To ask if you’ve lost and maintained on Mounjaro, what do you eat in a day/week?

[CPNSBH]

Just that really I’m almost 3 Stone lighter with 16lb until I’m at my goal weight.
I have 2 pens left and then I have to stop because of cost.
Anyone successfully maintained and care to share there average day of food?

Have you been titrating the dosage down or just going cold turkey from your last dose? What dose are you on?

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Breakfast
300g of fat free skyr 5g chia seeds and berries
lunch
salad with protein eg tuna / chicken / salmon etc loads of salad stuff and small amount of olive oil and balsamic
mix afternoon - protein shake and apple
dinner chicken stir fry and loads of veg
treat - maybe a twister and couple of squares of dark choc and handful nuts

I’ve done
Dec 2.5mg
Jan 5mg
Feb 5mg
March 7.5mg
I have two full 5mg pens and don’t know if I should do..
April 5mg
May 5mg or
April 5mg
May 2.5mg
June 2.5mg

My friend lost 4 stone and she made sure to titrate the dose down to 2.5; that gave her the opportunity to not go cold turkey. She had already changed her eating habits whilst in MJ, and she got used to the reduced calorie intake, she was still tracking calories all through so she knew she wasnt risking piling it all back on.

MJ is a tool; you use it to help change the habits.

Thankyou for this, it’s helpful.

I’m maintaining but still on 2.5mg.
My day is 200ml milk in teas (I don’t eat breakfast)
lunch - salmon / Halloumi / chicken with salad or a tuna/chicken salad sandwich
snacks - fruit - banana or satsumas/apple or melon and berries maybe with a yoghurt or a small packet of crisps or a kitkat with my tea (but only one of those) or protein shake if I’ve been to the gym
dinner - normal family dinners - spaghetti Bol / cottage pie, chicken fajitas, curry, stir fry

I don’t eat between 7pm and 11am so stops be snacking in the evening which is my worst time.

What dose are you on? Can you use the pens to titrate down? It’s very difficult to come off cold Turkey amd maintain, as you won’t be used to feeling hunger. It’s way better to titrate down whilst reverse dieting, so slowly increasing your cals to maintenance, then you’re on an even keel.

what others eat doesn’t really make a difference, it’s about you and your lifestyle, how active you are, but more importantly your weight and how much you can eat, again with how active you are.

I maintain on 5mg, today for example I ate :

2 eggs in the morning with clear protein drink.

mid morning some prunes and fruit, with some collagen.

lunch protein and a salad, usually tuna, prawns, chicken etc or a Huel black, no mayo or dressing,

mid afternoon I often have a grenade bar,

dinner, tonight was meatloaf, rice and mixed greens,

supper, I had a white chocolate kvarg and mango, and grapes,

3 litres of water and one black coffee,

im bmi 20 and have been about 14 months or so ago now.

i work from home so a sedentary job, but i work out most days, today I did about 1 hour, split between treadmill , 20 mins run, and then upper body weights, about 20 mins, then some other exercises for strength/muscle ie planks, sit ups, squats, lunges, etc, another 20 mins. I do between 45-60 mins 5 or 6 days a week, working out different parts of my body, so for example yesterday I did cycling and rowing,

so go low fat, low sugar, ensure you eat your protein. Drink your water, workout to ensure you build or maintain your muscle. Plus the more you exercise the more you can eat!

The big thing for me is that whilst I was losing, I retired and my activity levels have increased massively. I now average between 25 and 30k steps a day. This means I’ve had to rethink my eating habits, I basically kept tracking calories slowly increasing till found what kept me stable.
breakfast around 175g fat free Greek yogurt 24g honey with mix of blueberries, grapes, strawberries and cherries
lunch - either a ham salad protein sourdough sandwich or cottage cheese and ham on rice cakes with some lentil crisps
tea - could be a pinch of nom recipe, or a cheese snd ham omelette with butternut squash chips, or a chef akila curry with cauliflower rice
usually have either a protein choc mousse or an ice cream for pudding

I stopped cold turkey after a year on mounjaro. I did not titrate down from 15mg and I maintain my 9 stone weight loss.

I eat 1500 calories a day and I record everything on Nutracheck.

What I eat makes no difference, it is the overall calorie number which counts.

I have never eaten what others might see as a “healthy diet” because there are lots of foods I either don’t like or can’t eat due to colitis but I am vegetarian and I don’t eat take aways or a lot of ultra processed food.

I don’t follow the current obsession with protein, I just eat what I fancy.

My meals are quite light and snacky such as baked potato, egg on toast, cheese toastie.

I eat biscuits and cakes, although only homemade.

I eat chocolate.

I stick to 16:8 so only eat from midday to 8pm.

I don’t drink alcohol.

I can’t exercise due to disability.

