What to eat on Mounjaro and other GLP-1 medications.

Put protein first at every meal, then add fibre-rich carbohydrates, vegetables, fluids and healthy fats in whatever amount you tolerate. Smaller structured meals or mini-meals usually work better than large meals when appetite is low, because the first few bites end up being most of what you eat.

It is built around protein, fibre, hydration, nutrient density, personal food tolerance and resistance training. It should not simply be a very low-calorie plan, because reduced appetite is already doing that part, and stacking a restrictive plan on top is how nutrient intake ends up too low.

Protein needs vary with body size, training, health history and goals, so a single number is not useful. A practical starting point is a protein-rich food in every meal or mini-meal, eaten before the rest of the plate, then personalised from there with a practitioner.

It is usually several things at once: less food volume, less fibre, less fluid, less movement, and slower gastric emptying. The nutrition response is to raise fibre gradually while raising fluids alongside it, using sources like oats, chia, psyllium, cooked vegetables and legumes, and to keep daily movement going.

Severe, persistent or painful constipation needs medical review rather than a food change.

Most people tolerate smaller, plainer, cooler meals better than large or rich ones. Greek yoghurt, eggs, soups, smoothies, toast with a protein, lean meats, tofu and cooked vegetables are common choices. Eating slowly helps as much as the food choice does. Persistent vomiting or being unable to keep fluids down needs prompt medical attention.

There is no universal banned-food list. Some people find very large meals, fried food, alcohol, carbonated drinks, spicy food, rich desserts or simply eating quickly harder to tolerate. Track what actually affects you and focus on replacements rather than removal, so total intake does not fall further.

Any substantial weight-loss phase includes some lean mass, and the share tends to be larger when protein intake is low and there is no resistance training. Keeping protein up across the day and training with resistance two to four times a week are the two levers that reduce it, and they work together rather than separately.

Hair shedding is reported during rapid weight loss in general, not only with these medicines. It is usually described as telogen effluvium, where a sharp drop in energy intake or another physiological stressor pushes follicles into a shedding phase, often appearing two to three months afterwards.

Nutritionally the things worth reviewing are total energy intake, protein, iron and ferritin, zinc and vitamin D. Patchy loss, scalp symptoms or loss that keeps progressing should be assessed by a doctor.

A plateau does not automatically mean eating less. Sleep, stress, constipation, protein intake, resistance training, alcohol, daily movement, under-fuelling and existing hormone or insulin patterns can all influence it. Anything to do with the medication itself belongs with your prescriber.

No. Wellbeing George does not provide prescription medicine access, pricing, dosage, pharmacy stock or suitability advice, and does not supply or advertise these medicines. Those questions belong with your prescribing doctor or pharmacist. Our role is limited to nutrition education, food planning, nutrient intake, testing options and practitioner-led nutrition support.

Yes, from a nutrition perspective only. That covers meal structure, protein intake, nutrient density, constipation and nausea-aware food strategies, fatigue patterns, testing options and the food habits that need to hold once the weight-loss phase ends.