Step-by-Step Guide to the Best Mounjaro/Zepbound Diet



March 24, 2024

You have finally filled your script for Mounjaro or Zepbound or perhaps purchased the compounded version of tirzepatide and now you know what to maximize the effectiveness of this Mounjaro medication through diet and exercise. 

 Here are some tips for Mounjaro (tirzepatide) to get the best results for blood sugar control and weight loss. 

This is the complete guide to what to eat on Mounjaro/Zepbound.


What is Mounjaro/ Zepbound (tirzepatide)?


Mounjaro/Zepbound (tirzepatide) injection is FDA-approved as an adjunct to diet and exercise to improve glycemic control in adults with type 2 diabetes mellitus. It is an incretin hormone combining 2 molecules that have successfully managed blood sugars and weight loss. Mounjaro/Zepbound, stimulates GLP-1 as well as another hormone known as GIP.

How does Mounjaro work?


  1. Stimulates the body to release insulin when the blood sugar is high.
  2. Help the body remove excess sugar from the blood
  3. Stops the liver from making and releasing too much sugar
  4. Reduces how much food is eaten. Uses signals to identify hunger and full cues.
  5. Delays gastric emptying time.


2 Key Points for the Best Mounjaro/Zepbound (tirzepatide) diet plan.



This is a 2-prong attack for maximizing what to eat on Mounjaro/Zepbound (tirzepatide).

1. Manage any negative side effects

2. Work on regulating blood sugars and maximizing weight loss


The first step of the Mounjaro/Zepbound Diet Plan:


  1. The basics of the Mounjaro diet are to minimize any side effects. Not everyone will get side effects, but for those that do it is important to manage the side effects as much as possible. Possible side effects from Mounjaro/Zepbound include nausea, vomiting diarrhea and constipation.


Here are some tips for Mounjaro/Zepbound side effects


  1.  Eat 3-5 small meals a day
  2. Stop eating when you are full
  3. Avoid fatty foods
  4. Try eating bland foods- toast, crackers, rice etc.
  5. If constipation is a concern, check out the ultimate guide to Mounjaro constipation. 



What to eat on Mounjaro/Zepbound (tirzepatide) 



You may not have any negative side effects from Mounjaro/Zepbound or they may be minimal. 

Let’s jump into the key diet plan while on Mounjaro/Zepbound (tirzepatide).

Ideally, the best diet for Mounjaro once negative symptoms is managed, that can help manage blood sugars and also help with weight loss, and most importantly enjoyment in life.


Breakdown of the best foods to eat on Mounjaro/Zepbound (tirzepatide)


  • Protein is essential for weight loss, maintain muscle. Sources of protein include chicken, meat, pork, eggs, nuts, seeds, turkey and plant based protein such as beans, quinoa, soy.

How to calculate protein needs

The National Academy of Medicine recommends that adults get about 0.8 grams of protein a day for every kilogram they weigh as the basic requirement.

It suggests babies and children get a bit more, ranging from 1.2 grams per kilogram for infants to 0.85 grams per kilogram for teens. (To find your weight in kilograms, divide your weight in pounds by 2.2046. Then, multiply that number by 0.8 to figure out how many grams of protein you need as an adult.)

Under the guidelines, a 150-pound adult would need about 54 grams of protein per day. This is the basic amount of protein needed per day. If you are active, you may need more protein from 1.0-1.4 grams/kg a day. There are diets that restrict protein, seek guidance from your MD if you are concerned.


    1. Fiber- Foods that contain fiber are crucial because foods that contain fiber also contain an abundance of vitamins, minerals and antioxidants. Fiber can also reduce the incidence of constipation with Mounjaro (tirzepatide), help manage blood sugars and aid in weight loss, improve gut health and add interest and color to our diet.
    2. The recommended amount of fiber for women is 25 grams a day and men is 30 grams per day. This can be difficult to achieve when appetites diminish or there are food aversions that can be common with weight loss medications.


  • Fats are essential because they help food taste better, help you feel fuller longer and can provide Omega 3 and Omega 6 fatty acids which are essential for our bodies. Examples of healthy fats are fatty fish, salmon and tuna, Avocados, olive oil, seeds such as flaxseeds, sunflower seeds, chia seeds, pistachios, almonds, walnuts or hemp seeds.


