Mounjaro and Zepbound (tirzepatide) act on two hormone pathways, GIP and GLP-1, and many people notice a strong drop in appetite. The goal of a meal plan on tirzepatide is not to eat as little as possible. It is to eat enough of the right things, in portions that feel comfortable.
This example is built for roughly 1,400 to 1,600 calories and about 110 to 120 g of protein a day. Your own needs may be different.
Day 1
- Breakfast: 2 scrambled eggs, 1 slice of toast, half an avocado
- Snack: 150 g Greek yogurt with berries
- Lunch: Chicken, rice and vegetable soup
- Snack: Cheese stick and an apple
- Dinner: Baked cod, roasted potatoes and steamed green beans
Day 2
- Breakfast: Overnight oats made with milk, chia seeds and a scoop of protein powder
- Snack: Cottage cheese with pineapple
- Lunch: Turkey and hummus wrap with cucumber
- Snack: A small glass of milk or kefir
- Dinner: Lean beef and vegetable stir-fry over jasmine rice, lightly seasoned
Day 3: injection day
Many people find appetite is lowest in the day or two after their weekly dose, so keep this day lighter and softer.
- Breakfast: Banana and peanut butter smoothie with milk
- Snack: Plain crackers with a little cheese
- Lunch: Lentil soup with a small bread roll
- Snack: Greek yogurt
- Dinner: Poached salmon, mashed potato and soft carrots
How to adjust this plan
- If you feel full fast, keep the protein part of each meal and cut back on the rest
- If you have constipation, add kiwi, prunes, oats and extra water
- If you have reflux, skip tomato-heavy and spicy dishes and eat dinner earlier
- If you are losing weight very quickly or feel weak, you may be eating too little; speak to your clinician
The bottom line
Small, protein-first meals and a lighter injection day make tirzepatide easier to live with. A personalised plan built around your own weight, symptoms and schedule will always fit better than a generic one.