I think it helps that I live alone so don’t have to make food for anybody else.

Just finished a 7.5mg pen, I have two 5mg pens left. If I can get to goal in the next two months I’ll have a BMI of 21. (16lb to go) I think this is acheviable, or at least very close to it.
I have a mid physical job, not hard but lots of steps, average 14000 per day. I started the gym today, and plan to aim for 3/4 times per week.
Do you think I’d be better doing the 5mg pen for 2 months or do one month on 5mg and 2 months on 2.5mg by micro dosing with one of the pens?
I stared the beginning of Dec and have lost 3 stone on around 1000/1200 calories a day, I’m still losing currently on this many calories at around 1lb a week now.

Breakfast:
Fat free plain Greek yoghurt, teaspoon of peanut butter (mixed in), strawberries, blueberries and raspberries.
or
Scrambled eggs x2, with sautéed spinach, red onion, peppers and tomatoes (I used an olive oil spray to add a little bit to the pan, if you add some salt when you first add the veg then it draws out some of the water and you need less oil). Sprinkle of feta (about 1/6 of a pack). 1 small slice of whole wheat bread.
or
Porridge made with skimmed milk, apple puree or chunks (no sugar), small amount of raisins (about equivalent to a kids snack box), 8 walnuts chopped up.
or
Protein bar and a piece of fruit if I’m in a rush.

Lunch:
Homemade soup with lots of veg and beans/lentils or chicken/lean beef (I have 4 recipes I rotate throughout the month and batch cook at the beginning of each week)
and
Salad with lean protein (salmon, tuna, beans, puy lentils, boiled eggs), lots of vegetables, not too much dressing (usually just some olive oil, lemon, mustard and salt), and some healthy fats (avocado, nuts, seeds, olives).

Dinner:
This varies quite a lot (I found weight watchers actually really helped for the first couple of months- not necessarily to track but to add my recipes and make easy swaps to lower calorie options. They also have lots of ‘low point’ recipes that I still use).
I try to focus on lean protein, a complex carbohydrate (I actually prefer the taste of wholemeal/brown options, although I also love making ‘chips’ with just potatoes and a tiny spray of olive oil/salt), and increasing the vegetables (which also usually makes my carb portion smaller e.g. with spaghetti bolognaise I’ll have half whole wheat pasta and half roasted courgette with it).
I try to add flavour with things like lemon, herbs and spices. If I’m cooking with something like feta, chorizo or Parmesan I just use a small amount to add flavour but use lean protein and veg as the main components of the dish.

If I’m hungry later I try to choose yoghurt, homemade chia pudding (so I can make it without sugar and just add fruit for sweetness). 100% Fruit juice ice lollies are also really good.

For treats I try to stick to 150 calories per day (so a mini ice-cream, a couple of biscuits, handful of crisps or popcorn, few squares of dark chocolate etc). I only buy stuff in small, individual servings because it makes it easier for me to stop at one (although for a while I struggled with having it in the house at all, even after coming off the meds).

I try not to snack at all. If I really want to then I only have fruit or vegetable sticks.

For drinks I mostly stick to water or tea/coffee/herbal tea without milk or sugar.

The thing I found helps most is regular exercise. I’ve always hated it, but I have found couch to 5k bearable (if a week is hard then I stick with it until it feels fairly easy). It’s taken way longer than it should but it’s better than nothing and if I do it in the morning then I’m often not hungry for breakfast.
I also saw a physio for a back injury and she gave me a pack of strength and flexibility exercises for my whole body that I try to do at least 3 times a week.
Again, exercise isn’t magic for me (I could definitely eat more calories than I can run 😂), but I find it helps with motivation for staying on track with my diet.
Also, the weight loss medications can lead to muscle loss if you aren’t super careful with diet and exercise whilst you’re on them (I definitely wasn’t careful enough). Starting exercise definitely helps with retaining/rebuilding that muscle so you don’t put weight back on (lean muscle burns calories even at rest).

If youve only 2 pens, youd be better titrating down to 2.5mg and you can assess how hungry you feel and take action against it while you still have pen support.

I lost 3st June to Dec last year. Stopped at Xmas. Was never on more than starter dose and had minimal side effects. Didn't titrate off and found it was a month or so before I felt hungry again.

Breakfast is overnight oats with berries or rhubarb compote. No sugar added.

Lunch varies as I have a job that means I'm on the road some days. I try to batch cook pulse-based soup but, if I'm nowhere near a microwave that day, might be a sandwich.

Dinner is usually pulse and vegetable based. Last night was a stew with mushrooms, squash, chickpeas and spinach with mash.

I have a biscuit, chocolate or sorbet after my evening meal. Might have a couple of biscuits during my working day.

I do a sport or weights class every day and often have a Huel Lite or protein soya yoghurt afterwards.