Mounjaro and Wegovy are clinically proven, powerful weight loss treatments, with studies showing that they help you lose up to 22.5% of your starting weight*. But the best results happen when your weekly injection is combined with a healthy lifestyle – and that means making sure you’re following a nutritious, delicious and well-balanced diet.
So, if you’re wondering what to eat on Mounjaro or Wegovy, we’ve got all the tips you need. Here are the doctor-recommended, healthy foods that will support your weight loss journey…
Healthy foods for weight loss injections
1. High-fibre foods
What? Fruits (apples, pears, bananas), green vegetables (broccoli, spinach, kale, Brussels sprouts), nuts, seeds and super greens powders like Gut/Brain Wellness Powder.
Why? “Fibre is an important part of our diet generally,” says Dr. Julian Birch, “helping to avoid blood sugar spikes, manage our gut microbiome, and to keep our bowels regular. It is even more important when you are using weight loss injections as it helps to reduce the gastrointestinal symptoms such as bloating and constipation that may occur.”
When? Enjoy fibre with most meals – especially breakfast and lunch – to ensure your digestive system is getting the early boost it needs. A Greek yoghurt layered with chia seeds and berries makes for a fibre-packed start to your morning, while green vegetables can easily be added to any meal, whether paired with grilled salmon, lean beef or stirred into a lentil curry.
2. Whole grains
What? Brown rice, quinoa, barley, whole wheat bread and oats.
Why? Whole grains release energy slowly, avoiding the blood sugar spikes that lead to crashes and cravings. This helps your body and mind feel more balanced throughout the day.
When? Breakfast and lunch are great times to eat whole grains, supporting energy for the day ahead. Whole wheat toast with nut butter, overnight oats with fruit or a hearty quinoa salad are all simple, satisfying options.
3. Healthy fats
What? Avocados, nuts, seeds, olive oil and fatty fish (like salmon or mackerel).
Why? “Eating fats may seem counter-intuitive when we are trying to shed weight, but healthy fats are an important part of our diet,” explains Dr. Julian Birch. “They lower cholesterol levels, and help you feel full and satisfied after a meal.” But, don’t confuse them with unhealthy fats. “Ultra-processed foods should be avoided wherever possible,” adds Dr. Birch. “They’re bad for your health in general, and may worsen the gastrointestinal side-effects of weight-loss injections.”
When? You can make healthy fats part of any meal or snack, at any time of day. A veggie omelette with avocado makes a nourishing breakfast, a handful of nuts is perfect for snacking on the go, and grilled salmon with roasted vegetables is a satisfying dinner choice.
4. Lean protein
What? Skinless chicken, turkey, tofu, beans, Greek yogurt, fish and eggs.
Why? “Protein helps to make you feel full and satisfied after a meal, Dr. Birch says. “This can be helpful to avoid snacking or over-eating. Plus, protein is the building block that our bodies need for maintaining and growing muscles. “Having a good intake of protein is critical when using weight loss injections as it will – alongside regular weight-bearing exercise – help you maintain and build muscle mass whilst losing weight. If you don't take in enough protein, then your body may break down your muscles, reducing your overall weight, but not improving your health in the long-term.”
When? Aim to include some lean protein with every meal, especially around workouts to curb hunger and support recovery. For example, try a tofu and quinoa salad bowl for lunch or a shrimp and vegetable stir-fry for dinner.
5. Complex carbohydrates
What? Legumes (such as beans, lentils and chickpeas), starchy vegetables (like potatoes, sweet potatoes and corn), whole-grain pasta, brown rice and quinoa.
Why? “Complex carbohydrates (which are also often fibre-rich) are carbohydrates that are broken down slowly, releasing glucose/sugar gradually,” Dr. Julian Birch tells us. “This improves our blood sugar control and insulin sensitivity, which helps to keep our overall blood sugar levels lower, reducing cravings and hunger, and aiding weight loss.”
When? Eat complex carbs earlier in the day to maximise their energising benefits. They’re also ideal around workouts to support performance and recovery. Try roasted sweet potato with grilled chicken and broccoli or a chickpea and quinoa bowl with steamed vegetables.
What not to eat on Mounjaro and Wegovy
At Cannaray, we don’t believe in hard-to-maintain, restrictive diets. Food is one of life’s many joys, so if there’s a meal, snack or sweet you love, you don’t have to ban it forever. Instead, make ‘everything in moderation’ your mantra. As long as you’re eating the nutrient-rich foods above, you can enjoy occasional treats without derailing your weight loss journey.
That said, it’s still important to know what foods belong in the ‘treat’ category, so you can get your daily balance of nutrients right. Foods to be mindful of include:
- Highly processed snacks, including crisps, crackers, pre-packaged cakes and biscuits.
- Sugary treats, fizzy drinks, sweetened coffee or tea and desserts. Tip: If you’re looking for a nutritious alternative to energy drinks, get a natural, sugar-free boost from Energy Wellness Powder.
- Fried and greasy foods, such as chips, fried chicken, and other deep-fried items that are high in unhealthy fats and calories.
- Highly refined carbs, like white bread, pastries, and white rice, which can cause blood sugar spikes and leave you feeling hungry again sooner.
Remember: your diet doesn’t have to be perfect all the time, and healthy doesn’t have to mean boring. There are plenty of delicious, nutrient-dense options that keep your weight loss on track, while still letting you enjoy occasional treats.
* In clinical trials of Mounjaro, patients lost up to 22.5% of their starting weight on the 15mg maintenance dose after 72 weeks.
