The Mounjaro Diet Plan — Free Printable PDF
A simple 7-day eating guide built for how tirzepatide actually feels: smaller portions, protein first, and meals that sit well on a slower stomach. Print it, stick it on the fridge, and take the shopping list to the store.
One page of principles, a full 7-day meal plan, and a shopping list. No email required.
Why you need a different plan on Mounjaro
Mounjaro (tirzepatide) reduces appetite and slows how quickly your stomach empties. That is the medication working — but it also means the portions and rich meals you were used to can now leave you nauseated or uncomfortably full. The fix is not willpower; it is eating differently: protein first, smaller servings, and food that is gentle on a slower stomach.
This plan organizes a week around exactly that. Every dinner doubles as the next day's lunch where it makes sense, the blandest meals are marked for dose day, and the shopping list covers the whole week in one trip.
What's inside the PDF
- 1.The five rules — protein first, smaller portions eaten slowly, half the plate vegetables, easy on grease and spice, and steady hydration.
- 2.A full 7-day meal plan — breakfast, lunch, dinner, and a snack for every day, with leftovers built in.
- 3.Dose-day swaps — the gentler meals to lean on when injection-day nausea shows up.
- 4.A one-trip shopping list — proteins, produce, pantry, and drinks, organized by store section.
Pair the plan with your dose day
The plan works best when it revolves around your injection schedule: gentle meals on dose day and the day after, bigger dinners mid-week. JellyPal tracks your doses, weight, and side effects so you can see which eating pattern actually works for you — and walk into your next appointment with real notes instead of guesses.
See how the free Mounjaro tracker works or read our longer guide to eating on Mounjaro.
Common questions
This page and the PDF are general nutrition information, not medical advice. Mounjaro is a prescription medicine — follow your prescriber's guidance, and talk to your doctor or a registered dietitian before changing how you eat because of a medical condition. Stop taking Mounjaro and call your healthcare provider right away if you have severe stomach-area pain that will not go away, with or without vomiting.
Track what the plan does for you.
Log doses, weight, and side effects with JellyPal — free on the App Store and Google Play.
