What Should I Eat on Wegovy/Mounjaro? A Dietitian's Guide for Best Results
GLP-1 medications suppress appetite, but what you eat still matters. A registered dietitian shares an evidence-based eating guide for Wegovy and Mounjaro users.
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Wegovy · Ozempic · Mounjaro
GLP-1 Nutrition Support with a Registered Dietitian in Stockholm
The medicine turns your appetite down. What you eat with the appetite left decides how much muscle you keep and how you feel.
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- Registered dietitian
- MSc Nutrition, Karolinska Institutet
- Kungstensgatan 2, Stockholm and online
The medicine changes how much you eat. Not what you eat.
GLP-1 medicines such as Wegovy, Ozempic and Mounjaro quiet hunger, so many people eat a sixth to over a third less. With so little food, protein, fibre and vitamins fall short, part of the weight lost can be muscle, and nausea and constipation are common.
You probably know the basics already: more protein, more water, lift weights. The hard part is turning them into meals you can manage on a day when nothing tempts you. That is what we work on together.
Four things that matter most on GLP-1 treatment
Your plan covers the four areas that leading obesity and nutrition societies singled out in 2025.
Protein first
We set a protein target that fits your body and spread it over meals you can actually eat.
Keep your muscle
A quarter to over a third of the weight lost can be lean mass, so we pair protein with strength training.
Gentler side effects
Meal size, timing, food choices and fluids ease nausea and constipation until the dose settles.
Enough of everything else
We cover iron, calcium, vitamin D and B12 with food first, and suggest a supplement only when needed.
What Our Clients Say
Real stories from real people
“I have had many dietitians since I was diagnosed with type 1 diabetes, and every time I gave up because I felt no difference. But with Zahra, I got great help building a really good routine that I hav...”
Mona Nikoogoftar
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Who this is for
- You take Wegovy, Ozempic, Mounjaro or another GLP-1 medicine, or are about to start
- Nausea, constipation or low energy make daily life harder
- You worry about losing muscle, strength or hair
- You plan to lower the dose or stop and want to keep your results
Not sure it fits? The free 15-minute call is there to find out.
Book a Free 15-Minute Call (opens in new tab)Your dietitian
Zahra Ataei
Registered dietitian
I hold an MSc in Nutrition and training in behavioural medicine, both from Karolinska Institutet. Knowing what to eat is rarely the hard part. Building habits that last after the medicine is.
How it works
- 1
Free 15-minute call
We talk about your treatment and what feels hardest right now.
- 2
Assessment
We go through your health history, medicine, side effects, lab results and eating.
- 3
Your plan and follow-up
A written plan for your appetite, adjusted as your dose changes, in a Compass Session or the 16-week Reset Program.
Frequently asked questions about GLP-1 nutrition support
Do I need a dietitian if the medicine already lowers my appetite?
The medicine changes how much you eat, not what you eat. With a small appetite it is easy to fall short on protein and nutrients, and a dietitian helps the little you eat count.
How much protein do I need on Wegovy or Mounjaro?
It depends on your body size, age, activity and kidney health. We set a target that is realistic for your appetite and build meals that reach it.
What should I eat when I feel sick?
Small, mild, cool portions every few hours, less fat and slow sips of water. If you can't keep fluids down or have severe stomach pain, contact your doctor or 1177.
What happens when I stop the medicine?
Appetite usually returns, and in one large trial people regained about two thirds of the lost weight within a year. We build eating habits and a plan for hunger that work without the medicine.
Can you prescribe Wegovy, Ozempic or Mounjaro?
No. A doctor prescribes GLP-1 medicines and sets the dose, and I work alongside your doctor on the food side. If you plan a pregnancy, talk to your doctor in good time, as these medicines are stopped before trying to conceive.
Further reading
Weight Regain After Stopping Ozempic/Wegovy/Mounjaro: How to Prevent It
Weight regain after stopping GLP-1 medications like Ozempic, Wegovy and Mounjaro is common, not a personal failure. A registered dietitian's evidence-based plan to protect muscle and prevent rebound.
Read moreGet more out of your GLP-1 treatment
Book a free 15-minute call and we look at what would help you most right now.
Book a Free 15-Minute Call (opens in new tab)Free, with no commitment. In Stockholm or online.