Mounjaro Meal Plan UK: 7-Day High Protein Diet [2025]

⚠️ Real talk: You won't WANT to eat. That's the point of Mounjaro. But you MUST eat - especially protein. This meal plan gives you exactly what you need without forcing excessive food. Think quality over quantity.

📅 DAY 1 - Monday (Protein: 108g)

Breakfast (8am) - 28g protein

Greek Yoghurt Bowl

• 200g Fage Total 0% Greek yoghurt (20g protein)
• 1 scoop vanilla protein powder (whey or vegan) (20g protein)
• 50g blueberries
• 10g honey (optional if nausea settled)

Why it works: Smooth, cold, easy to eat when nauseous. Protein powder doubles the protein.

Lunch (1pm) - 40g protein

Chicken & Avocado Wrap (Half Portion)

• 1 wholemeal tortilla wrap
• 100g cooked chicken breast (31g protein)
• ¼ avocado, mashed
• Handful rocket
• 1 tbsp light mayo

Note: You'll only eat half. Save the rest for tomorrow's lunch or bin it.

Dinner (6pm) - 40g protein

Baked Salmon with Tenderstem Broccoli

• 120g salmon fillet (29g protein)
• 150g tenderstem broccoli
• 1 tsp olive oil, lemon juice
• 50g cooked quinoa (2g protein)

Cook tip: Bake salmon at 180°C for 15 min. Simple. Room temperature is easier to eat than piping hot.

Daily total: 1,350 calories | 108g protein | 95g carbs | 48g fat

📅 DAY 2 - Tuesday (Protein: 115g)

Breakfast (8am) - 35g protein

Scrambled Eggs on Toast

• 3 large eggs, scrambled (18g protein)
• 1 slice wholemeal toast (4g protein)
• 10g butter for cooking
• Cherry tomatoes on side

Add splash of milk to eggs for creamier texture (easier to eat when nauseous).

Lunch (1pm) - 35g protein

Tuna Salad (No Mayo if Nauseous)

• 1 tin tuna in spring water, drained (25g protein)
• Mixed salad leaves (bag from Tesco)
• ½ cucumber, sliced
• 10 cherry tomatoes
• 2 tbsp balsamic vinegar (not creamy dressing - too heavy)
• Small bread roll (3g protein)

Dinner (6pm) - 45g protein

Turkey Mince Bolognese (Small Portion)

• 150g lean turkey mince (45g protein)
• ½ tin chopped tomatoes
• 1 clove garlic, herbs
• 50g cooked pasta (wholewheat)
• Grated parmesan (5g)

Turkey mince is leaner than beef - easier on stomach. Freeze leftover sauce in portions.

Daily total: 1,410 calories | 115g protein | 88g carbs | 52g fat

📅 DAY 3 - Wednesday (Protein: 102g)

Breakfast (8am) - 22g protein

Protein Porridge

• 40g porridge oats (5g protein)
• 250ml unsweetened almond milk (1g protein)
• ½ scoop vanilla protein powder (10g protein)
• 1 tsp honey
• Cinnamon to taste

Microwave 2 min, stir, 1 min more. Add protein powder after cooking (doesn't clump).

Lunch (1pm) - 38g protein

Cottage Cheese & Crackers

• 200g cottage cheese (24g protein)
• 6 Ryvita crackers (3g protein)
• 50g smoked salmon (11g protein)
• Cucumber slices

Easy, no cooking, high protein. Perfect for when you can't face hot food.

Dinner (6pm) - 42g protein

Chicken Stir-Fry (Light)

• 120g chicken breast strips (37g protein)
• 200g stir-fry veg mix (Tesco ready-pack)
• 1 tbsp soy sauce (low sodium)
• 1 tsp sesame oil
• 50g cooked basmati rice

Stir-fries are quick, light, and you can adjust portions easily.

Daily total: 1,280 calories | 102g protein | 110g carbs | 38g fat

📅 DAY 4 - Thursday (Protein: 110g)

Breakfast (8am) - 30g protein

Protein Smoothie

• 1 scoop protein powder (20g protein)
• 200ml semi-skimmed milk (7g protein)
• 80g frozen berries
• Handful spinach (you won't taste it)
• 5 ice cubes

Liquid meals are lifesavers when nauseous. Cold, smooth, down in 2 minutes.

Lunch (1pm) - 35g protein

Prawn & Egg Salad

• 100g cooked prawns (20g protein)
• 2 hard-boiled eggs (12g protein)
• Mixed leaves, cucumber, tomatoes
• 1 tbsp olive oil + lemon juice

Dinner (6pm) - 45g protein

Cod Fillet with Green Beans

• 150g cod fillet (32g protein)
• 200g green beans, steamed
• 100g mashed potato (made with 50ml milk = 2g protein)
• 1 tsp butter

White fish is super lean, easy to digest, high protein. Mash is comfort food when you need it.

Daily total: 1,320 calories | 110g protein | 92g carbs | 41g fat

📅 DAY 5 - Friday (Protein: 105g)

Breakfast (8am) - 25g protein

Boiled Eggs & Soldiers

• 2 large eggs, soft boiled (12g protein)
• 2 slices wholemeal toast, cut into soldiers (8g protein)
• Marmite or butter (optional)

Simple, nostalgic, easy. Sometimes basic is best when appetite is low.

