Oct 07, 2026

A 7-Day Mounjaro Meal Plan for Low-Appetite Days (UK)

A woman portions a tray of roast chicken, vegetables and lentils into a row of glass containers in a bright kitchen with navy cabinets and a yellow kettle.

This is a seven-day eating plan for someone on Mounjaro whose appetite has halved. Every meal has its protein and fibre counted, portions are given in grams so you can check them once and then eyeball them, and the whole week comes from an ordinary UK supermarket shop, listed after the seven days. There is no official Mounjaro diet; the manufacturer and the NHS advise a reduced-calorie diet alongside the medicine and nothing more specific. What follows is that advice made usable on a small stomach, built around the two targets the weight-loss research supports: 1.2 to 1.6 g of protein per kilogram of body weight a day, and 30 g of fibre.^{1, 2}

Each day: three small meals and one or two snacks, 95 to 110 g of protein, 26 to 32 g of fibre, 1.5 to 2 litres of fluid, roughly 1,350 to 1,550 kcal
Portions: given in grams for the middle tier (75 to 95 kg); lighter and heavier people adjust by the rule after the seven days
Rough days: every meal has a half-portion version and there is a fallback for days you cannot face food
Cook once, eat four times: three batch recipes carry the week

Optional download. The whole plan is on this page. If you would rather have it on paper or on your phone, the same plan is here as a printable PDF (7 pages), with a separate tick-box shopping list (2 pages). No sign-up, no email.

How the plan is built

People on GLP-1 medicines eat a quarter to a third less than before without trying,³ so each small meal has to carry more protein and fibre than it used to. Every main meal here has 25 to 35 g of protein, because that is roughly what a single meal can use for maintaining muscle, and spreading protein across the day builds more of it than one large portion.⁴ Fibre comes from oats, beans, lentils, chia and fruit rather than large volumes of vegetables, because volume is the thing a Mounjaro appetite cannot do. Fat is kept low, especially in the two days after the injection, because fat slows a stomach the medicine has already slowed. Fluids sit between meals rather than with them, so they do not fill a stomach that has four bites of room.

This is the practical companion to what to eat on Mounjaro, which explains the food choices, and how much protein you need, which gives the figure for your weight. It is one chapter of our guide to living well on Mounjaro.

The 7-day Mounjaro meal plan, day by day

Each meal shows its approximate protein and fibre in grams, for the middle portion tier. Portions are small: a side plate, a cereal bowl, a 200 g pot.

Day 1, Monday

Breakfast: overnight oats: 40 g oats soaked in 150 ml milk with 15 g chia and 80 g berries (about 15 g protein, 11 g fibre)
Lunch: lentil and vegetable soup, 300 ml bowl, with one slice of high-fibre bread (about 16 g protein, 11 g fibre)
Dinner: 120 g baked salmon, one small potato with skin, 80 g green beans (about 30 g protein, 6 g fibre)
Snack: 200 g strained Greek yoghurt (about 20 g protein, no fibre)
Day total: about 81 g protein, around 90 g with milk in tea; 28 g fibre

Day 2, Tuesday

Breakfast: two eggs scrambled on one slice of high-fibre toast (about 17 g protein, 3 g fibre)
Lunch: tuna and butter bean salad: one small tin of tuna, half a tin of butter beans, cherry tomatoes, cucumber, a teaspoon of olive oil (about 32 g protein, 8 g fibre)
Dinner: chicken and chickpea traybake, one portion (about 32 g protein, 8 g fibre)
Snacks: two kiwis; 100 g cottage cheese (about 12 g protein, 5 g fibre)
Day total: about 93 g protein; 24 g fibre, so add a tablespoon of ground flaxseed to breakfast on this day to reach 27 g

Day 3, Wednesday

Breakfast: 200 g strained Greek yoghurt, 30 g oats, one chopped apple with skin (about 24 g protein, 7 g fibre)
Lunch: leftover traybake, half a portion, in a small wholemeal wrap with spinach (about 22 g protein, 7 g fibre)
Dinner: turkey chilli, one portion, with 60 g cooked brown rice (about 28 g protein, 10 g fibre)
Snacks: one boiled egg; five prunes (about 7 g protein, 3 g fibre)
Day total: about 81 g protein, more with milk in drinks; 27 g fibre

