A 7-day Mounjaro meal plan, built around protein

Small meals from any UK supermarket, with the protein in every meal and every day. Swap anything you won't eat, then print it for the fridge.

Free · About 85 to 100 g of protein a day · Updated 1 October 2026

In the big GLP-1 trial, about 4 in every 10 kilos people lost weren't fat. Eating enough protein, even when you're barely hungry, is one of the habits that does most to protect muscle. (STEP 1 body scans: 5.3 kg of 13.6 kg lost was lean mass; Wilding et al., 2021.)

The week at a glance: grams of protein in each meal (approximate)

Day	Breakfast	Lunch	Dinner	Snack	Day total
Day 1	Skyr (150 g) with berries and a spoonful of oats 17 g	Tin of tuna in spring water with light mayo on one slice of wholemeal toast, salad leaves 30 g	Chicken breast (100 g cooked) tray-baked with peppers and courgette, a few new potatoes 32 g	Glass of semi-skimmed milk or a latte (300 ml) 11 g	90 g
Day 2	Two scrambled eggs on one slice of wholemeal toast 17 g	Wholemeal wrap with turkey breast slices (60 g), cottage cheese (100 g) and spinach. Half now, half later if you need 29 g	Cod fillet (125 g) with peas and a few new potatoes 29 g	0% Greek yogurt (170 g pot) 17 g	92 g
Day 3	Overnight oats: oats (40 g), semi-skimmed milk (200 ml) and skyr (100 g) 23 g	Leftover chicken (80 g) and a boiled egg on a big salad 30 g	Chilli made with 5% beef mince (125 g raw) and kidney beans, a small portion of rice 32 g	Edamame beans (80 g) 9 g	94 g
Day 4	0% Greek yogurt (170 g) with a tablespoon of peanut butter and half a banana 21 g	Two-egg omelette with feta (30 g) and spinach, half a wholemeal pitta 21 g	Firm tofu (150 g) stir-fried with vegetables and a small portion of noodles 24 g	Protein shake (about 20 g of protein) 20 g	86 g
Day 5	Ready-to-drink protein shake and a small banana, for mornings when food won't go down 21 g	Cooked king prawns (150 g) and salad in a wholemeal wrap 27 g	Salmon fillet (110 g) with broccoli and a few new potatoes 28 g	Cottage cheese (150 g) with cucumber or pineapple 15 g	91 g
Day 6	Half a tin of baked beans on one slice of wholemeal toast with reduced-fat cheddar (30 g) 21 g	Small jacket potato with a tin of tuna and sweetcorn 30 g	Bolognese made with Quorn mince (100 g) on wholemeal pasta (60 g dry), a little parmesan 26 g	Skyr (150 g) 16 g	93 g
Day 7	Two boiled eggs, one slice of wholemeal toast and a milky tea or coffee 21 g	Chicken (60 g cooked) and light mozzarella (60 g) salad with tomatoes 29 g	A smaller roast: chicken breast (100 g), vegetables and two small potatoes 33 g	0% Greek yogurt (170 g pot) 17 g	100 g

Protein counts are approximate, from typical UK supermarket labels. Brands vary, so check the packet. Day 4 is vegetarian.

Print my week

How the plan works

• Protein first. Eat the protein part of your plate before the rest. If you only manage half a meal, make it that half.
• About 25 to 30 g at each meal, plus a small protein snack.
• Small, plain portions. Many people find smaller, less greasy meals easier on Mounjaro.
• Keep the vegetables. They're often the first thing pushed aside on a small appetite.
• Move as well as eat. Protein works best alongside two short strength sessions a week, made a little harder over time. Sit-to-stands and wall press-ups at home count.

What our members' food diaries show

We compared ParrotPal food diaries from March to August 2026: members who told us they take a GLP-1 medicine such as Mounjaro or Wegovy, and members who don't.

What they logged	On a GLP-1	Not on one
Less than 1.0 g of protein per kg of body weight	48%	35%
Median protein a day	85 g	90 g
Greek yogurt or skyr	32%	38%
Chicken breast	41%	46%

Aggregated and anonymised ParrotPal food diaries, March to August 2026. Protein rows: several hundred members on a GLP-1 who logged food and a weight, and several thousand who don't take one. Food rows: more than 1,000 members on a GLP-1 who logged food. GLP-1 use is what members told us. These are patterns in what people logged, not proof of cause.

Shopping list

For the whole week. It updates when you swap a meal.

Shopping list for the week

Aisle	What to buy
Dairy and eggs	0% Greek yogurt, Cottage cheese, Eggs, Feta, Light mozzarella, Parmesan, Reduced-fat cheddar, Semi-skimmed milk, Skyr
Meat and fish	5% beef mince, Chicken breasts, Cod fillet, Cooked king prawns, Salmon fillet, Tuna in spring water, Turkey breast slices
Veggie protein	Edamame beans, Firm tofu, Protein shakes (about 20 g each), Quorn mince
Bread and cupboard	Baked beans, Chopped tomatoes, Kidney beans, Light mayo, Noodles, Oats, Peanut butter, Rice, Sweetcorn, Wholemeal bread, Wholemeal pasta, Wholemeal pitta, Wholemeal wraps
Fruit and veg	A small baking potato, Bananas, Berries, Broccoli, Courgette, Cucumber, Frozen peas, New potatoes, Peppers, Salad leaves, Spinach, Stir-fry vegetables, Tomatoes, Vegetables for a roast

When you can't face a meal

Swap in one of these, each about 15 to 20 g of protein: a pot of skyr or 0% Greek yogurt; 150 g of cottage cheese; a protein shake or protein milk; two boiled eggs and a glass of milk. About half of our members on a GLP-1 log a protein supplement such as a shake or bar. Use them alongside food rather than instead of it.

What's your own protein number?

This plan lands at about 85 to 100 g a day. Your target depends on your height and weight; the calculator works it out in 10 seconds and this page will show it against every day.

Work out my protein Free LeanShield score

Questions people ask

Also from ParrotPal

• A 7-day Wegovy meal plan
• Protein calculator