There isn’t a strict tirzepatide diet plan you need to follow. Instead, eat a variety of whole foods, including fruits, veggies, lean proteins, legumes, whole grains, and healthy fats.
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Key Takeaways:
There isn’t a strict tirzepatide diet plan you need to follow.
Eat a variety of nutritious foods, including fruits, veggies, lean protein, and whole grains, to maximize weight loss and feel satisfied and energized.
Avoid foods that trigger side effects, like fatty, sugary, and spicy foods.
Tirzepatide (Mounjaro®, Zepbound®) is usually prescribed alongside eating nutritious foods to support weight loss. But what exactly should those foods be?
There isn’t a strict tirzepatide diet plan you need to follow. Instead, eat a variety of whole foods, including fruits, veggies, lean proteins, legumes, whole grains, and healthy fats.
We’ll dive into what to eat on tirzepatide, what to avoid, and give you a week-long meal plan for some cooking inspiration.
You don’t need to follow a specific tirzepatide diet plan. Instead, you’ll want to eat a variety of nutritious, whole foods. These foods can help promote weight loss, give you essential nutrients, and help you minimize tirzepatide side effects. Win-win-win.
Other than tirzepatide costs, what to eat on the medication is the biggest question many people have. To help, here’s a list of tirzepatide foods to eat.
Fruits and vegetables are high in vitamins, minerals, antioxidants, and fiber. Fiber is key because it can increase fullness (satiety) and make sticking to your tirzepatide diet plan easier.
Go for your favorite fruits and veggies, like:
Apples
Oranges
Berries
Tomatoes
Broccoli
Mushrooms
Bell peppers
Leafy greens, like kale, spinach, and lettuce
Aim for 2 and a half cups of vegetables and 2 cups of fruit a day. One way to do this is by filling half your plate at each meal with fruits or vegetables. Include them in your snacks, too.
Protein is an important nutrient at any time of life, but especially when you’re on a weight loss journey. Protein can make you feel fuller, reduce food cravings, and help you maintain muscle mass as you lose body fat.
Go for lean sources of protein, like:
Chicken
Turkey
Lean beef
Fish
Eggs
Greek yogurt
Tofu
Tempeh
Try adding a source of protein to every meal and snack.
Obesity medicine physician Craig Primack, MD, senior vice president of weight loss at Hims & Hers, recommends aiming for 100 grams of protein a day when losing weight.
If you find it hard to hit that number, you can purchase meal replacement shakes and bars through the Hers app. Some shakes contain 27 grams of protein, helping you top up your intake on the go.
→ Learn more: How Much Protein Should You Eat for Weight Loss?
Legumes are a source of fiber and protein. They’re good for heart health, and there’s research linking a higher legume intake to a lower body weight.
Legumes include:
Peas
Beans
Chickpeas
Lentils
You can add legumes to curries, stews, soups, and salads.
Whole grains are grains that contain the entire grain kernel. They’re digested slowly, meaning they help you feel fuller for longer. Whole grains are also higher in vitamins, minerals, and fiber compared to refined grains.
Whole grains include:
Whole-wheat bread
Whole-wheat pasta
Brown rice
Quinoa
Oatmeal
Barley
Farro
Aim for about 3 ounces or more of whole grains a day. See if you can swap refined grains in your diet for whole grains — for example, having whole-wheat bread instead of white bread.
Don’t be scared off by the word “fats.” Healthy fats are a vital part of any diet, including when you’re trying to lose weight with tirzepatide.
Monounsaturated and polyunsaturated fats are good for heart health and can lower cholesterol levels.
Healthy high-fat foods include:
Nuts, like cashews, almonds, and pecans
Seeds, like sunflower seeds, pumpkin seeds, chia seeds, and flaxseeds
Avocados
Olive oil or avocado oil
Low-fat dairy products
Oily fish, like salmon, tuna, and mackerel
To get more healthy fats in your diet, drizzle olive oil on salads, swap full-fat dairy for low-fat dairy, and grab a handful of seeds as a snack.
