Mounjaro (tirzepatide) and Wegovy (semaglutide) turn the volume down on hunger. That can make it hard to eat enough of the right things. This guide covers what tends to help, with real meals and honest protein numbers.
Updated 11 October 2026 · Little & Often
Why food feels different
GLP-1 medicines slow down how fast your stomach empties and make you feel full sooner. Lots of people find that a normal plate of food is suddenly far too much, that some smells put them off, and that appetite dips for a day or two after each weekly dose.
The risk isn't eating too much. It's eating too little of what your body needs, especially protein, fibre and fluids.
1. Protein first
When you can only manage a few mouthfuls, make them count. Eat the protein part of the plate first: the chicken, fish, eggs, yoghurt, beans or tofu. Leave the bread or pasta until last.
Many people aim for somewhere around 60 to 100g of protein a day, depending on their size. Our protein calculator gives you a personal number.
2. Small and often
Four to six small meals usually work better than three big ones. NHS dietitians at Cambridge University Hospitals give the same advice to people taking tirzepatide: small, frequent meals, plenty of protein, and plain, dry foods when you feel sick (CUH patient advice).
Use a side plate or a small bowl.
Stop at the first sign of fullness. You can come back to it in an hour.
Keep easy protein in the fridge, like skyr pots, eggs, cooked chicken and cottage cheese, so a snack never means cooking.
3. Plan around your dose day
If you take a weekly dose, the day of the injection and the day after are often the hardest for eating. A simple rhythm helps:
Mid-week: appetite often comes back a little, so this is the time for proper cooked meals.
The day before your dose: batch cook, so the next two days need no cooking.
4. Drink between meals, not with them
Fluids fill a small stomach fast. Sip through the day, aiming for the NHS guide of 6 to 8 glasses (NHS: water and drinks), but try not to drink a big glass right before eating.
5. Keep fibre in, gently
Constipation is common. Oats, beans, lentils, berries, kiwi and vegetables help, together with enough fluid. Add fibre gradually so it doesn't make bloating worse.
6. Go easy on the foods that make side effects worse
A thick, cold pot that goes down easily when hot food doesn't appeal.
17g protein3 minServes 1
You need
150g plain skyr or 0% Greek-style yoghurt
A handful of frozen berries, thawed
1 tbsp oats or granola
1 tsp honey (optional)
Method
Spoon the skyr into a small bowl or jar.
Top with the berries and their juice, then the oats.
Eat it slowly. Stop when you've had enough and keep the rest in the fridge for later.
Lunch
Tuna and white bean salad
No cooking, cold, and lighter than a sandwich.
18g protein5 minServes 1
You need
Half a 145g tin of tuna, drained
80g tinned cannellini beans, rinsed
A few cherry tomatoes, halved
1 tsp olive oil and a squeeze of lemon
Parsley or rocket
Method
Mix everything in a bowl.
Season with salt, pepper and lemon.
Keep the other half of the tuna in a covered dish in the fridge for tomorrow.
Dinner
Baked salmon with green beans
One tray, plain flavours, and a portion you can actually finish.
25g protein20 minServes 1
You need
1 salmon fillet (about 110g)
A handful of green beans
4 new potatoes, halved
1 tsp olive oil
Lemon slices
Method
Heat the oven to 200C (180C fan).
Toss the potatoes in the oil and roast for 10 minutes.
Add the salmon and beans, top with lemon and roast for 12 to 15 minutes more.
Eat the salmon first.
When to get help
Speak to your prescriber, GP or pharmacist if you can't keep food or fluids down, if you have severe tummy pain, or if eating feels distressing. This guide is general food information, not medical advice.
Questions people ask
How much should I eat on Mounjaro?
There isn't a set amount. Most people do best with four to six small meals a day, each built around a source of protein, stopping as soon as they feel full. A personal protein target is a more useful guide than calories.
What should I eat first?
The protein part of the plate. If you only manage a few mouthfuls, they should be the chicken, fish, eggs, yoghurt, tofu or beans rather than the bread or pasta.
Does this work for Wegovy and Ozempic too?
Yes. Wegovy and Ozempic (semaglutide) and Mounjaro (tirzepatide) affect appetite in similar ways, so the same food approach applies.
Is it OK to skip meals if I'm not hungry?
Going all day without eating makes it hard to get enough protein and can leave you feeling weak or sick. Small amounts often, even a glass of milk or a yoghurt, are better than nothing.
General food information for adults, not medical advice. Always follow your prescriber's advice about your medication, and speak to your GP, pharmacist or a dietitian about health concerns. Mounjaro, Wegovy and Ozempic are trademarks of their owners; Little & Often isn't connected to them.
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