If you’re using weight loss treatment like Mounjaro, lunch times can be a challenge. While you might be nauseous or simply not hungry, you still need to be getting in enough nutrients to stay healthy.

So, if you’re stuck on what to eat for lunch or bored of your usual go-to, here are our top 8, dietitian-approved recipes. They’ve been created to help alleviate common side effects too.

 

Chicken and Avocado Wholemeal Sandwich

Serves: 1 portions

Helps with: low mood, constipation, diarrhoea, nausea

Ingredients

  • 1 boneless, skinless chicken breast or ready-cooked chicken slices 
  • 1 tablespoon olive oil 
  • 1 teaspoon paprika 
  • 1/2 teaspoon garlic powder 
  • Salt and pepper to taste 
  • 2 slices of whole wheat bread 
  • 1/2 ripe avocado, sliced 
  • 1 medium tomato, sliced 
  • 30g fresh spinach leaves 
  • 1 tablespoon Greek yoghurt or hummus (as a spread) 
  • 1 teaspoon Dijon mustard (optional) 
  • Lemon juice for drizzling

Instructions

  1. If you are going for store-bought cooked chicken slices, go straight to step 5.
  2. In a small bowl, mix olive oil, paprika, garlic powder, salt, and pepper to create a marinade. 
  3. Coat the chicken breast with the marinade and let it sit for at least 15 minutes. 
  4. Grill the chicken on medium heat for about 6-8 minutes per side or until fully cooked. Allow it to rest for a few minutes before slicing. 
  5. Toast the slices of whole wheat bread. 
  6. Spread Greek yoghurt or hummus on one or both slices of bread. 
  7. On one slice, layer the chicken slices, followed by avocado slices, tomato slices, and fresh spinach leaves. 
  8. Drizzle with lemon juice for added freshness and flavour.
  9. Cut the sandwich in half diagonally or as desired.

 

Simple Chicken and Rice Soup

Helps with: low mood, diarrhoea, nausea

Serves: 4 portions

Ingredients

  • 1 cup cooked white rice
  • 1 cup shredded cooked chicken breast (boiled or baked) 
  • 6 cups low-sodium chicken broth 
  • 1 carrot, peeled and diced 
  • 1 celery stalk, diced 
  • 1 tablespoon olive oil 
  • Salt and pepper to taste 
  • Fresh parsley for garnish (optional)

Instructions

  1. Cook the white rice according to package instructions. Shred the cooked chicken breast into bite-sized pieces. 
  2. In a large pot, heat the olive oil over medium heat. Add the diced carrot and celery, sautéing until they begin to soften (about 5 minutes). 
  3. Pour in the low-sodium chicken broth and bring it to a gentle simmer. 
  4. Add the cooked white rice and shredded chicken to the pot. Let the soup simmer for an additional 10-15 minutes to allow the flavours to meld. 
  5. Season the soup with salt and pepper to taste. Remember to keep it mild to avoid irritating your stomach.
  6. If desired, garnish the soup with fresh parsley for added flavour and a touch of green.

 

Chickpea and Vegetable Soup

Helps with: low mood, constipation, insomnia, nausea

Serves: 4 portions

Ingredients

  • 1 cup dried chickpeas, soaked overnight or canned chickpeas, drained and rinsed 
  • 1 tablespoon olive oil 
  • 1 onion, finely chopped 
  • 2 carrots, diced 
  • 2 celery stalks, diced 
  • 3 cloves garlic, minced 
  • 1 teaspoon ground turmeric 
  • 1 teaspoon ground ginger 
  • 1 teaspoon ground cumin 
  • 1/2 teaspoon ground coriander 
  • 6 cups vegetable broth (low sodium) 
  • 1 cup chopped kale or spinach 
  • Juice of 1 lemon 
  • Salt and pepper to taste 
  • Wholemeal bread or pita bread to serve 
  • Fresh cilantro or parsley, chopped for garnish

Instructions

  1. If using dried chickpeas, drain and rinse them after soaking overnight. If using canned chickpeas, simply drain and rinse. 
  2. In a large pot, heat olive oil over medium heat. Add chopped onion, carrots, and celery. Sauté until the vegetables are softened, about 5 minutes. 
  3. Add minced garlic, ground turmeric, ground ginger, ground cumin, and ground coriander. Stir well to coat the vegetables in the spices and cook for an additional 2 minutes. 
  4. Pour in the vegetable broth and add the chickpeas to the pot. Bring the soup to a boil, then reduce the heat to low and simmer for about 20-25 minutes or until the chickpeas are tender. 
  5. Add the chopped kale or spinach to the soup and cook until wilted, about 3-5 minutes. 
  6. Stir in the lemon juice and season the soup with salt and pepper to taste. 
  7. Remove the soup from heat and let it cool slightly. 
  8. Use an immersion blender to partially blend the soup, leaving some chickpeas and vegetables whole for texture. If you don’t have an immersion blender, you can transfer a portion of the soup to a blender and pulse it before returning it to the pot. 

