20 Mounjaro Diet Lunch Recipes

Introduction

Lunch is a critical meal for individuals on Mounjaro, providing the necessary energy to power through the afternoon while supporting weight management and blood sugar control. A well-balanced lunch should include lean protein, fiber-rich vegetables, healthy fats, and complex carbohydrates. This combination helps maintain satiety, prevent energy slumps, and align with the therapeutic goals of Mounjaro. [1]

This article offers 20 Mounjaro-friendly lunch recipes that are both delicious and easy to prepare. These recipes are designed to be nutritious and satisfying, helping you stay on track with your health goals.

20 Mounjaro Diet Lunch Recipes

Salad Recipes

1. Grilled Chicken Salad

A classic, protein-packed salad.

• Ingredients:
  • 4 oz grilled chicken breast, sliced
  • 2 cups mixed greens
  • 1/2 cucumber, sliced
  • 1/4 cup cherry tomatoes, halved
  • 2 tbsp vinaigrette dressing
• Instructions:
  1. Combine all ingredients in a large bowl.
  2. Toss with vinaigrette dressing before serving.

2. Tuna Salad Lettuce Wraps

A low-carb, high-protein lunch option.

• Ingredients:
  • 1 can (5 oz) tuna in water, drained
  • 1/4 cup plain Greek yogurt
  • 1 tbsp chopped celery
  • 4 large lettuce leaves
• Instructions:
  1. In a bowl, mix the tuna, Greek yogurt, and celery.
  2. Spoon the tuna salad into the lettuce leaves.

3. Quinoa and Black Bean Salad

A hearty and filling plant-based salad.

• Ingredients:
  • 1 cup cooked quinoa
  • 1/2 cup black beans, rinsed
  • 1/2 cup corn
  • 1/4 cup chopped red onion
  • 2 tbsp lime juice
  • 1 tbsp olive oil
• Instructions:
  1. Combine all ingredients in a bowl and mix well.

4. Cobb Salad

A nutrient-dense and satisfying salad.

• Ingredients:
  • 2 cups chopped romaine lettuce
  • 2 oz grilled chicken, diced
  • 1 hard-boiled egg, chopped
  • 1/4 avocado, diced
  • 2 slices turkey bacon, crumbled
  • 2 tbsp blue cheese dressing
• Instructions:
  1. Arrange the lettuce, chicken, egg, avocado, and bacon in a bowl.
  2. Drizzle with blue cheese dressing.

Soup Recipes

5. Lentil Soup

A warm and comforting soup packed with fiber.

• Ingredients:
  • 1 cup cooked lentils
  • 2 cups vegetable broth
  • 1/2 cup diced carrots
  • 1/2 cup diced celery
• Instructions:
  1. Combine all ingredients in a pot.
  2. Simmer for 15-20 minutes until vegetables are tender.

6. Chicken Vegetable Soup

A classic soup that is both nutritious and delicious.

• Ingredients:
  • 4 oz cooked chicken, shredded
  • 2 cups chicken broth
  • 1/2 cup mixed vegetables (carrots, peas, corn)
• Instructions:
  1. Combine all ingredients in a pot.
  2. Simmer for 10-15 minutes until heated through.

7. Black Bean Soup

A flavorful and filling soup.

• Ingredients:
  • 1 can (15 oz) black beans, rinsed
  • 2 cups vegetable broth
  • 1/4 cup chopped onion
  • 1/4 cup chopped bell pepper
• Instructions:
  1. Combine all ingredients in a pot.
  2. Simmer for 15-20 minutes.
  3. For a creamier soup, blend half of the soup and then return it to the pot.

8. Tomato Basil Soup

A simple and classic soup.

• Ingredients:
  • 1 can (14.5 oz) diced tomatoes
  • 1 cup vegetable broth
  • 1/4 cup chopped fresh basil
• Instructions:
  1. Combine tomatoes and broth in a pot.
  2. Simmer for 10 minutes.
  3. Stir in basil before serving.

Bowl Recipes

9. Chicken and Veggie Bowl

A customizable and balanced lunch bowl.