You don’t need to cut out foods entirely, but some foods can trigger tirzepatide side effects. Others aren’t great for your weight loss journey, so you might want to limit them as much as possible.
Here are the tirzepatide foods to avoid.
Common side effects of Mounjaro® and Zepbound® include:
Nausea
Vomiting
Diarrhea
Constipation
Abdominal pain
Some foods and drinks can make these side effects worse.
To minimize tirzepatide side effects, avoid or limit:
Spicy foods
Fatty foods, like processed meats, baked goods, fast food, and butter
Alcohol
Fizzy drinks
Sugary foods and drinks
Alliums, like garlic, leeks, and onions
Keep a food and side effect diary to figure out your personal triggers.
Mounjaro® and Zepbound® side effects usually crop up when you first start treatment and when your dose increases. But you might find that you can tolerate spicy food and garlic, for example, after a few weeks.
Again, you don’t need to cut anything out entirely, but you’ll want to focus on nutritious foods to promote weight loss.
To maximize your weight loss progress, avoid or limit:
Saturated fats, like in full-fat dairy, fatty meats, and fried foods
Foods with added sugar, such as sugary cereals, baked goods, and soda
Foods high in sodium, like deli meats, processed foods, and chips
Refined carbohydrates, including white bread and white pasta
This might sound like a lot, but don’t panic. You can make gradual changes to your diet, making one healthy swap each week until you reach for more nutritious options on autopilot.
Plus, you should find it easier to stick to nutritious foods while on tirzepatide as your hunger and food cravings are reduced.
To stress the point one more time, you don’t need to follow a strict tirzepatide meal plan. You can mix it up each week and choose your favorite nutritious foods and drinks.
Still, we know how useful it can be to have a meal plan to follow when you first start medication — or to get inspiration from.
So, here’s what a week-long tirzepatide meal plan could look like to promote weight loss, keep energy levels stable, and help you feel satisfied.
Breakfast: Oatmeal topped with berries.
Lunch: Falafel, hummus, and eggplant in a whole-wheat pita pocket.
Dinner: Fish tacos with avocado, pickled shallots, and plenty of lime juice.
Snack: Air-popped popcorn.
Dessert: Smoothie bowl with banana, protein powder, and nuts.
Breakfast: Scrambled eggs on whole-wheat toast.
Lunch: Greek salad with grilled chicken, lettuce, tomatoes, cucumber, and olives.
Dinner: Chickpea and lentil curry with spinach, sweet potatoes, and mushrooms.
Snack: Carrot and celery sticks with hummus.
Dessert: Greek yogurt topped with honey and blueberries.
Breakfast: Smoothie with protein powder, kale, mango, apple, and chia seeds.
Lunch: Poke bowl with salmon, edamame, cucumber, carrot, seaweed, and quinoa.
Dinner: Sheet-pan chicken breast with potatoes, tomatoes, and asparagus.
Snacks: Handful of seeds and dried fruit.
Dessert: A square or two of dark chocolate.
Breakfast: Overnight oats with chia seeds, pears, and dark chocolate.
Lunch: Kale salad with beets, zucchini, pumpkin seeds, carrot, and roasted chickpeas.
Dinner: Grilled salmon with quinoa and broccoli.
Snacks: Hard-boiled egg.
Dessert: Fruit salad with kiwi, apples, and mango.
Breakfast: Smashed avocado on whole-grain toast topped with pumpkin seeds.
Lunch: Chicken and veggie soup with rye crackers.
Dinner: Stir-fry with tempeh, egg, bean sprouts, bok choy, peppers, and carrots.
Snacks: Edamame.
Dessert: Apple slices and peanut butter.
Breakfast: High-protein banana pancakes.
Lunch: Fish stew with white fish, shrimp, tomatoes, leeks, and celery.
Dinner: Burrito bowl with brown rice, black beans, avocado, sweet corn, and onions.
