I’ve recently reached my goal weight on Mounjaro, but if I’m honest, I think this is where the real challenge begins. In this post I’ll be sharing what I eat in a day as I start my Mounjaro maintenance plan.
Losing the weight was one thing. Maintaining that weight loss while gradually reducing my Mounjaro dose and eventually coming off it completely is a whole new challenge.
For me, the goal has never been to stay in a calorie deficit or on Mounjaro forever. I want to build habits that allow me to maintain my weight long-term while keeping my muscle, fuelling my training and feeling healthy.
I know there is a lot of speculation around these medications and the fear that the weight will come spiralling back on is very real, and it’s been one of the biggest concerns for me. So I thought I’d share exactly what I eat in a typical day now that I’m in maintenance and document my own journey so that it can also help you too.
Before we get started, I should say that these calories and macros are estimates. I don’t weigh every ingredient or track every meal because, honestly, I don’t think that’s sustainable for most people. Instead, I used ChatGPT afterwards to estimate the calories and protein from photos of my meals. It gives me a useful check-in without feeling like I have to obsess over every bite.
My priorities haven’t changed
Although I’m no longer trying to lose weight, the things I prioritise each day haven’t really changed.
I still aim to:
- Eat plenty of protein.
- Get enough fibre.
- Include lots of fruit and vegetables.
- Stay hydrated.
- Eat enough calories to support my activity.
- Training to be strong and fit
The biggest difference is that I’m no longer trying to make every meal as low calorie as possible.
Instead, I’m trying to fuel my body properly while maintaining the progress I’ve made. I would also still like to continue to reduce a little more belly fat, though I’m fairly happy with what I achieved on this journey.
Breakfast – My daily protein smoothie
Breakfast is exactly the same as it’s been for years.
I know people often say you shouldn’t eat the same thing every day, but this works for me. I enjoy it, it fills me up and it gives me a huge amount of nutrition first thing in the morning.
My smoothie contains:
- Frozen spinach
- Frozen cauliflower
- Mixed berries
- Unsweetened almond milk
- Psyllium husk
- Creatine
- One and a half scoops of whey protein
- One scoop of collagen
The cauliflower and spinach don’t affect the flavour at all. The berries do all the work there, while the vegetables simply help me increase my daily vegetable intake without really thinking about it.
I also add psyllium husk because fibre has become a huge priority for me. It really helps support my digestion, especially while taking Mounjaro.
My whey protein gives me around 34g of complete protein, while the collagen adds another 13g. I don’t count the collagen towards my muscle-building protein target because it isn’t a complete protein, but I still like taking it for the potential benefits to skin, hair and joints.
Altogether, breakfast comes in at roughly 350 calories and around 50g of total protein.
That’s a brilliant start to the day.
Morning drinks
I usually spend the rest of the morning teaching fitness classes, training or working.
During this time I’ll normally have:
- Black coffee or Spacegoods Rainbow Dust (I posted a recent review on Spacegoods HERE)
- An iced matcha
At the moment I’m loving iced matcha because it’s so refreshing in the warmer weather.
I’m also trying to have breakfast before caffeine where I can, although that doesn’t always happen.
Hunger is starting to come back
One of the biggest differences I’ve noticed since reducing my Mounjaro dose is that my hunger is gradually returning as I have dropped from 2.5mg twice per week (5mg a week) back down to just 2.5mg once a week
Though the return in hunger is not too dramatic at the moment, it’s definitely noticable.
Just enough that I’ve started adding small snacks back into my day, and I am noticing I am feeling hungrier first thing in the morning.
So while my morning protein smoothie still does the trick, I am finding myself needing a couple of snaks in the day.
One example is two mini sausage sticks.
They’re only around 100 calories, but this is actually one of the biggest differences between my fat loss phase and my maintenance phase.
When I was actively losing weight, I deliberately tried to avoid snacking and focused on three main meals each day.
Now I’m listening to my hunger a little more.