• Ingredients:
  • 4 oz grilled chicken breast, diced
  • 1 cup steamed broccoli
  • 1/2 cup cooked brown rice
  • 2 tbsp teriyaki sauce
• Instructions:
  1. Combine all ingredients in a bowl and mix well.

10. Salmon and Avocado Bowl

A delicious bowl packed with healthy fats.

• Ingredients:
  • 4 oz baked salmon
  • 1/2 avocado, sliced
  • 1 cup mixed greens
  • 2 tbsp lemon-dill dressing
• Instructions:
  1. Combine all ingredients in a bowl.

11. Tofu and Edamame Bowl

A satisfying plant-based bowl.

• Ingredients:
  • 4 oz baked tofu, cubed
  • 1/2 cup shelled edamame
  • 1/2 cup cooked quinoa
  • 2 tbsp soy-ginger dressing
• Instructions:
  1. Combine all ingredients in a bowl.

12. Shrimp and Cauliflower Rice Bowl

A low-carb and flavorful bowl.

• Ingredients:
  • 4 oz cooked shrimp
  • 1 cup cauliflower rice, steamed
  • 1/2 cup sautéed bell peppers and onions
  • 2 tbsp cilantro-lime dressing
• Instructions:
  1. Combine all ingredients in a bowl.

Wrap and Sandwich Recipes

13. Turkey and Hummus Wrap

A quick and easy wrap for a healthy lunch.

• Ingredients:
  • 1 whole-wheat tortilla
  • 3 slices of turkey breast
  • 2 tbsp hummus
  • 1/2 cup spinach
• Instructions:
  1. Spread hummus on the tortilla.
  2. Layer with turkey and spinach.
  3. Roll up the wrap.

14. Chicken Salad Sandwich

A classic sandwich made healthier.

• Ingredients:
  • 4 oz canned chicken, drained
  • 1/4 cup plain Greek yogurt
  • 1 tbsp chopped celery
  • 2 slices whole-wheat bread
• Instructions:
  1. Mix chicken, Greek yogurt, and celery.
  2. Spread the chicken salad on the bread.

15. Veggie and Hummus Sandwich

A delicious and satisfying vegetarian sandwich.

• Ingredients:
  • 2 slices whole-wheat bread
  • 1/4 cup hummus
  • 1/2 cup mixed vegetables (cucumber, carrots, bell peppers)
• Instructions:
  1. Spread hummus on the bread.
  2. Layer with vegetables.

16. Egg Salad Sandwich

A protein-packed sandwich.

• Ingredients:
  • 2 hard-boiled eggs, chopped
  • 1/4 cup plain Greek yogurt
  • 1 tbsp chopped green onions
  • 2 slices whole-wheat bread
• Instructions:
  1. Mix eggs, Greek yogurt, and green onions.
  2. Spread the egg salad on the bread.

Other Lunch Ideas

17. Stuffed Bell Peppers

A flavorful and satisfying meal.

• Ingredients:
  • 1 bell pepper, halved and seeded
  • 4 oz lean ground turkey, cooked
  • 1/2 cup cooked quinoa
  • 1/4 cup tomato sauce
• Instructions:
  1. Preheat oven to 375°F (190°C).
  2. Mix ground turkey, quinoa, and tomato sauce.
  3. Stuff the bell pepper halves with the mixture.
  4. Bake for 20-25 minutes.

18. Cottage Cheese and Fruit

A simple and quick high-protein lunch.

• Ingredients:
  • 1 cup low-fat cottage cheese
  • 1/2 cup mixed fruit (berries, melon)
• Instructions:
  1. Combine cottage cheese and fruit in a bowl.

19. Leftover Dinner

Save time by eating leftovers from the previous night’s dinner.

20. Bento Box

Create a balanced lunch with a variety of small portions.

• Example:
  • 2 hard-boiled eggs
  • 1/2 cup baby carrots with hummus
  • 1/4 cup almonds
  • 1 small apple

References

[1] Season Health. (2025). The Mounjaro Diet Plan: What to Eat, What to Avoid. Retrieved from https://www.seasonhealth.com/blog/mounjaro-diet-plan