Snacks: Cup of cottage cheese with sliced fruit.
Dessert: Chia seed pudding with honey and strawberries.
Breakfast: Omelet with onion, cilantro, and peppers.
Lunch: Grain bowl with tofu, quinoa, broccoli, and peanut-ginger dressing.
Dinner: Turkey burger with a whole-wheat bun, tomato slices, and lettuce.
Snacks: Roasted chickpeas with spices.
Dessert: A handful of dried mango or banana chips.
Eating well on tirzepatide is crucial for making the most of the medication. Here are some tips to help:
Meal prep. Pre-cut veggies, make soups and curries ahead of time, and whip up overnight oats or egg muffins the night before. Look for ways to make cooking easier and more enjoyable, especially when you’re busy.
Drink plenty of water. Water is essential for hydration, and it can regulate appetite. If you’re struggling with portion control, try drinking a glass of water before meals. On the flip side, if feeling full means you forget to drink, set reminders to go off on your phone throughout the day.
Avoid getting overfull. It can take some trial and error to get used to a reduced appetite on tirzepatide. Eat only when hungry, eat slowly, and stop when you start feeling full. This can help minimize side effects and maximize weight loss.
Don’t forget about other weight loss fundamentals. Do more daily physical activity, get enough sleep, and lower your stress levels as much as you can. All of this can help you move toward your weight loss goals.
You also don’t have to figure out what to eat on tirzepatide alone. Reach out to a nutritionist, registered dietitian, or healthcare provider for personalized medical advice.
If you get tirzepatide through Hers, you’ll get access to more than 100 high-protein recipes that were developed by nutritionists, so you’ll always have something new to cook.
There aren’t any official guidelines for what to eat on tirzepatide. You should eat nutrient-dense foods, but you’re free to pick your favorites to promote weight loss and overall health.
Here’s a rundown of the key advice:
Eat whole foods. That includes fruits, veggies, lean proteins, legumes, whole grains, and healthy fats. Go for high-fiber, high-protein meals, and don’t forget to drink plenty of water.
Avoid triggering foods and drinks. You might find fatty, sugary, and spicy foods trigger tirzepatide side effects. Alcohol, fizzy drinks, and caffeine can do the same.
Eat only when hungry. Minimize stress-eating, and tune into your hunger cues to determine when you’re truly hungry and when you’re starting to feel full.
Finally, don’t be afraid to get help and guidance to find the best tirzepatide diet plan for you. We’ve got more than 100 nutritious, easy-to-make recipes to keep you inspired.
Get answers to frequently asked questions about tirzepatide diet plans below.
There isn’t a set number of calories you should eat on tirzepatide. But you’ll want to be in a calorie deficit to lose weight. This is when you eat fewer calories than your body uses each day.
If you don’t want to count calories (we don’t blame you), you can reduce your calorie intake by making nutritious swaps and practicing portion control.
→ Find out how many calories to eat: Hers Calorie Deficit Calculator
You can drink coffee on tirzepatide. There aren’t any guidelines saying you need to avoid caffeine. But for some people, it might make side effects — like nausea and diarrhea — worse. Limit or avoid coffee on tirzepatide if that’s the case for you.
You can drink alcohol on tirzepatide. But you might find it makes gastrointestinal side effects worse and slows your weight loss progress. If you decide to drink, consider drinking only every now and again and drinking in moderation.
There isn’t a set amount of protein to eat on tirzepatide, but you’ll want to eat plenty to maintain muscle mass as you lose weight. Obesity medicine physician Craig Primack, MD, senior vice president of weight loss at Hims & Hers, recommends eating 100 grams of protein a day when losing weight.
No, there isn’t a recommended tirzepatide diet plan. You’ll want to eat a healthy diet with balanced meals and snacks, including:
Fruits and veggies
Nuts and seeds
Lean protein
Whole grains
Low-fat dairy products
These foods can support weight loss and weight management, promote overall wellness, and keep your blood sugar levels stable.
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards.
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