrate, Hydrate

Appetite may shrink — but hydration needs don’t.

Aim for 2–3 litres of water per day to:

  • Support digestion
  • Ease constipation
  • Reduce nausea
  • Help flush out fat metabolites as your body burns fat

Flavored water, electrolyte drinks, herbal tea, and broths all count.

4. What to Minimize or Avoid

Certain foods don’t pair well with Mounjaro — especially early on, when nausea or slow digestion can flare up.

❌ Try to limit:

  • High-fat meals (fried food, heavy creams, large portions of cheese)
  • Sugary snacks or drinks (they can trigger nausea or sugar crashes)
  • Carbonated drinks (can cause bloating or discomfort)
  • Alcohol (can worsen side effects or lead to blood sugar swings)

Some people find that spicy or acidic foods cause issues too — test slowly and see what your body tolerates.

5. Don’t Forget Micronutrients

When you’re eating fewer total calories, it’s very hard to get the vitamins and minerals (micronutrients) we need.

That’s why we recommend a micronutrient support routine — made for people on Mounjaro or GLP-1s — to keep you energized, nourished, and on track.

Sample Day of Eating on Mounjaro, Wegovy + Ozempic

Here’s a simple, nutrient-dense day for someone eating ~1200–1400 calories:

Meal

Example

Breakfast

2 eggs + ½ avocado + 1 slice high-fibre toast

Snack

Protein shake + 1 Tbsp chia seeds

Lunch

Grilled chicken + roasted veggies + small sweet potato

Snack

Greek yogurt + berries

Dinner

Tofu stir-fry with broccoli, snap peas, and brown rice (½ cup)

Add in 2L water, and a quality daily multinutrient support supplement.

Final Thoughts: Small Portions, Big Nutrition

GLP-1's take care of your appetite — your job is to take care of your nutrition.

Focus on:

  • Protein at every meal
  • Fibre every day
  • Micronutrient support
  • Hydration always

You don’t need to eat a lot — but you do need to eat smart.