Foodose for iPhone plans your food around your GLP-1 dose week.
Mounjaro is tirzepatide, injected once a week. It acts on two gut hormone receptors, GIP and GLP-1, rather than one. In the United States the same medicine is sold for weight management as Zepbound.
Appetite on a weekly injection is not the same every day, so the food that works is not the same every day either. Below are recipes for four moments in the week, each with its nutrition calculated from USDA data.
| Dose | Modelled share of normal intake |
|---|---|
| 2.5 mg | about 85% |
| 5 mg | about 75% |
| 7.5 mg | about 65% |
| 10 mg | about 60% |
| 12.5 mg | about 55% |
| 15 mg | about 50% |
Modelled, not measured. No published trial has measured ad libitum energy intake across the tirzepatide dose range the way Blundell and Friedrichsen did for semaglutide. Dual agonism suppresses intake harder at the top of the range, which is why 15 mg is modelled near half of normal intake, but this curve is an extrapolation and should be read as one. How the model works.
Tirzepatide reaches its highest level in the blood 8 to 72 hours after a dose. If those are the days your appetite is lowest, plan small, soft, mild food for them.
A soft peach and vanilla smoothie with skyr and a few oats, about 400 ml and mild all the way through. A good one for a warm morning when a plate does not appeal.
About 8 min · 280 kcal · 28 g protein per serving
Vegetarian
A filling blueberry and oat smoothie with milk and whey, soaked for ten minutes so the oats blend smooth. About 375 ml, and gentle enough for a morning when solid food does not appeal.
About 15 min · 340 kcal · 28 g protein per serving
Vegetarian
A thick, sharp-sweet smoothie of three berries and plain skyr, about 400 ml in the glass. On a morning when a plate looks like too much, a cold drink is often easier to start than a bowl.
About 5 min · 275 kcal · 28 g protein per serving
Vegetarian
A morning when you can only manage a few mouthfuls is the morning those mouthfuls should be protein.
Six breakfast burritos filled with spiced turkey, soft scrambled egg, black beans and cheddar, rolled and frozen for the mornings when there is no time to cook. One is a complete breakfast that reheats from frozen in a few minutes.
About 55 min · 490 kcal · 32 g protein per serving
Gently poached haddock with spinach and potatoes in a light milk broth.
About 35 min · 315 kcal · 32 g protein per serving
Warm turmeric rice with flaked mackerel, peas and a boiled egg.
About 30 min · 550 kcal · 32 g protein per serving
Later in the week, full plates are possible again. These dinners put at least 30 g of protein on the plate first.
Chicken breast marinated in yoghurt, cumin and paprika, threaded with pepper and onion and charred in the air fryer, served with pita, romaine and garlic yoghurt. A dinner the whole family can assemble at the table, with each plate built to its own appetite.
About 1 hr 10 min · 475 kcal · 49 g protein per serving
Egg noodles with chicken, broccoli, ginger and a scatter of toasted almond.
About 30 min · 575 kcal · 49 g protein per serving
Chicken marinated in spiced yoghurt, baked over rice with raisins.
About 1 hr 25 min · 585 kcal · 48 g protein per serving
Cooked on a good day and frozen in portions, these are ready on the days you do not feel like cooking.
A boneless turkey breast joint cooked over potatoes and carrots in a slow cooker or pressure cooker, with gravy made from the cooking liquid. A roast dinner for six without the oven, and the slices are easy to portion to whatever appetite is at the table.
About 5 hr · 405 kcal · 46 g protein per serving
Chicken breast in a gently spiced tomato sauce, made in a slow cooker or an Instant Pot, and finished with Greek yoghurt off the heat. The pot does the work, and a quarter of it over a small portion of rice is a filling dinner that is easy to eat when your appetite is small.
About 4 hr 35 min · 460 kcal · 45 g protein per serving
Trimmed pork shoulder cooked low and slow in a smoky, tangy sauce, pulled and piled into wholemeal buns with a yoghurt slaw. The tender pork is easy to eat, and the rest freezes for later.
About 8 hr 40 min · 520 kcal · 45 g protein per serving
Tirzepatide reaches its highest level in the blood 8 to 72 hours after a dose. If your appetite is lowest in the days after the shot, small, soft, mild meals with protein in them tend to be the easiest to finish: a smoothie made with Greek yoghurt or kefir, eggs, a brothy soup with chicken or tofu. Severe or lasting vomiting, or being unable to keep fluids down, is a reason to call your prescriber rather than a food problem.
It depends on your weight, your goal and your dose. The free foodose calculator works it out from those answers and builds three days of food to it, with protein first in every meal.
These recipes are meal ideas, not individual nutrition prescriptions. They have been checked on paper and not yet cooked, and each recipe page says what is still outstanding. foodose is not affiliated with Novo Nordisk or Eli Lilly. Talk to the clinician who prescribes for you before changing how you eat.