I’ve also realised that I’m now finishing meals that, a few months ago, I often couldn’t finish because the appetite suppression was stronger.
Lunch
Lunch is another meal that doesn’t change very often.
On this particular day my husband was home, so he made lunch.
It was a large salad with breaded chicken, mozzarella and plenty of salad leaves.
During my weight loss phase I probably would have chosen grilled chicken instead of breaded chicken and used less mozzarella.
But now I’m maintaining my weight, I don’t feel the need to strip every calorie out of my meals.
I’m still getting a good amount of protein, vegetables and healthy fats, but I’m allowing a little more flexibility.
That’s an important mindset shift.
Maintenance isn’t about continuing to eat like you’re dieting forever.
It’s about finding a way of eating that you can happily maintain for years.
Chocolate is still part of my day
I also had two pieces of dark chocolate.
I’ve always had a sweet tooth and I probably always will.
Rather than pretending I’ll never eat chocolate again, I’d much rather enjoy a couple of squares and stop there.
For me, that’s a far more sustainable approach than trying to completely eliminate the foods I enjoy.
Afternoon snack
Later in the afternoon I had two corn cakes with peanut butter.
Again, this is another snack that probably wouldn’t have been there when I was in a calorie deficit.
Peanut butter is very calorie dense, which actually makes it quite useful now that I’m trying to increase my calories back towards maintenance.
Some days I also swap this for cottage cheese on rice cakes, which is a great option if I want more protein.
At the moment I’m also increasing my training as I prepare for HYROX, so having enough energy throughout the day is becoming much more important.
Dinner
Dinner was a homemade Thai-style chicken curry with rice.
I kept this one relatively light by making the sauce with stock, curry paste and water rather than coconut milk.
That gives plenty of flavour without adding lots of extra calories.
I’ve also started becoming much more aware that carbohydrates are important now that I’m increasing my running and cardio again.
When you’re trying to perform well in training, carbohydrates aren’t something to fear.
They’re fuel.
Evening routine
Before bed I finished the day with a cup of Spacegoods Astro Dust.
I really enjoy having something warm in the evening, and it has become part of my bedtime routine.
It’s a nice way to finish the day while also helping me avoid unnecessary evening snacking.
My daily calories and protein
When I added everything together afterwards, I was actually surprised.
The day came to approximately:
- Around 2,000 calories
- Around 150g of protein
That’s actually exactly where I want to be. Whilst I am never going to track continuously it’s good to check in with your calorie amounts just to see exactly how much you are consuming. Use this method to check how many calories a day you need for weight loss or maintenance and use it as a guide.
I’m no longer trying to eat as little as possible.
I’m trying to eat enough to fuel my workouts, maintain my muscle mass and support my energy levels while keeping my weight stable.
I won’t be tracking every day because that’s not how I want to live.
But checking in every now and then gives me confidence that I’m roughly where I need to be.
The key to maintaining weight loss after Mounjaro
Studies have shown that many people regain weight after stopping GLP-1 medications.
Personally, I don’t think that has to be your story.
Medication helps create the opportunity to lose the weight.
The long-term success comes from changing your habits.
For me, that means:
- Prioritising protein.
- Eating enough fibre.
- Staying active.
- Strength training.
- Drinking plenty of water.
- Fueling my body properly.
- Creating habits I can actually stick to.
That’s exactly what I’m working on now.
My goal isn’t just to lose weight.
It’s to keep it off for the rest of my life, and for that I do think we have to be a little more intentional. You have worked too damn hard to get to this place, we are not going back!!!!
And over the coming months I’ll be sharing exactly how that journey goes as I continue reducing my Mounjaro dose, increase my training and hopefully prove that long-term weight maintenance really is possible.
If you’re on the same journey, I’d love to hear from you. Let me know in the comments what stage you’re at and what your biggest challenge is with maintaining your weight loss. It will also give me plenty of ideas for future videos and blog posts. And be sure to join that you see on this page to make sure you don’t miss an update.
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