Serve the chickpea and vegetable soup hot, garnished with fresh cilantro or parsley with a side of wholemeal bread or pita bread.

 

Prawn and Quinoa Salad

Helps with: low mood, constipation, diarrhoea, insomnia

Serves: 4 portions

Ingredients

  • 200g quinoa 
  • 500g prawns, peeled and deveined 
  • 1 red bell pepper, diced 
  • 1 yellow bell pepper, diced 
  • 1 cucumber, diced 
  • 4 spring onions, thinly sliced 
  • 1 handful fresh parsley, chopped 
  • 1 handful fresh mint, chopped 
  • 2 tablespoon olive oil 
  • 2 tablespoon lemon juice 
  • 1 tsp honey
  • Salt and black pepper, to taste

Optional: 

  • One small avocado, stoned and sliced 
  • 1 small red chilli, finely sliced (for the dressing) 
  • 1 teaspoon wheat-free tamari (for the dressing)

Instructions

  1. Rinse the quinoa thoroughly under running water, then transfer it to a large saucepan with 500ml of water. Bring to a boil over high heat, then reduce the heat and simmer for 15-20 minutes until the water has been absorbed and the quinoa is cooked through. Fluff with a fork and set aside to cool. 
  2. In a large mixing bowl, combine the cooked quinoa, prawns, diced red and yellow bell peppers, diced cucumber, thinly sliced spring onions, avocado if you are adding any, chopped parsley, and chopped mint. 
  3. In a small mixing bowl, whisk together the olive oil, lemon juice, honey, and a pinch of salt and black pepper until smooth. 
  4. Pour the dressing over the salad and toss everything together until the ingredients are coated in the dressing.
  5. Serve the salad immediately, garnished with additional fresh herbs and some lemon wedges, if desired.

 

Buddha Bowl

Helps with: constipation, headache, insomnia, low mood, nausea, diarrhoea

Serves: 1 portion

Ingredients 

  • Grains: rice, couscous, bulgur or freekeh.
  • Roast vegetables: think about roasting some squash, sweet potato, pepper, broccoli or aubergine. It’s a great way to use up any vegetables that are starting to turn. Soft tomatoes can be a great addition here. 
  • Fresh vegetables: think of grating some carrot, slicing some red onion, or spiralising some cucumber. 
  • Leafy greens: spinach, kale, rocket, and watercress can make some great additions here. Not to mention lettuce and cabbage! 
  • Protein: think of the protein as setting the stage for this bowl of deliciousness. What is your favourite cuisine? Teriyaki tofu or tandoori chicken can be great here. Hummus or a mixed-bean salad can also work well. Pick vegetables and a marinade to compliment the protein.
  • Healthy fats: nuts, avocado, oily fish, seeds, and olives can be great here. You can also include these in a dressing to bring the flavours together! 
  • Fermented food: adding sauerkraut or kimchi are tasty additions to this bowl that also support your gut. 
  • Your favourite sauce or dressing (optional)

Instructions

  1. Prepare the bowl – Buddha bowls are all about giving yourself some love at mealtimes and taking that extra bit of time to make it pleasing to taste and see. 
  2. Start by having a large bowl filled with a bed of leafy greens. Next have a section devoted to the grains, then the roasted vegetables, the raw vegetables, and finally the proteins. Drizzle over your dressing or sauce. 
  3. Finally, have a nice cup of tea or fruit-flavoured water.  

 

Lentil Soup

Helps with: nausea, low mood

Serves: 4 portions

Ingredients

  • 1 tablespoon olive oil 
  • 1 onion, diced 
  • 3 garlic cloves, minced 
  • 2 carrots, diced 
  • 2 celery stalks, diced 
  • 1 teaspoon ground cumin 
  • 1/4 teaspoon ground black pepper 
  • 1 cup brown lentils, rinsed and drained 
  • 4 cups low-sodium vegetable broth
  • 2 cups water 
  • 1 bay leaf 
  • 1/2 teaspoon salt 
  • 2 tablespoons lemon juice 
  • 2 tablespoons chopped fresh parsley 

Optional: 

  • 1 teaspoon ground cumin 
  • 1/2 teaspoon ground coriander 
  • 1/4 teaspoon ground turmeric 
  • 1/4 teaspoon ground cinnamon 
  • Bacon, ham or chicken 
  • Replace brown lentils with red lentils 

Instructions

  1. In a large pot, heat the olive oil over medium heat. Add the onion, garlic, carrots, and celery and cook until the vegetables are soft, about 5 minutes. 
  2. Add your choice of seasoning and black pepper and cook for another minute, stirring constantly. 
  3. Add the lentils, vegetable broth, water, bay leaf, and salt. Bring to a boil, then reduce the heat to low and simmer, partially covered, until the lentils are tender, about 30 minutes 
  4. Remove the bay leaf and discard. Optional: Using an immersion blender or transferring the soup to a blender in batches, puree until smooth. 
  5. Stir in the lemon juice and parsley. Taste and adjust the seasoning as needed. 
  6. Serve hot, garnished with additional parsley if desired. 