Day 4, Thursday

Breakfast: porridge: 40 g oats in 200 ml milk with 15 g ground flaxseed and half a banana (about 14 g protein, 8 g fibre)
Lunch: 150 g cottage cheese, three oatcakes, cherry tomatoes (about 20 g protein, 4 g fibre)
Dinner: leftover chilli on one small jacket potato with skin (about 27 g protein, 11 g fibre)
Snacks: 20 g almonds; two kiwis (about 4 g protein, 6 g fibre)
Day total: about 65 g protein, so this is the day for a mid-afternoon shake of 250 ml milk and one scoop, which lifts it to about 95 g; 29 g fibre

Day 5, Friday, injection evening

Breakfast: overnight oats as Day 1 (about 15 g protein, 11 g fibre)
Lunch: chicken and lentil soup: lentil soup base with 60 g shredded cooked chicken stirred in (about 28 g protein, 8 g fibre)
Dinner, light: 120 g poached white fish, 150 g mashed potato made with milk, 80 g peas (about 30 g protein, 7 g fibre)
Snack: 200 g strained Greek yoghurt (about 20 g protein, no fibre)
Day total: about 93 g protein; 26 g fibre

Day 6, Saturday, plain day

Breakfast: one boiled egg, one slice of high-fibre toast, half a banana (about 11 g protein, 5 g fibre)
Lunch: 75 g cooked brown rice, 80 g plain cooked chicken, cucumber (about 27 g protein, 3 g fibre)
Dinner: two-egg omelette with a handful of spinach and 30 g grated cheddar, one slice of bread (about 27 g protein, 4 g fibre)
Snacks: three oatcakes with 100 g cottage cheese; two kiwis (about 14 g protein, 7 g fibre)
Day total: about 79 g protein, more with milk; 19 g fibre, which is deliberate on a plain day, and the oats are back tomorrow

Day 7, Sunday, plain day

Breakfast: 200 g strained Greek yoghurt with two chopped kiwis and 15 g chia (about 22 g protein, 9 g fibre)
Lunch: leftover lentil soup, 300 ml, with three oatcakes (about 15 g protein, 10 g fibre)
Dinner: 100 g roast chicken, 80 g carrots, one small potato (about 32 g protein, 6 g fibre)
Snacks: five prunes; a glass of milk (about 9 g protein, 3 g fibre)
Day total: about 78 g protein, more with milk; 28 g fibre

Across the week that averages about 95 g of protein and 27 g of fibre a day for the middle tier, with no meal larger than a side plate. The days that run short on protein say so and say what to add. If you are heavier, the second snack every day is the simplest fix.

How to use it: portions by body weight, timing and fluids

Portion tiers. The gram portions below are for someone of 75 to 95 kg, which gives 95 to 110 g of protein a day. Under 75 kg: use the portions as written and drop one snack; 85 to 95 g of protein is enough. Over 95 kg: keep the meals as written and add the second snack every day, or add 50 g to each protein portion; aim for 120 to 150 g. Use your current weight and recalculate as you lose.

Timing. Eat something within an hour of waking and then every three to four hours. An empty stomach on this medicine makes nausea worse, and a day of nothing produces the headache and tiredness that get blamed on the drug. Finish dinner at least two hours before lying down.

Injection day. If you inject on Friday evening, Saturday and Sunday are the plain, low-fat days below; shift the week to match your own day. Keep the evening meal before the injection light.

Fluids. 1.5 to 2 litres a day, mostly between meals: a glass on waking, one mid-morning, one mid-afternoon, one in the evening, and tea or coffee on top. A marked bottle on the desk does the remembering. Milk in the plan counts towards both protein and fluid.

Mounjaro meal plan shopping list, and what to look for on the label

UK labels give protein and fibre per 100 g on the back; that line, not the front of the pack, decides whether the plan's numbers hold.

