A Day of Eating on Mounjaro: Meals for a Small Appetite

“I know what I should eat, I just do not know what that looks like on a plate when I am barely hungry.” If that sounds familiar, this one is for you. Here is a sample day built for a smaller appetite, with swaps for different tastes.

Portions are deliberately modest. Eat slowly and stop when you have had enough, even if there is food left.

Breakfast

• Option 1: Greek yoghurt or skyr with berries and a spoon of oats or chia
• Option 2: scrambled eggs on half a slice of wholegrain toast with spinach
• Option 3 (plant-based): soya yoghurt with seeds and fruit

Mid-morning (if hungry)

• A boiled egg, a small glass of milk or a handful of edamame

Lunch

• Option 1: a small bowl of lentil and vegetable soup with a little cheese
• Option 2: a wholegrain wrap with chicken or hummus and salad
• Option 3: tuna or bean salad with new potatoes

Afternoon

• Cottage cheese with cucumber or a few oatcakes, or an apple with a little nut butter

Dinner

• Option 1: baked salmon with roasted vegetables and a few new potatoes
• Option 2: chicken or tofu stir-fry with plenty of vegetables and a small portion of rice
• Option 3: turkey or bean chilli with a spoon of yoghurt

Drinks

Water, herbal teas, and milk or fortified plant milk. Sip steadily through the day rather than drinking a lot at once, especially with meals.

On a difficult day

If nausea or a very low appetite makes meals hard, think little and often: soup, a smoothie made with yoghurt or milk, toast with egg, or yoghurt. Something nourishing is far better than nothing. If you are struggling to eat for more than a day or two, speak to your prescriber.

Make it yours

This is a template, not a rulebook. The best plan is one built around the foods you enjoy, your routine, your health and your goals.

Read more: what to eat on Mounjaro and how much protein you need on GLP-1. For a plan built around you, explore GLP-1 support with Emily.

This article is general nutrition information, not medical advice. If you are taking GLP-1 medication, follow your prescriber’s guidance and speak to them before changing your diet, especially if you have diabetes or another medical condition. Read our health disclaimer.