  • One cannot say how important water is to a person with diabetes or weight loss. Water is a key nutrient in our body and making sure you are getting enough is crucial for better blood sugar control or weight loss or both. Water with electrolytes may also be beneficial when on weight loss medications

Pro tip

Choose an electrolyte solution that is low/no sugar.


How much water do we need?


The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

  • About 15.5 cups (3.7 liters) of fluids a day for men
  • About 11.5 cups (2.7 liters) of fluids a day for women

7 Step Guide to the Best Diet on Mounjaro/Zepbound (tirzepatide)


These best foods to eat on Mounjaro not only help manage blood sugars but also support weight loss goals. It can be difficult to meet your estimated needs with a lack of appetite or food aversions.

  1. Manage any negative symptoms from Mounjaro or Zepbound.
  2. Calculate your protein needs.
  3. Meeting your Protein needs- Make sure you are meeting your protein needs. Ideally your protein requirements should be spread out over at least 2 meals or more. This is the most ideal situation for protein absorption and utilization.
  4. Calculate your water needs..
  5. Meet your water needs.
  6. Meeting your Fiber needs. Meeting your fiber needs will help maintain blood sugar and manage any constipation from Mounjaro/Zepbound (tirzepatide) and provide for your gut health.
  7. Using healthy fats rather than saturated fats to add flavor, Omega 3 and Omega 6 fatty acids and deliciousness to our diet.


If you are following these steps and struggling to meet your health goals, there are options for you.

    1.  Understand why you are not losing weight on Mounjaro
    2. Meet with a dietitian, pharmacist, MD or a trainer to see any areas for improvement.  We are all on the same team.  Your team

Dietitian Prescription


I happen to be partial to meeting with a dietitian to help find the best diet while on Mounjaro. I happen to think meeting with a dietitian is the best part of your health care team.

In order to get the best Mounjaro diet recommendations, and personalized nutrition, consider this:

  • They can support you in meeting your goals and keeping you motivated.
  • A dietitian cannot prescribe weight loss pills or injectables.
  • Uncover the best diet while on Mounjaro/Zepbound (tirzepatide).
  • Create a personalized Mounjaro/Zepbound (tirzepatide) diet plan.
  • A dietitian helps with a meal plan that fits all these crucial nutrients into your diet.

Oftentimes meeting with a dietitian is covered by insurance without any cost to you!

Tips for Mounjaro success


  1.  Manage any symptoms from Mounjaro/Zepbound (tirzepatide)
  2. Minimize symptoms from medications such as nausea, diarrhea or constipation
  3. Success isn’t a linear process, there may be bumps along the road.
  4. Focus on health benefits or Non-scale victories.Find the best diet that works for you on Mounjaro (tirzepatide).  Keep in mind that your needs and preferences may change .

Mounjaro diet restrictions.

There is no true diet no-no on Mounjaro (tirzepatide) but there are some guidelines.

There are some Mounjaro (tirzepatide) foods to avoid.

  1. Limit high sugar foods, cookies, cakes, sugary drinks, coffees that are high in sugar etc. The goal of the medication is blood sugar control and not only can these foods raise blood sugar, they can make weight loss on Mounjaro more difficult.
  2. High fat foods- High fat foods are harder to digest. This medication can slow digestion and fatty foods take longer to digest.
  3. Mounjaro and diet soda- In an ideal world, we would all just drink water and be perfectly content. There is restriction for diet soda and Mounjaro/Zepbound but carbonated beverages can cause GI upset in some people.

Mounjaro/Zepbound (tirzepatide) diet plans:

A question I often answer is:

“Can you make me a diet plan?”  A Mounjaro/Zepbound (tirzepatide) diet plan is no different.

My answer is No.

It is really difficult to make up diet plan for weight loss or any disease state.  My answer is always, we can come up with a nutrition plan that works for you,

Not only is it really difficult to make up a specific diet plan but it is also really difficult to follow a diet plan.

For information on a customized Mounjaro/Zepbound (tirzepatide) diet plan, make an appointment to help figure out the best diet while on Mounjaro/Zepbound (tirzepatide)

A person with socks standing on a scale.
Senior Couple In Fitness Clothing Running Along Beach


If you are looking for a scale that helps determine if you are losing weight, body fat, muscle mass, or visceral fat, check out the Inbody 770 scale.  It is a fantastic scale that helps answer the “Why am I not losing weight on Mounjaro” questions.

Healthy foods for Mounjaro