How Mounjaro changes your eating habits
Mounjaro often changes how you feel around food. Because of how Mounjaro works for weight loss, you might feel less hungry and fuller more quickly compared to before. That can help you achieve your health goals, but it can also be a little confusing as your body adjusts.
When your appetite is lower, it’s easy to skip meals or reach for quick snacks that are not as nourishing. But even when your body is asking for less food, what you eat still matters.
Coach’s Note
"My clients often find that planning 3 small meals + 2 snacks works better than 3 big meals. Try it if you’re struggling with energy dips!"
- Emily Somers | Coach at Voy
(If your appetite hasn't changed yet, read our guide on how long Mounjaro takes to suppress appetite.)
The Voy Approach: Nutrient-dense meals & snacks
Your body may benefit from smaller portions that are more nutrient-dense. Think of food not just as fuel, but as a tool to support your energy, protect your muscle mass and keep side effects at bay, such as nausea.
And snacks? They’re one of the simplest ways to meet your nutritional needs with ease and flexibility. You don’t need to overhaul your diet to see progress—just a few thoughtful, mindful tweaks here and there to what is already familiar.
Voy’s 30-25 Framework
We usually aim for 30g of fibre a day and a minimum of 25g per meal. Pairing protein, fibre with healthy fats and starchy carbs can help you stay satisfied, support digestion, and maintain steady energy, even with smaller portions.
At Voy, your coach helps you focus on meals and snacks that are:
- Easy to digest
- Rich in protein & fibre
- Personalised for side effects (like nausea or fatigue)
Your coach at Voy will support you if you experience common side effects like nausea or fatigue, offering personalised swaps and meal suggestions to support digestion and comfort. Small swaps can go a long way, especially during your first few weeks on treatment.
5 simple & satisfying snacks while on Mounjaro
Snacking intentionally is even more important when on Mounjaro. Instead of grazing or reaching for ultra-processed ‘lower-calorie’ snacks that spike and crash our energy, try to see snacks as small, nutrient-rich meals. You could try:
- Apple slices + almond butter + chia seeds (for fibre, healthy fats, and a satisfying crunch)
- Wholegrain crackers + cheese + cucumber (great for steady energy)
- Boiled eggs + oatcakes + avocado (a high-protein option to stabilise blood sugar, maintain muscle, and support gut health)
- Greek yoghurt + berries + nut butter + chia seeds (high in protein)
- Air-popped popcorn + fruit + nut butter (for steady energy)
Colour matters, too. A variety of colours usually means a variety of vitamins, minerals and fibre types. These are essential for gut health, immunity, and energy. Even small additions—like fresh herbs, mixed berries, or a sprinkle of seeds—can boost nutrition without affecting portion size.
Foods to be mindful of (and easy swaps!)
Shifting your focus to foods you can add makes it easier to fill your plate with nutrient-rich choices that truly nourish your body. However, some foods are worth being cautious of while adjusting to GLP-1 weight loss injections like Mounjaro. This isn’t about restriction—it’s about discovering what works for you.
Common trigger foods & coach-approved swaps
These foods can worsen nausea or reflux for some (but not everyone!). Here’s what you might want to try instead:
- Caffeine → Swap for: Herbal tea (ginger or peppermint can soothe nausea)
- Alcohol → Swap for: Sparkling water with lemon or lime slices
- Spicy foods → Swap for: Mild herbs and spices such as turmeric, basil, cumin, or paprika
- Fried foods → Swap for: Oven-baked or air-fried foods, such as roasted sweet potato wedges
- Heavy sauces or creamy foods → Swap for: Lighter dressings, such as lemon and olive oil
Micro habits lead to sustainable change
The goal is not perfection—it’s about eating mindfully, with purpose, in a way that supports your body and fits your life. If you find your appetite is lower, it is tempting to go long stretches without eating, but this can backfire later in the day, leading to fatigue or cravings.
When your appetite is lower, it’s easy to:
- Skip meals → Leads to energy crashes later.
- Overeat when hungry → Triggers discomfort.
Connecting snacks to parts of your day can help build consistency. These are micro habits: small, repeatable actions that lead to sustainable change. Try to:
- Set gentle reminders to eat small meals or snacks during the day.
- Pair eating with habits (e.g., "After my morning coffee, I’ll have yoghurt and berries" or "I’ll have a lunchtime walk or take a tea break between meetings")
Remember: Progress > perfection. Your coach is here to help tweak things as you go!
Your next steps with Voy
- Use the Voy app’s Meal Balance feature to track protein and fibre intake.
- Message your coach for personalised swaps.
- Read our Meal prep tips and GLP-1 shopping guide for more ideas!
Written by
Registered Associate Nutritionist (ANutr) and Yoga teacher with a sports science background.
