Mounjaro food list: a high-protein shopping list
Fill your basket with foods that give a lot of protein in a small portion. Here's a shopping list for UK and US supermarkets, with typical protein per portion.
Fridge
| Food | Portion | Protein |
|---|---|---|
| Skyr or 0% Greek yogurt | 150 g pot | 15 g |
| Cottage cheese | 100 g | 11 g |
| Eggs | 2 large | 13 g |
| Cooked chicken breast | 100 g | 31 g |
| Cooked prawns (shrimp) | 100 g | 18 g |
| Salmon fillet | 110 g | 25 g |
| Firm tofu | 100 g | 13 g |
| Semi-skimmed (2%) milk | 300 ml | 10 g |
| Kefir | 250 ml | 8 to 9 g |
Cupboard
| Food | Portion | Protein |
|---|---|---|
| Tinned tuna in spring water | 1 small tin (110 g drained) | 27 g |
| Tinned salmon or sardines | 100 g | 20 to 23 g |
| Lentils or chickpeas (cooked) | 100 g | 7 to 9 g |
| Baked beans | half a tin (200 g) | 9 g |
| Porridge oats | 40 g | 4 to 5 g |
| Protein powder | 1 scoop (30 g) | 20 to 25 g |
Freezer
- Edamame beans (11 g protein per 100 g)
- Frozen fish fillets and prawns
- Frozen berries for yogurt and smoothies
- Frozen vegetables for quick, small dinners
For nausea days
Plain crackers, rice cakes, ginger or peppermint tea, ready-made soups, and plain yogurt. See what to eat on Mounjaro to avoid nausea.
Snacks with 10 g protein or more
- High-protein yogurt pot (about 20 g)
- 2 boiled eggs (13 g)
- Beef jerky, 25 g bag (about 12 g)
- Cottage cheese with pineapple (11 g)
- A glass of milk (10 g)
Typical values; brands vary, so check labels. Prices and products differ between the UK and US.
See the protein in every meal
SnapNosh shows the protein in a meal from one photo and tells you what's left for today. Made for life on a GLP-1.
Common questions
What foods should I buy on Mounjaro?
Foods that give a lot of protein in a small portion: skyr or Greek yogurt, cottage cheese, eggs, chicken, fish, prawns, tofu, tinned tuna, lentils and milk, plus fruit, vegetables and wholegrains.
What are good high-protein snacks on a GLP-1?
A high-protein yogurt pot, two boiled eggs, beef jerky, cottage cheese, edamame beans, or a glass of milk. Each gives about 10 to 20 g of protein.
Sources
This guide is general information about food and habits. It is not medical advice and doesn't replace advice from your doctor, pharmacist or dietitian. Ozempic and Wegovy are trademarks of Novo Nordisk; Mounjaro and Zepbound are trademarks of Eli Lilly. SnapNosh is not affiliated with them.