Mounjaro Meal Plan UK: A 7-Day Plan Built for Lower Appetite

Mounjaro (tirzepatide) quietly kills your appetite, which is the point. The trouble is that most meal plans online were written for people who still want to eat. On a GLP-1, the risk is not overeating. It is under-eating, losing muscle, and feeling flat. This UK meal plan fixes that.

The three rules of a Mounjaro meal plan

Protein first. Aim for 1.6g per kg of goal bodyweight. That is a floor, not a ceiling.
Small, frequent meals. Three tiny meals plus one shake beats two big meals you cannot finish.
Hydration and fibre. 2 to 3 litres of water and 25g of fibre keeps side effects manageable.

A realistic 7-day UK Mounjaro plan

Built from Tesco, Sainsbury’s and Aldi staples. Roughly 1,400 to 1,600 kcal and 120g+ protein per day.

Mon: Greek yogurt + berries · Chicken and rice bowl · Salmon, potatoes, greens.
Tue: Protein shake + banana · Tuna jacket potato · Turkey mince chilli.
Wed: Scrambled eggs on toast · Chicken Caesar (light) · Cod, veg, small rice.
Thu: Skyr + granola · Ham and cheese wrap · Steak, sweet potato, salad.
Fri: Overnight oats · M&S protein pot · Prawn stir-fry, noodles.
Sat: Eggs and avocado toast · Chicken shawarma wrap · Pizza (2 slices) + side salad.
Sun: Protein pancakes · Roast chicken dinner (small) · Yogurt + fruit.

What to do on shot day and the days after

Appetite crashes for 24 to 72 hours after your dose. Do not skip meals. Swap solids for a whey shake, a Fage 0% pot, or a bowl of soup with added chicken. Anything is better than nothing, and protein is what protects your muscle.

Why Fhelp works better than a static PDF plan

Your dose, weight, and appetite change. A printed plan does not. Fhelp recalculates your calorie floor and protein target every time you log a weight or change dose, and it flags when you are drifting into under-eating.

Keep reading

For fitness and wellness use only. Results are estimates, not medical advice.