Zepbound meal plan: a 7-day diet plan you can print

On Zepbound, a good diet plan is a simple one: small, plain meals with the protein eaten first, about 25 to 30 g a meal. Below is a 7-day plan in US foods and portions, at about 85 to 100 g of protein a day, that you can print or save as a PDF.

Updated 9 October 2026 · By the ParrotPal team

Key facts

There is no official Zepbound diet. Zepbound is a brand name for tirzepatide, the same medicine as Mounjaro, so the food side is the same as our UK Mounjaro plan. A 2025 joint advisory from four US nutrition and obesity societies notes protein targets of 1.2 to 1.6 g per kg a day, or 80 to 120 g a day, have been proposed during weight loss.

What to eat on Zepbound

Three habits do most of the work. None of them needs special food.

Protein first. Eat the protein part of your plate before the rest. If you only manage half a meal, make it that half.
Small, plain portions. Many people find smaller, less greasy meals easier on Zepbound. A salad plate helps.
Keep the vegetables. They’re often the first thing pushed aside on a small appetite, and they bring the fibre.

Zepbound is a brand name for tirzepatide, the same medicine as Mounjaro. If you’re in the UK, use our 7-day Mounjaro meal plan, which has UK foods, grams and a shopping list. For the basics behind both, see the GLP-1 diet plan.

Zepbound diet plan PDF: print this week

Every meal below lists its approximate protein. Swap any meal for another from the same column of the week, or for a food you like with a similar number. To get a PDF, press the button and choose Save as PDF in the print window.

7-day Zepbound meal plan: grams of protein in each meal (approximate)
Day	Breakfast	Lunch	Dinner	Snack	Day total
Day 1	Plain nonfat Greek yogurt (3/4 cup) with berries and 2 tbsp granola 18 g	Open-face turkey sandwich: deli turkey (3 oz) and a slice of Swiss on one slice of whole wheat bread 28 g	Sheet-pan chicken breast (3 oz cooked) with broccoli and 1/2 cup sweet potato 29 g	Low-fat cottage cheese (1/2 cup) with pineapple 13 g	88 g
Day 2	Two scrambled eggs with shredded cheddar (1 oz) and half a whole wheat English muffin 22 g	Tuna salad: a 5 oz can of tuna in water, light mayo and celery, on lettuce with a few whole-grain crackers 27 g	Shrimp tacos: cooked shrimp (4 oz) in two small corn tortillas with cabbage slaw 26 g	Turkey jerky (1 oz) 11 g	86 g
Day 3	Ready-to-drink protein shake (about 20 g of protein) blended with half a banana, for mornings when food won’t go down 21 g	Chicken bowl: chicken (3 oz cooked), 1/4 cup black beans, salsa, lettuce and a little brown rice 32 g	Salmon (3 oz cooked) with green beans and 1/2 cup quinoa 27 g	Plain nonfat Greek yogurt (3/4 cup) 17 g	97 g
Day 4 · vegetarian	Overnight oats: 1/2 cup oats, 1/2 cup milk and 3/4 cup plain Greek yogurt 24 g	Two-egg veggie omelet with 1/4 cup cottage cheese and one slice of whole wheat toast 23 g	Extra-firm tofu (6 oz) stir-fried with vegetables and 1/2 cup brown rice 23 g	Shelled edamame (1/2 cup) and a string cheese 16 g	86 g
Day 5	Low-fat cottage cheese (3/4 cup) with peaches and a few walnuts 21 g	Turkey chili (1 cup), made with 93% lean ground turkey and kidney beans 25 g	Pork tenderloin (3 oz cooked) with roasted carrots and a small baked potato 25 g	Single-serve plain Greek yogurt cup (5.3 oz) 15 g	86 g
Day 6	Two hard-boiled eggs and a cup of milk 20 g	Rotisserie chicken (3 oz, skin off) in a whole wheat tortilla with lettuce and tomato 28 g	Lean sirloin steak (3 oz cooked) with asparagus and a small scoop of mashed potatoes 26 g	Cottage cheese snack cup (about 1/2 cup) 13 g	87 g
Day 7	Breakfast sandwich: whole wheat English muffin, one egg, a slice of Canadian bacon and a slice of cheese 22 g	Chicken salad (3 oz chicken, mixed with plain Greek yogurt) in lettuce cups 28 g	Baked cod (4 oz cooked) with peas and a few roasted potatoes 30 g	Two string cheese sticks 14 g	94 g

About 86 to 97 g of protein a day. Counts are approximate, from typical US labels: brands vary, so check the package. Day 4 is vegetarian. 3 oz of cooked meat or fish is about the size of a deck of cards.

