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What Should I Eat on Wegovy/Mounjaro? A Dietitian's Guide for Best Results

By Zahra Ataei, RD
What Should I Eat on Wegovy/Mounjaro? A Dietitian's Guide for Best Results

Have you, like so many others, been prescribed medication such as Wegovy (semaglutide) or Mounjaro (tirzepatide) for weight loss? There is an incredible amount being written about these drugs right now. As a registered dietitian I meet clients every day who find that the medication silences the "food noise" and suppresses hunger — which is an enormous relief for many.

But the medication is a tool, not a magic solution. To achieve lasting results — and to feel well along the way — your diet needs to keep up. When appetite disappears, the risk is high that we eat too little, or the wrong things, which can lead to muscle loss and nutrient deficiency.

Here is my guide to eating smart, evidence-based, and stomach-friendly during your treatment.

1. Protein Is Your "Insurance Policy" for Muscles

When weight drops rapidly it is not only fat that disappears — the body readily breaks down muscle as well. Research shows that patients on GLP-1 medications often lose muscle mass if they are not careful with protein. This is problematic because less muscle mass lowers your metabolism over time.

  • Aim higher than the general recommendations — you need more protein when losing weight on GLP-1 therapy.
  • Let the protein source (chicken, fish, tofu, eggs, quark) play the starring role at every meal. Eat the protein first on your plate before you feel full.

2. Manage Side Effects with "Gentle" Foods

Nausea, constipation, and an upset stomach are very common side effects, especially at the start or when the dose is increased. Because the medication slows gastric emptying, fatty and heavy foods can make you feel worse.

  • Smaller portions: Eat 5–6 small meals rather than 3 large ones. This reduces the pressure on your stomach.
  • Reduce fat: Fried foods and creamy sauces linger in the stomach and often trigger nausea.
  • Prevent constipation: Because the gut moves more slowly you need fiber (whole grains, vegetables, fruit) and plenty of water. But increase fiber intake gradually so you don't shock your system.

3. Nutrient Density: Every Bite Counts

When appetite decreases, calorie intake can drop by as much as 39 %. That means you have fewer chances to get the vitamins and minerals you need. Studies show that many people on these medications get too little iron, calcium, and vitamin D.

Think of it this way: "Because I eat less, what I choose must be higher quality." Avoid "empty calories" like soft drinks and white bread — they take up space without providing nutrition.

Do You Need a Personalized Plan?

Navigating the food jungle while on medical treatment can be tricky. Everyone reacts differently, and "one size fits all" rarely works in the long run.

As a registered dietitian I help you tailor a nutrition plan that:

  • Ensures you don't lose muscle
  • Helps you manage side effects like nausea
  • Fits your everyday life and food culture
  • Book a consultation with me at AtaHealth and let's make sure you feel as good as your results show!

Ready to make a lasting change?

Get personalized guidance from a registered dietitian who understands the struggle.

Book a Free Consultation

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