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If you’re on Mounjaro (aka Tirzepatide) and ready to kick your weight loss into high gear without sacrificing flavor or satisfaction, you’re in the right place.
This 10-day Mounjaro meal plan isn’t just about shedding pounds – it’s about fueling your body like a boss while keeping hunger at bay. Mounjaro helps regulate appetite and blood sugar, but let’s be real – what you put on your plate can make or break how you feel.
Get ready for protein-packed, nutrient-dense meals that are as easy to make as they are delicious. From breakfasts that actually fill you up to dinners that keep you on track, this plan fits perfectly into the 1400 to 1800 daily calorie range and hits that sweet spot of 90 to 150 grams of protein.
Expect to stay full longer, feel more energized, and give your body the boost it needs to crush those weight loss goals. Let’s get cooking!
What to Expect on This Meal Plan
High-Protein Focus
Each meal emphasizes lean proteins like chicken, eggs, and Greek yogurt to keep you full.
Simple and Quick
These meals won’t take hours to make. Many are meal-prep friendly and can be made ahead of time and stored for the week. Trust us, we want to help you make this was easy and painless as possible!
Balanced Calories
With a daily target of 1400 to 1800 calories, most people can comfortably stay within weight loss ranges (aka a calorie deficit). We created this as a general Mounjaro meal plan, but your body may requireme more — or less – calories each day to lose weight or maintain your current weight. Be sure to talk with your doctor or a registered dietician if you want some guidance on the optimal calories for your personal situation.
Tips to Remember:
- Stay hydrated (aim for at least 64 oz. of water daily) + electrolytes
- Listen to your body – Mounjaro can affect appetite, so adjust portions if needed.
- Avoid overly processed foods that can spike blood sugar and derail progress.
10-Day Mounjaro Meal Plan Breakdown
Day 1
Breakfast: Spinach and Feta Omelet
- Calories: 320
- Protein: 35g
- Prep: Whisk 3 eggs, fold in spinach and feta, and cook over medium heat.
Lunch: Grilled Chicken Caesar Salad
- Calories: 400
- Protein: 45g
- Prep: Grill 6 oz. chicken breast, slice, and toss over romaine with 2 tbsp. Caesar dressing.
Dinner: Baked Salmon with Roasted Veggies
- Calories: 450
- Protein: 40g
- Prep: Bake 5 oz. salmon with olive oil and seasoning, serve with roasted broccoli and carrots.
Snack: Greek Yogurt with Almond Butter
- Calories: 250
- Protein: 20g
- Prep: Mix 1 cup plain Greek yogurt with 1 tbsp. almond butter.
Daily Total: 1420 Calories | 140g Protein
Day 1 Summary Table
| Meal | Calories | Protein |
|---|---|---|
| Spinach and Feta Omelet | 320 | 35g |
| Grilled Chicken Caesar | 400 | 45g |
| Baked Salmon & Veggies | 450 | 40g |
| Greek Yogurt + Almond | 250 | 20g |
| Total | 1420 | 140g |
Day 2
Breakfast: Cottage Cheese and Berries
- Calories: 300
- Protein: 30g
- Prep: 1 cup low-fat cottage cheese topped with mixed berries.
Lunch: Turkey and Avocado Lettuce Wraps
- Calories: 380
- Protein: 42g
- Prep: Wrap sliced turkey and avocado in large romaine leaves.
Dinner: Beef Stir Fry
- Calories: 480
- Protein: 50g
- Prep: Stir fry 6 oz. sirloin strips with bell peppers and soy sauce.
Snack: Hard-Boiled Eggs (2) with Cheese Stick
- Calories: 260
- Protein: 25g
Daily Total: 1420 Calories | 147g Protein
Day 2 Summary Table
| Meal | Calories | Protein |
| Cottage Cheese and Berries | 300 | 30g |
| Turkey Avocado Lettuce Wrap | 380 | 42g |
| Beef Stir Fry | 480 | 50g |
| Eggs + Cheese Stick | 260 | 25g |
| Total | 1420 | 147g |
Day 3
Breakfast: Scrambled Eggs with Turkey Sausage
- Calories: 340
- Protein: 38g
- Prep: Scramble 3 eggs with turkey sausage links.
Lunch: Tuna Salad with Cucumbers
- Calories: 410
- Protein: 48g
- Prep: Mix canned tuna with Greek yogurt and serve with sliced cucumbers.
Dinner: Pork Chops with Asparagus
- Calories: 460
- Protein: 44g
- Prep: Grill 6 oz. pork chop and roast asparagus in olive oil.
Snack: Protein Shake
- Calories: 230
- Protein: 22g
Daily Total: 1440 Calories | 152g Protein
Day 3 Summary Table
| Meal | Calories | Protein |
| Scrambled Eggs + Sausage | 340 | 38g |
| Tuna Salad + Cucumbers | 410 | 48g |
| Pork Chops + Asparagus | 460 | 44g |
| Protein Shake | 230 | 22g |
| Total | 1440 | 152g |
Day 4
Breakfast: Egg and Cheese Muffins
- Calories: 310
- Protein: 34g
- Prep: Bake eggs with shredded cheese in muffin tins.