How much protein on Zepbound?

There’s no single number. ParrotPal aims for about 1.6 g of protein per kg of a healthy weight for your height, which our protein calculator works out in seconds. Your prescriber or a dietitian can set a target that fits you.

Why it matters: in the big GLP-1 trial, about 4 in every 10 kilos people lost weren’t fat (STEP 1 body scans: 5.3 kg of 13.6 kg lost was lean mass; Wilding et al., 2021). Eating enough protein is one of the habits that does most for muscle protection. More on that in muscle loss on Mounjaro, which applies to Zepbound too.

When you can’t face a meal

Swap in something small with about 13 to 20 g of protein: a cup of plain Greek yogurt, 1/2 cup of cottage cheese, two hard-boiled eggs, or a protein shake. Shakes work best alongside food rather than instead of it: see protein shakes on Mounjaro. If eating is a struggle most days, talk to your prescriber, doctor or pharmacist.

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 the research says

A 2025 joint advisory from four US nutrition and obesity societies notes that higher protein targets, such as 1.2–1.6 g per kg a day, have been proposed during active weight reduction (or an absolute 80–120 g a day), and that protein intake in adults should not fall below 0.4–0.5 g per kg a day.
Mozaffarian D, Agarwal M, Aggarwal M, et al. (2025). Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity 33(8):1475–1503. doi:10.1002/oby.24336
In a body-scan substudy of the SURMOUNT-1 trial (160 people), about 75% of the weight lost was fat and 25% lean mass, the same split as in the placebo group.
Look M, Dunn JP, Kushner RF, et al. (2025). Body composition changes during weight reduction with tirzepatide in the SURMOUNT-1 study of adults with obesity or overweight. Diabetes, Obesity and Metabolism 27(5):2720–2729. doi:10.1111/dom.16275
In the STEP 1 trial, body scans in a substudy found lean mass made up about 4 in every 10 kilos lost (5.3 kg of 13.6 kg). Lean mass includes muscle, organs and water.
Wilding JPH, Batterham RL, Calanna S, et al. (2021). Once-weekly semaglutide in adults with overweight or obesity. New England Journal of Medicine 384(11):989–1002. doi:10.1056/NEJMoa2032183

Research describes the people who were studied. Where we quote our own members’ figures, they are what members logged, and the method is on our methodology page.

Prefer it on your phone? ParrotPal turns this plan into a daily protein target and tells you what’s left. 4.7★ on the App Store · iPhone. Get it on the App Store

Questions people ask

Is there a Zepbound diet plan PDF?

Yes. Press “Print or save as PDF” above the 7-day table, then choose Save as PDF in the print window. The plan prints on its own, without the menus.

What should I eat on Zepbound?

Small, plain meals with the protein first: eggs, Greek yogurt, cottage cheese, chicken, fish, tofu or beans, with vegetables alongside. About 25 to 30 g of protein a meal is a practical aim. Your prescriber or a dietitian can tailor it.

How much protein should I eat on Zepbound?

There’s no single number. Targets of 1.2 to 1.6 g per kg a day, or 80 to 120 g a day, have been proposed during weight loss. Our protein calculator gives a starting number, and your prescriber can set one that fits you.

Is the Zepbound diet the same as the Mounjaro diet?

Zepbound and Mounjaro are both brand names for tirzepatide, so the food approach is the same. This page uses US foods and cups; our Mounjaro meal plan uses UK foods and grams. Questions about the medicine itself are for your prescriber or pharmacist.

What foods should I avoid on Zepbound?

No food is banned. Some just take up room that protein could use: sugary drinks, alcohol, and big portions of chips, cookies or pastries. If a food makes you feel unwell, tell your prescriber.

Related guides and data

Please read. This page is general information, not medical advice. It isn’t tailored to you and doesn’t replace advice from your prescriber, GP or dietitian. If you have diabetes, kidney disease, a history of disordered eating or any other medical condition, check with them before changing how you eat or exercise. Protein counts are estimates.

Mounjaro® and Zepbound® are registered trademarks of Eli Lilly and Company, and Wegovy® and Ozempic® of Novo Nordisk. ParrotPal isn’t affiliated with or endorsed by either company, and doesn’t sell, supply or recommend any medicine. LeanShield™ is ParrotPal’s muscle protection score: it rates the habits linked to protecting muscle, is not a medical device and doesn’t measure muscle.