Meal prep doesn’t have to be all or nothing. Even small, simple prep can help you feel more in control, support your energy and make healthy choices—especially when life gets busy.
Having nourishing options ready to go takes the pressure off and helps you to stay consistent. Being intentional with your food choices can make a real difference. It doesn’t have to be complicated.
Start with small batches
If your appetite is lower on Mounjaro, prepping larger portions might feel overwhelming, especially at the start of your journey. Instead, start with smaller batches. This might be one or two portions of a meal or a few go-to snacks that you can mix and match.
Options like chocolate chia pudding, overnight oats, or a boiled egg with oatcakes and avocado are quick to prep and gentle on digestion—ideal if you are easing into eating earlier in the day.
Voy's 1-2-3 prep strategy
A coach-approved system for effortless Mounjaro-friendly meals
1 Protein base
(Like hard-boiled eggs or grilled chicken)
→ Supports muscle retention and keeps you satisfied
2 Veggie options
(Try chopped cucumbers + roasted peppers)
→ Adds fibre and nutrients without overwhelming portions
3 Grab-and-go snacks
(Such as chia pudding, oatcakes or trail mix)
→ Prevents energy crashes between meals
Need more inspiration? Explore our Mounjaro-friendly snack ideas to help manage nausea and fatigue!
Build balanced “mini-meals”
You don’t need a full plate every time you eat. Mini-meals and snacks can be really useful, especially when they combine protein, fibre and healthy fats, which can help you feel satisfied with less. This strategy also helps avoid long gaps between meals, which may lead to fatigue or nausea.
Try prepping some of our coaches’ top picks:
- Greek yoghurt pots with berries, nut butter and chia seeds
- Wholegrain crackers paired with cheese or hummus and chopped veg
- A small portion of quinoa salad with beans, cucumber and herbs
- Apple slices with almond butter
- Roasted chickpeas
- Homemade trail mix with nuts, seeds and a sprinkle of dark chocolate chips.
These ideas are quick, nutrient-rich and designed to support fullness, stabilise your energy levels, and preserve your muscle mass—even when on the go.
Prep for variety and colour
Even when you are eating smaller portions, variety still matters. A colourful fridge often means a variety of vitamins, minerals and fibre types—essential for digestion, immunity and energy.
Try batch-prepping chopped herbs to freeze, mixed roasted vegetables or a simple fruit salad. Prepping containers of berries, veggie sticks, leafy greens, and precooked grains makes it easy to build a visually appealing, nourishing plate.
Gentle planning in practice
Meal prepping on Mounjaro isn’t about eating perfectly; it’s about creating options that work with your body, not against it. You’re setting yourself up for success, not adding pressure.
A few intentional steps each week can make food feel less overwhelming and more supportive.
One easy way to start is by prepping just one part of your plate. If you find that veggies are often the hardest part to include, begin there. Chop cucumber and carrots for snacks, roast a tray of veg, or wash and store leafy greens.
You can also prep your protein—boil eggs or grill tofu to keep meals balanced. Focusing on one element makes it easier to build meals, especially on low-appetite days.
💡 Coach’s Note
Here are a few more ways to ease into a gentle planning rhythm:
- Write a short shopping list - write down 3–4 snacks or items to prep. This keeps your choices focused and supportive, even when life gets busy.
- Set aside 10-20 minutes once or twice a week to prep - whether it’s a Sunday evening or a quiet moment midweek, chop veg, boil eggs, or make some overnight oats.
- Emily Somers | Coach at Voy
If you want to learn more about optimising your nutrition, check out our Mounjaro diet plan guide for what to eat and avoid.
Not sure where to begin?
The Voy app includes helpful tools like the Meal Balance tracker and your personalised protein goal to guide your next steps.
It can help you spot patterns in how you eat and how you feel, making it easier to discover what works for you. And of course, your coach is always just a message away.