Lunch: Grilled Shrimp Salad
- Calories: 420
- Protein: 46g
- Prep: Grill shrimp and serve over mixed greens with vinaigrette.
Dinner: Chicken Thighs with Zucchini
- Calories: 460
- Protein: 50g
- Prep: Bake 6 oz. chicken thighs with roasted zucchini.
Snack: Cottage Cheese and Walnuts
- Calories: 250
- Protein: 22g
Daily Total: 1440 Calories | 152g Protein
Day 5
Breakfast: Smoked Salmon and Cream Cheese Roll-Ups
- Calories: 320
- Protein: 36g
- Prep: Roll smoked salmon around cream cheese and cucumber slices.
Lunch: Grilled Steak and Arugula Salad
- Calories: 450
- Protein: 48g
- Prep: Grill 6 oz. steak, slice, and serve over arugula with a drizzle of olive oil and lemon.
Dinner: Lemon Garlic Shrimp with Cauliflower Rice
- Calories: 470
- Protein: 50g
- Prep: Sauté shrimp in garlic, lemon, and butter. Serve over cauliflower rice.
Snack: Greek Yogurt with Chia Seeds
- Calories: 250
- Protein: 24g
- Prep: Stir 1 tbsp. chia seeds into 1 cup plain Greek yogurt.
Daily Total: 1490 Calories | 158g Protein
Day 5 Summary Table
| Meal | Calories | Protein |
|---|---|---|
| Salmon Cream Cheese Roll-Ups | 320 | 36g |
| Grilled Steak Salad | 450 | 48g |
| Lemon Garlic Shrimp | 470 | 50g |
| Greek Yogurt + Chia | 250 | 24g |
| Total | 1490 | 158g |
Day 6
Breakfast: Protein Pancakes with Almond Butter
- Calories: 330
- Protein: 34g
- Prep: Blend 1 scoop protein powder, 1 egg, and 1 banana. Cook and top with almond butter.
Lunch: Chicken and Veggie Stir Fry
- Calories: 420
- Protein: 46g
- Prep: Stir fry 6 oz. chicken breast with bell peppers, broccoli, and soy sauce.
Dinner: Grilled Mahi Mahi with Asparagus
- Calories: 460
- Protein: 50g
- Prep: Grill 6 oz. mahi mahi and roast asparagus with olive oil.
Snack: Hard-Boiled Eggs and Cheese
- Calories: 260
- Protein: 28g
Daily Total: 1470 Calories | 158g Protein
Day 6 Summary Table
| Meal | Calories | Protein |
|---|---|---|
| Protein Pancakes | 330 | 34g |
| Chicken Stir Fry | 420 | 46g |
| Grilled Mahi Mahi | 460 | 50g |
| Eggs + Cheese | 260 | 28g |
| Total | 1470 | 158g |
Day 7
Breakfast: Breakfast Tacos with Eggs and Turkey Sausage
- Calories: 340
- Protein: 38g
- Prep: Scramble 3 eggs with turkey sausage and serve in low-carb tortillas.
Lunch: Greek Chicken Bowl
- Calories: 430
- Protein: 50g
- Prep: Mix grilled chicken, cucumbers, tomatoes, and tzatziki over cauliflower rice.
Dinner: Ribeye Steak with Green Beans
- Calories: 480
- Protein: 52g
- Prep: Grill 6 oz. ribeye and serve with sautéed green beans.
Snack: Cottage Cheese with Blueberries
- Calories: 250
- Protein: 24g
- Prep: Top 1 cup of cottage cheese with a handful of blueberries.
Daily Total: 1500 Calories | 164g Protein
Day 7 Summary Table
| Meal | Calories | Protein |
|---|---|---|
| Breakfast Tacos | 340 | 38g |
| Greek Chicken Bowl | 430 | 50g |
| Ribeye + Green Beans | 480 | 52g |
| Cottage Cheese + Berries | 250 | 24g |
| Total | 1500 | 164g |
Day 8
Breakfast: Turkey and Spinach Scramble
- Calories: 330
- Protein: 37g
- Prep: Scramble 3 eggs with ground turkey and spinach.
Lunch: Grilled Chicken and Avocado Bowl
- Calories: 430
- Protein: 49g
- Prep: Grill 6 oz. chicken and serve over mixed greens with avocado slices.
Dinner: Cod with Garlic Butter and Green Beans
- Calories: 470
- Protein: 51g
- Prep: Bake 6 oz. cod fillet in garlic butter and serve with roasted green beans.
Snack: Greek Yogurt with Pumpkin Seeds
- Calories: 250
- Protein: 24g
- Prep: Stir 1 tbsp. pumpkin seeds into 1 cup plain Greek yogurt.
