One of the biggest questions people ask after starting Mounjaro (tirzepatide) is deceptively simple:
“What am I actually supposed to eat now?”
Appetite drops, portions shrink, and foods you once enjoyed can suddenly feel heavy or unappealing. The goal shifts from dieting to making every bite count.
This guide focuses on a protein-first, UK‑practical approach that supports weight loss, muscle retention, digestion, and long‑term adherence.
Quick links:
– GLP‑1 medication access (UK): https://www.alanspicer.com/mounjaro
– Daily nutrition & gut support: https://www.alanspicer.com/lilyandloaf
Related guides: – GLP-1 Side Effects Guide: https://alanspicer.com/glp-1-side-effects-guide/
– Mounjaro Nausea: https://alanspicer.com/mounjaro-nausea/
– Mounjaro Constipation: https://alanspicer.com/mounjaro-constipation/
– Hydration & Electrolytes on GLP-1: https://alanspicer.com/hydration-electrolytes-glp1/
Browse all GLP-1 content: – https://alanspicer.com/category/glp1-weight-loss/
Definition block (snippet‑ready)
What does “protein‑first” mean on Mounjaro?
Protein‑first means prioritising protein at each meal before carbohydrates or fats to preserve muscle, stabilise energy, and improve satiety while appetite is reduced.
Why does it matter?
Low appetite makes it easy to under‑consume protein, increasing fatigue and muscle loss.
What’s the simplest rule?
Eat the protein portion first, then stop when comfortably full.
Why eating changes so much on Mounjaro
Mounjaro reduces hunger signals and slows gastric emptying. As a result:
- Portions naturally shrink
- Meal frequency often drops
- Heavy or fatty foods may trigger nausea
- Skipping meals can backfire
The challenge is not restriction — it’s nutrient density.
How much protein do you actually need?
Protein needs vary, but many adults on GLP‑1s do better aiming for:
- Roughly 2–1.6g of protein per kg of goal bodyweight
- Spread across the day in small, manageable portions
This is guidance, not a medical prescription.
Protein‑first foods that usually work well
Animal‑based options (UK‑accessible)
- Eggs
- Chicken breast or thighs (skin off if nausea‑prone)
- Turkey
- White fish (cod, haddock)
- Salmon (smaller portions)
- Greek yoghurt
- Cottage cheese
Plant‑based options
- Tofu or tempeh
- Lentils (small portions)
- Chickpeas
- Beans
- Plant protein powders
Many people tolerate simple, lightly seasoned foods best early on.
What about carbohydrates?
Carbs aren’t “bad” on Mounjaro — but they tend to crowd out protein when appetite is low.
Better‑tolerated options:
– Oats (small portions)
– Potatoes
– Rice
– Fruit (berries often work well)
Highly refined or sugary foods often feel worse.
Fats: helpful, but easy to overdo
Fat slows digestion further, which can worsen nausea.
Helpful fats: – Olive oil (small amounts) – Avocado – Nuts (careful with portions)
Very fatty takeaway meals are a common nausea trigger.
Sample protein‑first day (UK‑style)
| Meal | Example |
| Breakfast | Greek yoghurt + berries |
| Lunch | Chicken soup with vegetables |
| Snack | Protein shake |
| Dinner | White fish + potatoes |
This is about simplicity, not perfection.
Eating on injection days
Many people find it helps to: – Eat lighter meals – Reduce fat – Avoid large evening meals
This often reduces nausea significantly.
What to eat when appetite is very low
On difficult days, liquids and soft foods often work best: – Protein shakes – Soups – Yoghurts – Scrambled eggs
This is where daily nutritional support can help bridge gaps: https://www.alanspicer.com/lilyandloaf
Research context (authority)
| Source | What it supports |
| NICE TA1026 | GLP‑1 appetite effects |
| NEJM SURMOUNT‑1 | Weight loss & intake reduction |
| NHS protein guidance | Importance of adequate protein |
Sources: – NICE TA1026: https://www.nice.org.uk/guidance/ta1026
– NEJM SURMOUNT‑1: https://www.nejm.org/doi/full/10.1056/NEJMoa2206038
– NHS protein: https://www.nhs.uk/live-well/eat-well/food-types/protein-foods/
Real‑world experience
I lost over 6 stone (86lbs) using Mounjaro.
The biggest lesson wasn’t restriction — it was learning to eat enough protein even when I didn’t feel hungry.
I documented this openly here: https://www.youtube.com/@AlanSpicerisLosingIt
FAQs
What should I eat first on Mounjaro?
Protein.
Can I skip meals on Mounjaro?
Occasionally, but frequent skipping often worsens fatigue and nausea.
Is a low‑carb diet required?
No. Protein prioritisation matters more than carb avoidance.
What if meat makes me feel sick?
Try softer proteins like yoghurt, eggs, or shakes.
Will eating protein stop weight loss?
No — it supports muscle retention and long‑term results.
Next steps
If you’re starting or continuing GLP‑1 treatment in the UK: https://www.alanspicer.com/mounjaro
If you want a low‑friction way to support nutrition while appetite is low: https://www.alanspicer.com/lilyandloaf
Related reading: – Hydration & electrolytes: https://alanspicer.com/hydration-electrolytes-glp1/
– Mounjaro nausea: https://alanspicer.com/mounjaro-nausea/
Transparency: Some links are affiliate links. They help support this content at no extra cost to you.