Dairy and eggs: 18 eggs; 1 kg strained Greek yoghurt or skyr; 600 g cottage cheese; 2 litres semi-skimmed milk; a small block of cheddar. Yoghurt is in the plan because straining removes the watery whey, so a small pot carries two to three times the protein of ordinary yoghurt and sits well on a slow stomach. Proper strained Greek yoghurt and skyr run at 9 to 11 g of protein per 100 g; much of what is sold as "Greek-style" is 4 to 6 g. Look for 9 g or more, buy natural rather than flavoured, and choose the fat level you tolerate: 0% has slightly more protein per spoon, full fat sits more gently for some. Cottage cheese should be 10 to 12 g per 100 g, natural.
Meat and fish: 4 skinless chicken thighs; 500 g turkey mince (5% fat); 2 salmon fillets (about 120 g each); 2 white fish fillets; 3 small tins of tuna in spring water; 2 tins of sardines. A small tin of drained tuna is 20 to 25 g of protein. Sardines and mackerel bring omega-3 as well.
Tins and dry goods: 500 g red lentils; 2 tins kidney beans; 1 tin black beans; 1 tin chickpeas; 2 tins butter beans; 2 tins chopped tomatoes; 1 kg rolled oats; chia seeds or ground flaxseed; 250 g brown rice; a loaf of high-fibre wholemeal or seeded bread; a pack of oatcakes; small wholemeal wraps; stock cubes. "High fibre" on a UK label means at least 6 g per 100 g; a slice of bread at that level gives 3 to 4 g of fibre and 4 to 5 g of protein, where white bread gives about 1 g of fibre. Rolled or jumbo oats are about 9 g of fibre per 100 g; flavoured porridge pots and granola add sugar and halve the fibre per spoon. Tinned beans and lentils are fine, rinsed: half a tin is 7 to 9 g of fibre and 6 to 8 g of protein.
Fruit and vegetables: 10 kiwis; a bag of prunes; 2 bananas; 4 apples; 500 g frozen berries; 2 onions; carrots; celery; 2 peppers; a red onion; a bag of spinach; broccoli; green beans; cherry tomatoes; a cucumber; 4 small potatoes; 1 lemon; garlic; fresh parsley or coriander. Kiwis and prunes are here for a reason: in a head-to-head trial they matched psyllium, the standard fibre supplement, for constipation, so fruit and a fibre supplement are both valid routes.⁵
Store cupboard: olive oil; smoked paprika; cumin; chilli; oregano; a bay leaf; salt and pepper; a tub of hummus; a bag of almonds; peanut butter; a protein powder you like. Protein powder: 20 g or more of protein per serving and no more sugar than you want; whey, pea and soya all work. "Light" and "diet" products are often lower in protein than the standard version; read the protein line, not the calorie badge.

Cost: around £45 to £55 for one person at a mid-range supermarket in autumn 2026, which is less than two takeaways, and the lentils, oats and tins carry into the following week.

Three batch recipes for the week

Lentil and vegetable soup, six bowls. Soften one chopped onion, two carrots and two celery sticks in a tablespoon of olive oil for ten minutes. Add 250 g red lentils, a tin of chopped tomatoes, 1.2 litres of stock, a teaspoon of cumin and a bay leaf. Simmer 25 minutes until the lentils collapse; blend if you prefer it smooth. Each 300 ml bowl: about 11 g of protein and 8 g of fibre. Freezes well, and it is the thing you can eat when nothing else appeals. Stir in cooked chicken, a boiled egg or a spoon of yoghurt to lift the protein.

Chicken and chickpea traybake, four portions. Four skinless chicken thighs, a drained tin of chickpeas, two sliced peppers and a red onion in a roasting tin with a tablespoon of olive oil, a teaspoon of smoked paprika, salt and the juice of half a lemon. Roast at 200°C for 35 minutes. Each portion, one thigh and a quarter of the tin: about 32 g of protein and 8 g of fibre. Good hot, cold, or shredded into a wrap.

Turkey chilli, six portions. Brown 500 g of 5% turkey mince with a chopped onion. Add a tin of chopped tomatoes, a drained tin of kidney beans, a drained tin of black beans, a teaspoon each of cumin, chilli and oregano, and 200 ml of stock. Simmer 30 minutes. Each portion: about 26 g of protein and 9 g of fibre. On rice, on a small jacket potato, or on its own with a spoon of yoghurt.

Dietary requirements, allergies and intolerances

The plan assumes you can eat everything. Most people cannot, so here is what changes for each requirement, slot by slot. The protein and fibre figures hold within a few grams for every swap except the vegan one, which is noted.

