What I eat on Mounjaro

Before going on Mounjaro, I was pretty much addicted to chocolate and sweet treats, and also I really just noticed - after switching to my starter dose - how much I ate in one sitting in general. I basically already knew in the back of my head that portion control was a thing I needed to implement but somehow lacked the strength and focus. This has changed with the onset of my Mounjaro GLP-1 journey.

Basic diet changes

Before starting with the treatment, I already decided for myself that I want to massively reduce sugar and carbs and go for more protein, especially to not lose too much muscle mass. This is to support my plan to start exercising (resistance training and cardio) when I’m finally down to around 100 kg. This is due to the fact that due to my weight my knees and back hurt and I don’t want to do any damage by putting pressure on joints and tendons before losing a substantial amount of weight first.

Progress becomes visible - and pretty quickly

Now, after my third Manjaro jab day, I’ve noticed that the effects are setting in pretty steadily. I have way less hunger, I eat less in smaller portions and my plan to incorporate a lot of protein into my diet works out nicely.

What do I eat on a regular basis?

Most days I start with either two slices of crispbread with some cottage cheese or margarine, two fried eggs and a small piece of crispbread or just a protein bar. I always tend to have a big glass or two of water before my breakfast, especially since we currently have a heatwave in Spain and I lose a lot of water overnight. It is also important to hydrate properly when on GLP-1 like Mounjaro, Wegovy or Ozempic and water also alleviates the effects of coffee on the stomach a bit.

Most days around 10:00 or 11:00, I have a protein drink (most times strawberry flavored) from the local supermarkets like Lidl or Mercadona. Depending on how hot it is and if I feel at least somewhat hungry, I either skip lunch or only eat a small meal like for example my staple “beef with veggies and quinoa” recipe.

Yesterday we had homemade samosas which were great, too: potato and peas as filling, nicely spiced with an indian spice mix and since they were small, I could pretty easily manage the portion size to match around 500 calories. Generally I try to land around 500 to 650 calories max for the bigger meals.

In the afternoon, I often have some kind of snack like an empanada with tuna, a burrito wrap with some ham and cheese or some other small snack treat. Depending on what I ate throughout the day, how much carbs, calories and fiber I had in my meals I either have a small dinner or stick with some cashews (only small portion since they are calorie-dense) or protein snack.

On days where I move more (when we pick up the groceries on foot, take a walk with 10,000 to 20,000 steps or walk to the beach and go swimming), I try to eat more to not go too low on calories.

The daily metrics

On most days I come in around 1500 to 1700 calories at the end of the day - some days a bit lower due to light exercise factoring in with more cals burned - but it’s always around this calorie threshold to make sure my body get fueled well.

I use the Macros app to track calories and protein as well as exercise (connected to my Apple watch and Pedometer++ app this is super easy and fully on auto) so I always have a proper overview of where I’m at throughout the day.

For me, this works out nicely and I can see real results. I’m in week three and down around 6-7 kgs - how much exactly we’ll see in two days when it’s jab day again 🎉

Thanks for reading!