Daily Total: 1480 Calories | 161g Protein
Day 8 Summary Table
| Meal | Calories | Protein |
|---|---|---|
| Turkey + Spinach Scramble | 330 | 37g |
| Grilled Chicken + Avocado | 430 | 49g |
| Cod + Green Beans | 470 | 51g |
| Greek Yogurt + Seeds | 250 | 24g |
| Total | 1480 | 161g |
Day 9
Breakfast: Ham and Egg Cups
- Calories: 320
- Protein: 36g
- Prep: Bake ham slices in muffin tins and crack eggs inside, then bake until set.
Lunch: Beef and Roasted Veggie Bowl
- Calories: 440
- Protein: 50g
- Prep: Grill 6 oz. beef and serve with roasted bell peppers and zucchini.
Dinner: Grilled Salmon with Avocado Salsa
- Calories: 480
- Protein: 52g
- Prep: Grill 5 oz. salmon and top with avocado salsa.
Snack: Hard-Boiled Eggs and Almonds
- Calories: 260
- Protein: 25g
Daily Total: 1500 Calories | 163g Protein
Day 9 Summary Table
| Meal | Calories | Protein |
|---|---|---|
| Ham + Egg Cups | 320 | 36g |
| Beef + Roasted Veggies | 440 | 50g |
| Grilled Salmon + Salsa | 480 | 52g |
| Eggs + Almonds | 260 | 25g |
| Total | 1500 | 163g |
Day 10
Breakfast: Bacon and Egg Breakfast Bowl
- Calories: 340
- Protein: 38g
- Prep: Scramble eggs with crispy bacon and spinach.
Lunch: Greek Chicken Pita
- Calories: 420
- Protein: 47g
- Prep: Fill a low-carb pita with grilled chicken, cucumber, and feta.
Dinner: Ribeye with Roasted Brussels Sprouts
- Calories: 500
- Protein: 55g
- Prep: Grill 6 oz. ribeye and roast Brussels sprouts in olive oil.
Snack: Cottage Cheese with Almond Butter
- Calories: 260
- Protein: 24g
Daily Total: 1520 Calories | 164g Protein
Day 10 Summary Table
| Meal | Calories | Protein |
|---|---|---|
| Bacon + Egg Bowl | 340 | 38g |
| Greek Chicken Pita | 420 | 47g |
| Ribeye + Brussels Sprouts | 500 | 55g |
| Cottage Cheese + Almond | 260 | 24g |
| Total | 1520 | 164g |
Tips for Success with the Mounjaro Meal Plan
Prep Like a Pro: Set aside time to batch-cook proteins like chicken, ground turkey, or lentils. Prepping ahead saves time and keeps healthy options within reach when hunger strikes.
Tune into Your Body: Mounjaro can lower your appetite, so honor your fullness cues. Don’t feel pressured to finish every bite if you’re satisfied. Leftovers are your friend!
Customize with Confidence: Love a little variety? Feel free to swap meals or snacks within the plan to match your cravings and dietary needs. Flexibility is key to long-term success.
FAQs About the Meal Plan for Mounjaro
Q: Can I adjust portion sizes?
A: Absolutely! Mounjaro naturally reduces appetite, so start with smaller portions and eat until you’re comfortably full. Listen to your body and trust it to guide you.
Q: What should I do if I feel nauseous?
A: Stick to bland, easy-to-digest foods like rice, toast, or bananas. Avoid rich, greasy, or spicy dishes. If nausea persists, don’t hesitate to reach out to your healthcare provider.
Q: Do I need to avoid carbs?
A: No need to fear carbs! Opt for complex carbs like quinoa, sweet potatoes, and whole grains. These provide lasting energy and keep blood sugar stable.
Q: Can I skip meals if I’m not hungry?
A: It’s okay to skip a meal occasionally, but try to eat light, nutrient-dense snacks to keep your energy up. Small portions can help you stay nourished even when your appetite dips.
Q: What if I’m still hungry on Mounjaro?
A: Hunger may vary as your body adjusts. Focus on high-protein, fiber-rich snacks like Greek yogurt, hard-boiled eggs, or cottage cheese to stay fuller longer.
Q: What foods should I avoid when taking Mounjaro?
A: Limit fried, greasy foods and overly processed snacks as they can trigger nausea and discomfort. Focus on whole, minimally processed meals to support digestion and energy.
Q: Is there anything I can eat or take to avoid acid reflux or heartburn?
A: Yes! Opt for smaller, more frequent meals and avoid eating too close to bedtime. Ginger tea, oatmeal, and non-citrus fruits can help soothe digestion. Avoid caffeine, spicy foods, and carbonated drinks if reflux is an issue.
Final Thoughts on the Mounjaro Meal Plan
Starting Mounjaro doesn’t have to feel overwhelming. This 10-day meal plan serves as your guide to simple, nourishing, and satisfying meals that complement your treatment. Remember, it’s not about perfection—it’s about small, sustainable choices that make you feel great.
You’ve got this! Let’s raise a glass (of water) to a week of delicious, healthy meals and the start of lasting success.
Please note: This website contains affiliate links. As an Amazon Associate, we earn from qualifying purchases at no additional cost to you.