Lunch (1pm) - 40g protein

Chicken Caesar Salad (Modified)

• 100g cooked chicken breast (31g protein)
• Romaine lettuce
• 10g parmesan shavings (3g protein)
• 1 tbsp Caesar dressing (not too heavy)
• Small wholemeal roll (3g protein)

Dinner (6pm) - 40g protein

Pork Medallions with Roasted Veg

• 120g pork tenderloin (35g protein)
• 200g roasted vegetables (courgette, peppers, onion)
• 1 tsp olive oil for roasting
• Small baked potato (50g = 1g protein)

Daily total: 1,380 calories | 105g protein | 95g carbs | 48g fat

📅 DAY 6 - Saturday (Protein: 118g)

Breakfast (9am) - 38g protein

Protein Pancakes (Weekend Treat)

• 2 eggs (12g protein)
• 1 scoop protein powder (20g protein)
• 1 mashed banana
• 1 tsp baking powder
• Greek yoghurt topping (50g = 5g protein)

Blend all, make 3-4 small pancakes. Freeze extras for weekday breakfast.

Lunch (1pm) - 35g protein

Smoked Mackerel Salad

• 100g smoked mackerel fillet (25g protein)
• Mixed leaves, beetroot, cucumber
• 1 slice rye bread (3g protein)
• Horseradish sauce (1 tsp)

Oily fish = omega-3. Good for inflammation, heart health, joints.

Dinner (6pm) - 45g protein

Beef Mince Chili (Small Bowl)

• 150g extra-lean beef mince (5% fat) (38g protein)
• ½ tin kidney beans (4g protein)
• ½ tin chopped tomatoes
• Chili powder, cumin, garlic
• 50g brown rice

Make big batch, freeze portions. Reheats brilliantly.

Daily total: 1,450 calories | 118g protein | 105g carbs | 50g fat

📅 DAY 7 - Sunday (Protein: 100g)

Breakfast (9am) - 20g protein

Smoked Salmon & Cream Cheese Bagel (Half)

• ½ wholemeal bagel (4g protein)
• 30g light cream cheese
• 50g smoked salmon (11g protein)
• Cucumber ribbons

You won't eat a full bagel. Accept that. Half is plenty.

Lunch (1pm) - 35g protein

Roast Chicken (Sunday Roast, Small Portion)

• 100g roast chicken breast, no skin (31g protein)
• 2 small roast potatoes
• Carrots, broccoli, green beans
• 1 tbsp gravy

Family roast? Take tiny portions. You'll feel satisfied on ⅓ what you used to eat.

Dinner (6pm) - 45g protein

Veggie Omelette (Meat-Free Option)

• 3 large eggs (18g protein)
• 50g mushrooms
• Handful spinach
• 30g reduced-fat cheddar (8g protein)
• Side salad

Quick, satisfying, flexible. Add any veg from fridge.

Daily total: 1,300 calories | 100g protein | 88g carbs | 45g fat

🛒 Protein (Meat/Fish Aisle)

• 500g chicken breast fillets
• 200g salmon fillets
• 200g cod fillets
• 300g turkey mince (5% fat)
• 200g pork tenderloin
• 300g extra-lean beef mince (5% fat)
• 200g cooked prawns
• 100g smoked mackerel
• 200g smoked salmon

🥚 Dairy & Eggs

• 18 large eggs (2 boxes of 6, plus 6-pack)
• 500g Fage Total 0% Greek yoghurt
• 400g cottage cheese
• 1L semi-skimmed milk
• 1L unsweetened almond milk
• 100g reduced-fat cheddar
• 100g parmesan
• 100g light cream cheese
• 250g butter (lasts ages - tiny amounts used)

🥫 Tinned/Packaged

• 4 tins tuna in spring water
• 2 tins chopped tomatoes
• 1 tin kidney beans
• 2 tubs protein powder (whey or vegan) - 1kg tub
• Porridge oats (500g bag)
• Wholemeal pasta (500g)
• Brown rice (500g)
• Quinoa (300g)
• Ryvita crackers (1 pack)

🥬 Fresh Produce

• 3 bags mixed salad leaves
• 2 cucumbers
• 500g cherry tomatoes
• 200g blueberries
• 300g frozen mixed berries
• 300g tenderstem broccoli
• 300g green beans
• 200g mushrooms
• Bag spinach
• 2 avocados
• 1 romaine lettuce
• Stir-fry veg pack (300g)
• Roasting veg pack (courgette, peppers, onion)
• 3 bananas
• 3-4 potatoes

🍞 Bakery

• Wholemeal bread loaf
• Wholemeal tortilla wraps (pack of 6)
• Wholemeal bagels (pack of 4)
• Wholemeal bread rolls (pack of 4)

🧂 Store Cupboard

• Olive oil
• Sesame oil
• Balsamic vinegar
• Soy sauce (low sodium)
• Honey (small jar)
• Garlic (fresh or lazy jar)
• Herbs: mixed Italian, cinnamon, chili powder, cumin
• Light mayo
• Caesar dressing
• Horseradish sauce

What if I can't eat breakfast?

Common in first month. Have protein shake instead (200ml milk + scoop protein powder). 5 minutes to drink, 27g protein. Job done.

Can I skip meals if I'm not hungry?

Don't skip more than one meal daily. You MUST hit minimum protein (100g). Skipping = muscle loss. Force yourself if needed.

I'm vegetarian. Does this plan work?

Swap meat/fish for: eggs, Greek yoghurt, cottage cheese, tofu (firm), tempeh, Quorn pieces, edamame beans, lentils. Harder to hit 100g protein but doable.

Should I count calories?

Not necessary. Mounjaro suppresses appetite naturally - you'll eat 1,200-1,600 cal without trying. Focus on PROTEIN grams, not total calories.

What about carbs - low carb or normal?

Moderate carbs work fine (100-120g daily). You don't need keto. You're not hungry anyway - carbs aren't the problem anymore.

📚 Essential Reading:

• Complete Diet Guide - What to eat overview
• Exercise Guide - Muscle preservation
• Muscle Loss Prevention - Protein strategy
• First Month Guide - Getting started
• Dose Guide - Your timeline
• UK Price Comparison - Find best provider