Foodose for iPhone plans your food around your GLP-1 dose week.
Zepbound is tirzepatide, the same medicine as Mounjaro, injected once a week. The FDA approved it in November 2023 for chronic weight management, alongside a reduced-calorie diet and more physical activity.
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 cold chocolate and banana smoothie made with kefir, which gives it a gentle tang under the cocoa. About 375 ml, mild and smooth enough to sip through a morning when appetite is low.
About 5 min · 280 kcal · 28 g protein per serving
Vegetarian
A bright green smoothie of spinach, pineapple and fat-free Greek yoghurt, with lime to keep it fresh. The pineapple leads the flavour, so it tastes of fruit rather than leaves.
About 5 min · 280 kcal · 27 g protein per serving
Vegetarian
Cottage cheese blended until it is perfectly smooth tastes surprisingly like cheesecake filling, and here it carries frozen strawberries and a little vanilla. About 400 ml, cold and soft.
About 5 min · 295 kcal · 27 g protein per serving
Vegetarian
A morning when you can only manage a few mouthfuls is the morning those mouthfuls should be protein.
Individual baked eggs with spinach, chives and a little crumbled feta.
About 35 min · 410 kcal · 31 g protein per serving
Vegetarian
A peanut butter and banana shake built on milk and a scoop of whey, about 350 ml. For the mornings when you are not hungry but know you need something, it is a drink you can finish slowly.
About 5 min · 360 kcal · 31 g protein per serving
Vegetarian
A delicate asparagus quiche with a modest Gruyère finish.
About 45 min · 370 kcal · 31 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.
Halibut over warm lentils dressed with tomato, lemon and parsley.
About 32 min · 475 kcal · 48 g protein per serving
Chicken roasted over butternut squash with sage and soft haricot beans.
About 57 min · 500 kcal · 47 g protein per serving
One pan
A clear chicken broth with celery, butter beans and rosemary.
About 44 min · 505 kcal · 47 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.
Cubes of lean pork loin glazed in honey, garlic, ginger and soy, cooked in the air fryer and boxed with brown rice, broccoli and carrots. Four lunches from about half an hour of cooking.
About 50 min · 480 kcal · 45 g protein per serving
Braising beef cooked low and slow with carrots, mushrooms and pearl barley until it falls apart under a spoon. A deep bowl of soft, savoury stew, made in a slow cooker or a pressure cooker.
About 8 hr 25 min · 385 kcal · 42 g protein per serving
Pressed tofu cubes crisped in the air fryer and tossed in a quick ginger, soy and maple glaze, with charred broccoli and brown rice. A vegan bowl with a crisp outside and a soft centre, easy to eat in small amounts.
About 55 min · 545 kcal · 42 g protein per serving
Vegan
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.