7-Day Mounjaro Meal Plan With Macros

A Mounjaro meal plan that works is built on three rules: protein at every meal, fiber for fullness, and small portions you can actually finish. Below is a flexible 7-day template aiming for roughly 90 to 110 grams of protein and 1300 to 1600 calories a day, which you should adjust to your own appetite, weight and your doctor's guidance. These are examples, not medical prescriptions.

Day 1. Breakfast: Greek yogurt with berries and chia, around 20 grams of protein. Lunch: grilled chicken with quinoa and roasted vegetables, about 35 grams. Dinner: baked salmon with green beans, about 30 grams. Snack: a small handful of almonds. This sets the pattern the rest of the week follows.

Day 2 and Day 3. Keep protein leading every plate. Eggs or cottage cheese in the morning, a lentil or bean bowl with a protein at midday, and a lean meat, fish or tofu dish at night with non-starchy vegetables. Two scrambled eggs and spinach, then turkey and a big salad, then tofu stir-fry keeps you near 95 grams of protein on a comfortable volume.

Day 4 and Day 5. Build in your easier days for when appetite is low after a dose. A protein smoothie can replace a meal you cannot face, soup with added chicken or chickpeas goes down gently, and skyr with nuts works when nothing else appeals. The goal on tough days is hitting protein even if total calories dip a little.

Day 6 and Day 7. Allow some normal life: a restaurant meal where you order protein-forward and take half home, or a homemade version of a comfort dish made lighter. A grilled steak with vegetables, or chicken fajitas with extra peppers and less tortilla, both keep the plan on track without feeling like a diet you will quit.

Across all seven days the macro shape stays the same: protein high to protect muscle, fiber moderate to high for fullness and digestion, fat moderate and mostly from whole foods, carbs lower and chosen for quality. Drink water steadily, walk daily, and stop eating at the first real sign of fullness rather than finishing every portion.

The plan only works if you can see whether you actually hit it, and appetite swings on Mounjaro make that genuinely hard. Mello reads protein, carbs, fat and calories from a photo of each meal and totals your day automatically, so you can follow a plan like this and adjust in real time instead of guessing. Download Mello and run your 7 days with real numbers.