Every meal leads with protein.
Filter by what matches your real life — 22 free meals now, 47+ in the full plan. Each meal is tagged for the phase of your journey, so week 1 nausea doesn’t collide with month 6 lifting.
Nausea-Friendly Meals
Gentle on the stomach, especially helpful during dose increases when nausea is most common.
Plain Greek Yoghurt with Banana
Cool, creamy, and easy to tolerate. Add a drizzle of honey if needed. The protein helps keep you full longer.
Chicken & Rice Broth
Light but nourishing. Use shredded chicken breast in a clear broth with white rice and a pinch of ginger.
Scrambled Eggs on Toast
Soft scrambled eggs on white or sourdough toast. Simple, protein-rich, and usually well-tolerated.
Mashed Sweet Potato with Cottage Cheese
Smooth, easy to digest, and packed with nutrients. The cottage cheese adds protein without heaviness.
Tofu Scramble on Sourdough
Crumbled firm tofu cooked with turmeric and nutritional yeast, served on sourdough toast. Soft, savoury, and surprisingly close to scrambled eggs — easy to eat when you can't face much.
High-Protein Meals
Essential for preserving muscle mass while on GLP-1 medications. Aim for 25-30g protein per meal.
Grilled Chicken Salad
Grilled chicken breast on mixed leaves with cherry tomatoes, cucumber, avocado, and a light lemon dressing.
Salmon & Vegetable Tray Bake
Salmon fillet with roasted courgette, peppers, and red onion. Season with lemon, garlic, and herbs.
Turkey Mince Lettuce Wraps
Seasoned turkey mince with peppers and onion, served in crisp lettuce cups with a squeeze of lime.
Protein Smoothie Bowl
Blend protein powder, frozen berries, spinach, and a splash of milk. Top with seeds and sliced banana.
Prawn & Avocado Rice Bowl
Pan-fried prawns over brown rice with sliced avocado, cucumber, edamame, and a drizzle of tamari. Bright, fresh, and packed with protein.
Vegan Protein Smoothie Bowl
Pea-protein powder blended with frozen banana, frozen berries, peanut butter, and oat milk. Thick enough to eat with a spoon, topped with seeds and granola.
Easy Meal Prep Ideas
When appetite is unpredictable, having meals ready to go means you always eat well.
Overnight Protein Oats
Oats, protein powder, chia seeds, and milk. Mix the night before and grab from the fridge in the morning.
Chicken & Quinoa Bowls
Grilled chicken, quinoa, roasted veg, and a tahini dressing. Make 4-5 portions on Sunday.
Egg Muffins
Whisked eggs with diced peppers, spinach, and a little cheese, baked in a muffin tin.
Tuna & Bean Salad
Tinned tuna, mixed beans, red onion, cherry tomatoes, and parsley with olive oil and lemon.
Chickpea & Spinach Curry
Tinned chickpeas simmered with tomatoes, coconut milk, garlic, ginger, and wilted spinach. Serve over brown rice. Makes 4 portions, freezes well.
Smoked Mackerel Salad
Flaked smoked mackerel fillets on mixed leaves with new potatoes, cherry tomatoes, and a lemon-horseradish yoghurt dressing.
Transition & Maintenance Meals
As you taper off GLP-1 medication, these meals help maintain healthy habits and manage returning appetite.
Balanced Plate Template
Half plate vegetables, quarter plate lean protein (chicken, fish, tofu), quarter plate complex carbs (sweet potato, brown rice).
Veggie-Packed Stir Fry
Tofu with pak choi, broccoli, mushrooms, and peppers in a light soy and ginger sauce with brown rice.
Lentil & Vegetable Soup
Red lentils, carrots, celery, and onion in a cumin-spiced broth. Hearty and filling.
Greek-Style Chicken Bowl
Grilled chicken, cucumber, tomato, olives, red onion, and feta over bulgur wheat with a yoghurt dressing.
Baked Cod with Roasted Veg
Cod fillet baked with lemon and olive oil, served alongside roasted courgette, peppers, and cherry tomatoes. Clean, light, and deeply satisfying.
Your first 30 days on Mounjaro, without the guesswork.
A 40+ page printable PDF covering day-by-day week 1, meal plans, a nausea playbook, a GP question script, and a 30-day tracker.
Your first 30 days on Mounjaro, without the guesswork.
All 47+ meals, weekly shopping lists.
Vegan, vegetarian and gluten-free variations for every meal. Printable shopping lists. New recipes added every week.