Zepbound Diet Plan [Includes PDF]

Zepbound Diet Plan

Zepbound Diet Plan

The FDA-approved version of Mounjaro for weight loss is finally here.  Zepbound is the newest weight-loss medication for those with obesity or excess weight and at least one medical condition.

In research studies, this new-age weight-loss medication has proven to be very effective.  However, diet and exercise must remain a part of the equation to optimize weight loss and manage side effects.

What is the Zepbound Diet Plan?

Many eating patterns can optimize the medication’s effectiveness. As a registered dietitian, I like to focus on a diet plan that:

  1. Supports weight loss
  2. Provides all the nutrients you need
  3. Helps create habits to maintain the weight loss long-term
  4. Prevents or manages common side effects

Build Your Meals

One of the easiest meal-plan approaches to follow is the plate method.

Start with protein – ¼ of your plate

Protein can enhance the effects of Zepbound by helping you feel fuller for longer and maintaining muscle mass as you lose weight.

This is incredibly important for successful weight loss and long-term health.

Examples of lean proteins include:

  • Chicken
  • Turkey
  • Bison beef
  • Fish
  • Eggs
  • Tofu
  • Beans and other legumes

Make the most of your vegetables and fruit – ½ of your plate

Fruits and vegetables are high in fiber, low in calories, and rich in both vitamins and minerals. What’s more, they also add volume to your meals without adding too many calories.

This is beneficial for weight loss as it enables you to eat a larger amount of food while staying within your calorie limit.

Moreover, the fiber can help minimize some of the symptoms associated with Zepbound, such as constipation.

Some examples of good fruits and vegetables to include are:

  • Leafy greens (spinach, kale, arugula)
  • Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
  • Berries (strawberries, blueberries, raspberries)
  • Apples
  • Citrus fruits (oranges,  grapefruits)
  • Bananas

Don’t forget about whole grains or complex carbohydrates – ¼ of your plate

Whole grains provide complex carbohydrates, which can help manage blood sugar levels and provide sustained energy throughout the day.

They are also a good source of fiber, which can help with weight loss and managing side effects like diarrhea.

Examples of whole grains include:

  • Oats
  • Quinoa
  • Barley
  • Buckwheat
  • Brown rice
  • Whole wheat bread
  • Whole wheat pasta
  • Beans, garbanzo, and lentils

Healthy fats

Healthy fats are an essential part of a balanced diet, providing important nutrients and helping with satiety.

Some examples include:

  • Avocado
  • Olive oil
  • Nuts (almonds, walnuts, pistachios)
  • Seeds (chia, flax, hemp)
  • Fatty

Portion-control plates

If you want to take a step further and want to make sure you are using the right size of plate, there are portion-control plates available on the market. However, any 9-inch plate will work just as well.

Zepbound Diet Plan in a Nutshell

Get the PDF version

Zepbound Diet Plan Lunch and Dinner

Get the PDF Version

Sample Meal Plan

The goal of the Zepbound diet plan is to provide nutrient-dense foods that promote weight loss and offer sufficient nutrients.


  • Hard-boiled eggs with a dash of olive oil, salt and pepper
  • One slice of high-fiber, low-calorie bread
  • Berries
  • Coffee or tea without sugar


Lunch Zepbound Meal Plan (500 x 300)

Snack (optional)

Barebells protein bar

Barebell protein bar


  • Chicken
  • Brown rice
  • Salads
  • Fruit (optional)
Well-balanced meal with chicken

My Expert Opinion

When on weight-loss medications, it’s crucial to maintain a balanced diet with enough protein and plenty of vegetables. These medications function optimally when paired with a healthy eating pattern.

To optimize success, it’s recommended to consume nutrient-dense foods, stay hydrated, and control portion sizes.

Remember that these medications are not a substitute for a proper diet but complement it. It’s also essential to consult with your healthcare provider.

Related blog posts:

15 Non-Dairy High-Protein Snacks for Weight Loss

21 Macro-Friendly Snacks [ Dietitian Approved]

The 10 Best Breads for Weight Loss

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6 thoughts on “Zepbound Diet Plan [Includes PDF]”

  1. Hi. This is great info. I am waiting for my pharmacy to fill my prescription so I should be starting Zepbound within the week. Please clarify the amount of food.
    On the PDF, it indicates that a fourth of the plate should be protein however, in your write up in the first part of the blog, it says 1/3 of the plate.

  2. I recently started Zepbound and have read that drinking too much water can actually sabotaged results and lessen the slowing of the stomach. I drink 85oz per day is that okay while taking Zepbound

    1. The exact amount of water depends on your characteristics, but 85 ounces sounds about right. There are a few online water calculators, and your health care provider can tell you better, BUT a good test is the pee test. If your pee is clear, chances are you are drinking enough.

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