Requirement	What changes in this plan
Lactose intolerance	Lactose-free milk in the oats, porridge and shakes. Strained Greek yoghurt and skyr are low in lactose because the straining removes most of it, and hard cheese has almost none; most people with lactose intolerance tolerate the portions here. If not, use the dairy-allergy swaps.
Milk allergy or dairy-free	High-protein soya yoghurt in the yoghurt slots (look for 5 g of protein per 100 g or more; most plant yoghurts are 1 to 3 g and will not do), soya milk in the oats and shakes (3 g per 100 ml; oat and almond milks are about 1 g), silken tofu or an extra half tin of beans for cottage cheese, no cheddar in the omelette. Protein drops by about 8 g a day; the shake covers it.
Egg allergy	Breakfast eggs become 150 g of cottage cheese or a tofu scramble (150 g firm tofu, turmeric, spinach). The Saturday omelette becomes a chickpea-flour pancake with spinach and cheese. The boiled-egg snacks become 100 g of cottage cheese or 20 g of almonds.
Fish allergy, or you do not eat fish	Chicken, turkey or firm tofu in the salmon and white-fish slots; the tuna salad becomes half a tin of chickpeas with 30 g of cheddar and the same beans and salad. Add a tablespoon of ground flaxseed or a few walnuts somewhere in the day for the omega-3 the fish was providing.
Nut allergy	Pumpkin or sunflower seeds for the almonds, tahini or a seed butter for the peanut butter. Check the protein powder and the oatcakes for nut warnings. Chia and flaxseed are seeds, not nuts, and stay.
Soya allergy	Only matters if you are also dairy-free or vegan: use a pea-based milk and a coconut or pea-based yoghurt (check the protein line), more beans and lentils, and a pea or rice protein powder. If gluten is fine, seitan is the densest plant protein available.
Coeliac disease or gluten-free	Oats labelled gluten-free. Gluten-free bread, which is often low in fibre, so look for 6 g per 100 g or add a tablespoon of flaxseed. Rice cakes or gluten-free oatcakes. Check the stock cubes and the protein powder. Everything else in the plan is naturally gluten-free.
IBS, or following a low-FODMAP approach	The plan is pulse-heavy, which is the problem. Keep lentils to 45 g cooked and chickpeas to 40 g a sitting, both from a rinsed tin; swap the kidney beans in the chilli for extra turkey or firm tofu; cook the onion and garlic out and use garlic-infused oil and the green tops of spring onions instead. Prunes are high in FODMAPs, so kiwis take their slot. Lactose-free dairy, no more than ten almonds, oats, chia and flaxseed are fine. Fibre falls to about 22 g; build it back with kiwis, oats and chia rather than pulses, and do this with a dietitian if you can.
Vegetarian	Tofu or halloumi in the traybake, green lentils and an extra tin of beans in the chilli; eggs, cottage cheese and yoghurt already carry most of the protein. Protein drops by about 10 g a day; add the shake.
Vegan	Harder on a small appetite, because plant protein comes with volume. Combine the dairy-free and vegetarian swaps, use a pea or soya protein powder every day, and ask your GP for a B12 and iron check within a few months. Expect 80 to 90 g of protein a day rather than 95 to 110 unless you add a second shake.
Type 2 diabetes	Keep the carbohydrate portions as written and consistent from day to day, and check with your diabetes team before changing them, especially if you take insulin or a sulfonylurea alongside Mounjaro. The protein and fibre targets are the same.
Kidney disease	The protein target in this plan does not apply. Your renal dietitian sets your figure; use the structure, not the amounts.
Tight budget	Frozen fish and frozen berries over fresh; eggs and tinned fish over chicken; dried lentils over tinned beans; own-brand strained yoghurt, which is usually the same 10 g per 100 g at half the price.

Mounjaro is not used in pregnancy or while breastfeeding, so there is no version of this plan for either; pregnancy and Mounjaro explains what to do if you become pregnant while taking it.

The half-portion version for rough days

In the two or three days after an injection, or after a dose increase, the full plan may be too much. Halve the portions again and keep the protein: half a bowl of soup and a yoghurt; one egg and half a slice of toast; a few bites of chicken and a spoon of rice. Keep the fluids. Eat something every three hours even so; nausea is worse on an empty stomach, and a day of nothing produces the headache and tiredness that get blamed on the medicine. Feeling sick on Mounjaro has the detail, and the first-week guide covers the days when all of this is new.

The fallback for a day you cannot face food: a shake of 250 ml milk, a scoop of protein powder, half a banana and a spoon of oats, sipped over an hour (about 35 g of protein); a yoghurt mid-afternoon; a small bowl of soup in the evening. About 65 g of protein, far better than nothing.

