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20 High-Protein Tirzepatide, Zepound, Mounjaro Meal Ideas

Tirzepatide Zepbound Mounjaro Meal Ideas

I did six months on tirzepatide, and I quickly learned that I was going to need to improve my diet. For me, that meant switching to high-protein meals and adding in veggies whenever possible. Here are 20 meal ideas that helped me stay on track, along with their estimated protein content:

Breakfast

  1. Greek Yogurt & Berries (30g protein) – ¾ cup 2% Greek yogurt, 1 scoop vanilla protein powder, ¼ cup blueberries, and chia seeds.
  2. Protein Pancakes (35g protein) – 2 eggs, 1 scoop protein powder, ¼ cup almond flour, 1/2 tsp baking powder, and 1/4 cup unsweetened almond milk, topped with sugar-free syrup.
  3. Scrambled Eggs with Turkey & Cheese (38g protein) – 3 whole eggs, 3 oz turkey breast, and shredded cheddar cheese.
  4. High-Protein Scramble (40g protein) – 4 egg whites, 1 whole egg, turkey sausage, and spinach, topped with feta.
  5. Overnight Protein Oats (35g protein) – ½ cup oats, 1 scoop protein powder, almond milk, and a tablespoon of peanut butter.

Lunch

  1. Grilled Chicken & Quinoa Bowl (45g protein) – 4 oz grilled chicken, 1 cup cooked quinoa, cucumbers, and tzatziki.
  2. BBQ Chicken & Sweet Potato Bowl (42g protein) – 4 oz shredded chicken breast, ½ cup mashed sweet potato, BBQ sauce, and steamed green beans.
  3. Egg Salad & Low-Carb Crackers (32g protein) – 3 boiled eggs, mixed with Greek yogurt and mustard, served with high-protein crackers.
  4. Turkey & Cheese Bell Pepper “Sandwich” (40g protein) – 4 slices nitrate-free turkey deli meat, 2 slices cheese, 1 tbsp hummus, bell peppers sliced in half
  5. Protein-Packed Soup (40g protein) – Shredded rotisserie chicken, bone broth, veggies, and chickpeas, slow-cooked.

Dinner

  1. Baked Chicken & Roasted Veggies (50g protein) – 6 oz chicken breast, air-fried Brussels sprouts, and quinoa.
  2. Steak & Cauliflower Mash (40g protein) – 5 oz lean steak, mashed cauliflower, and garlic butter.
  3. Turkey Meatballs & Zucchini Noodles (40g protein) – Ground turkey meatballs in marinara with zucchini noodles.
  4. Air-Fryer Chicken Breast & Broccoli (45g protein) – 6 oz chicken breast, steamed broccoli, and garlic aioli.
  5. Beef Stir-Fry (40g protein) – 5 oz lean beef, stir-fried with cauliflower rice, eggs, and soy sauce.

Snacks & Extras

  1. Cottage Cheese & Almonds (30g protein) – 1 cup cottage cheese with 10 almonds.
  2. Protein Pudding (35g protein) – 1 scoop chocolate protein mixed with Greek yogurt and cocoa powder.
  3. Hard-Boiled Eggs & Cheese (17g protein) – 2 eggs and a Babybel cheese on crackers.
  4. Chicken & Cheese Wrap (38g protein) – Shredded rotisserie chicken, cream cheese, and a high-protein tortilla.
  5. High-Protein Hot Cocoa (25g protein) – Warm almond milk mixed with chocolate protein powder and cinnamon.

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