Meals for weight-loss injections: Ozempic, Wegovy and Mounjaro
Weight-loss injections such as Ozempic, Wegovy and Mounjaro cut your appetite sharply. That makes it easy to under-eat protein and lose muscle along with fat. Our high protein plates help you eat less, but well.
Plates for ozempic and mounjaro this week
Calories, protein, carbs and fat per plate, worked out by our dietitians.
Why food matters for ozempic and mounjaro
- When appetite drops, protein is usually the first thing to fall short, and muscle loss is the result. Protein at every meal helps protect it.
- Greasy, heavy and very sweet food often makes the nausea from these medicines worse.
- The habits you build while on the injection are what keep the weight off if you stop.
What we do on the plate
Protein first
Plates with 30g of protein or more, so even a small appetite gets what it needs.
Not greasy
Grilled and stewed rather than deep fried, which many people find easier on the stomach.
Eat half, save half
Plates keep three days in the fridge, so a smaller appetite can split a plate over two meals.
Numbers on the card
Protein and calories printed, so you can check you are eating enough, not just less.
Nigerian food swaps for ozempic and mounjaro
Small changes to the food you already eat. Our plates are built this way already.
| Instead of | Try | Why |
|---|---|---|
| Skipping meals because you are not hungry | Small meals with protein firstPrevents muscle loss and dizziness | Prevents muscle loss and dizziness |
| Fried, oily food | Grilled fish, chicken and stews with measured oilOften easier on nausea | Often easier on nausea |
| Large drinks with meals | Sip water between mealsHelps with fullness and reflux | Helps with fullness and reflux |
Want a plan made for you?
The Balance Clinic
The Balance Clinic supports people on weight-loss injections with medical and dietitian follow-up.
Questions about ozempic and mounjaro and food
Needs vary, but many dietitians aim for roughly 1.2 to 1.6 grams per kilo of body weight a day for people on these medicines. Our quiz gives you a personal target.
Yes. Eating too little, especially protein, leads to muscle loss, tiredness and hair thinning. Small, protein-first meals help.
The Balance Clinic and our partner Getslim can assess whether the medication is right for you and support you through it.
Fuel meals support a healthy diet and are not a treatment or a substitute for medical advice. If you take medication for blood sugar or blood pressure, are pregnant, or have kidney disease, speak to your doctor or a dietitian before changing how you eat.