Snacks on Mounjaro, with protein and fibre counted

On Mounjaro a snack is a protein or fibre delivery between meals you could not finish, not a treat. With their figures: 200 g strained Greek yoghurt (about 20 g protein); a boiled egg (about 7 g protein); 100 g cottage cheese with three oatcakes (about 14 g protein, 3 g fibre); two kiwis (about 4 g fibre); five prunes (about 3 g fibre); 20 g almonds (about 4 g protein, 2.5 g fibre); a glass of milk (about 8 g protein); 50 g hummus with carrot sticks (about 4 g protein, 4 g fibre); 30 g cheddar with an apple (about 7 g protein, 3 g fibre); a protein shake in milk (about 30 g protein). What does not count: crisps, biscuits and a "small" bar of chocolate, which are the foods a small appetite leaves no room for. Constipation on Mounjaro explains why the kiwis and prunes earn their place.

Breakfasts that work on Mounjaro

Breakfast is where protein most often collapses to toast, and where fixing it does most good, because an empty stomach is a nauseous one. Overnight oats with chia and milk (about 15 g protein); Greek yoghurt with oats and fruit (about 24 g protein); two eggs in any form (about 13 g protein, 17 g with toast); cottage cheese on oatcakes (about 20 g protein); a smoothie of milk, banana, oats and a spoon of peanut butter on a day you cannot chew (about 15 g protein, 35 g with a scoop of protein powder).

Cooking for a family when you can barely eat

Nobody answers this one, and forums are full of it. The plan above feeds a family with one change: you serve yourself from the same pan, on a side plate, before the pasta or bread goes on. The traybake, the chilli and the soup are family food. Children and partners get rice, potatoes, bread and bigger portions; you get the protein and vegetables with a spoon of the starch. Cook the carbohydrate separately so your portion is a decision, not a default. And eat with them: a small plate at the table is better for you and for them than picking at the kitchen counter afterwards.

What this Mounjaro meal plan is not

It is not a calorie target. Most people on Mounjaro need to make sure they are eating enough, not less, and the plan runs at roughly 1,350 to 1,550 kcal; if your day comes in far below that, add a snack rather than congratulating yourself. It is not a crash diet, a food-group ban or a "Mounjaro diet drink". And it is not medical advice: if you have diabetes, kidney disease or another condition, a dietitian can adapt it to you.

What we don't know

The ideal protein and fibre split on these medicines. The targets come from weight-loss research generally.^{1, 2}
Whether structured plans beat habits. Meal planning is associated with better diet quality in large surveys, but that is association, not trial evidence.⁶
Nutrient figures vary by brand and by how you cook; the numbers above are typical UK values, not laboratory ones.

Frequently asked questions

What is the Mounjaro 7-day diet plan?

There is no official one. This plan is a practical version of the general advice: small meals with 25 to 35 g of protein at each, 26 to 32 g of fibre a day, low fat, plenty of fluid, built from UK supermarket food.

How many meals a day should I eat on Mounjaro?

Three small meals and one or two snacks. One meal a day makes the protein and fibre targets almost impossible and leaves you tired and hungry by evening.

What are good snacks on Mounjaro?

Strained Greek yoghurt, a boiled egg, cottage cheese and oatcakes, two kiwis, prunes, a handful of almonds, a glass of milk, hummus with carrot.

What should I have for breakfast on Mounjaro?

Something with 15 to 25 g of protein that sits well: overnight oats with chia, Greek yoghurt with oats, eggs, cottage cheese on oatcakes, or a milk-based smoothie on a rough day.

Which Greek yoghurt is best on Mounjaro?

Strained Greek yoghurt or skyr with 9 g of protein per 100 g or more on the label, natural rather than flavoured. "Greek-style" yoghurts are often 4 to 6 g and will not reach the plan's numbers.

Sources

Leidy HJ, et al. The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, 2015. PubMed 25926512.
Dimidi E, et al. British Dietetic Association guidelines for the dietary management of chronic constipation in adults. Journal of Human Nutrition and Dietetics, 2025. PubMed 41081513.
Blundell J, et al. Effects of once-weekly semaglutide on appetite, energy intake, control of eating, food preference and body weight in subjects with obesity. Diabetes, Obesity and Metabolism, 2017. PubMed 28266779.
Mamerow MM, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. Journal of Nutrition, 2014. PubMed 24477298.
Chey SW, et al. Exploratory comparative effectiveness trial of green kiwifruit, psyllium, or prunes in US patients with chronic constipation. American Journal of Gastroenterology, 2021. PubMed 34074830.
Ducrot P, et al. Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. International Journal of Behavioral Nutrition and Physical Activity, 2017. PubMed 28153017.

This article is general information, not medical or dietary advice. Mounjaro is a prescription medicine: follow your prescriber's instructions, and ask a GP or dietitian to adapt this plan if you have diabetes or another condition.

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