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Tofu Stir-Fry

Helps with: low mood, constipation, diarrhoea

Serves: 4 portions

Ingredients

Peanut sauce:

  • 1x400g can coconut milk 
  • 60g peanut butter 
  • 2 tablespoon low-sodium fish sauce 
  • 1 tablespoon brown sugar 
  • 1 tablespoon lime juice 
  • 1 teaspoon sriracha or sweet chilli sauce 
  • 1 teaspoon chilli flakes 

Stir-fry:

  • 450g extra-firm tofu – cubed and pressed 
  • 2 carrots – cut into matchsticks 
  • 100g green beans 
  • 1 bell pepper – cored and sliced 
  • 300g broccoli – head cut into florets, stock into matchstick 
  • 1 large onion – sliced 
  • 100g spinach 

Marinade (optional):

  • 4 tablespoon low-sodium soy sauce 
  • 3 tablespoon rice vinegar 
  • 1 tablespoon honey 
  • 1 teaspoon sesame oil 
  • 2 garlic cloves – minced 
  • 3cm ginger – grated

Instructions

  1. Marinade the tofu (optional)
    1. Press and quarter the tofu. Do this by placing the tofu onto a flat surface, like a chopping board, covered in a paper towel. Cover the other side of the tofu with another paper towel and something flat that can support a weight on it, such as a heavy book or filled kettle.  Leave for 15 minutes. Then cut into small, 3cm cubes. 
    2. Prepare the marinade by mixing all the ingredients together in a bowl. Add the tofu cubes to the marinade and leave for 1 hour or ideally overnight. 
  2. Prepare the peanut sauce – Mix all ingredients in a bowl until a thick, smooth sauce forms. Set aside. 
  3. Cook the stir-fry – Heat a wok over high heat with 1 tablespoon oil.
    1. Stir-fry the onion until translucent, 30 seconds.  
    2. Next add the broccoli and carrots, stir-frying for a minute.  
    3. Finally add the green beans and pepper, stir-frying for a further 30 seconds. You may need to add a tbsp or so of water if the pan begins to get dry.  
    4. Add the tofu and stir-fry for 2-3 minutes before adding the peanut sauce. Reduce heat to low and simmer for 5-10 minutes. 
    5. Add the spinach a minute before finishing cooking. 

Serve in a large bowl and enjoy!

 

Salmon Stir-Fry

Helps with: Low mood, constipation, insomnia

Serves: 2 portions

Ingredient

Salmon marinade 

  • 2x 100g salmon fillet 
  • 1 tablespoon (reduced salt) soy sauce. 
  • 2cm ginger – grated or finely chopped 
  • 2 garlic cloves – minced or finely chopped 
  • 2 tablespoon lemon juice 
  • 1 tsp sesame oil 

Noodle stir-fry 

  • 120g rice noodles
  • 1 tablespoon vegetable oil of choice 
  • 1 teaspoon sesame oil 
  • 2 garlic cloves – minced or finely chopped 
  • 2cm ginger – grated or finely chopped 
  • 1 chilli – (deseeded if you prefer less heat) finely chopped 
  • 1 onion – thinly sliced 
  • 1 pepper – thinly sliced 
  • 1 carrot – cut into small matchsticks 
  • 100g peas 
  • 2 spring onion – finely chopped 
  • 100g spinach 
  • 1 teaspoon white wine vinegar 
  • 2 tablespoon (reduced salt) soy sauce 
  • 1 tablespoon lime juice 
  • 1 teaspoon fish sauce 

Optional: 

  • Add any vegetables you have in the fridge – this is a great way to use up any leftover vegetables from your other meals throughout the week. 
  • Swap the peas – peas can be easily substituted for mangetout or sugar snap peas. 
  • Swap the protein – fancy a vegan option? Swap the salmon for tofu or chickpeas. Otherwise, beef strips or chicken can work excellently as well. 
  • Swap the spinach – a great substitute here could be kale or pak choi (top tip: separate the stalks from the leaf).
  • 1 tablespoon finely chopped coriander – for garnishing!

Instructions

  1. Prepare the marinade – using a small bowl or freezer bag mix all the marinade ingredients and add the salmon fillets. If using a bowl be sure to spoon over the marinade liberally and cover with foil or cling film. If using a freezer bag, ensure it is sealed and then mix salmon fillet and marinade. Leave for a minimum of 10 minutes or ideally overnight! 
  2. Cook the noodles – cook the noodles according to instructions and, once cooked, leave to sit in bowl of cold water 
  3. Fry the salmon – in a non-stick frying pan, fry the salmon over a medium-high heat. First, fry skin down for 3-minutes or until it starts to become crispy. Then flip, flesh down and cook for another 3 minutes. Finally, turn off the heat and flip back over skin side and add any remaining marinade over both fillets and let cook for another 10-30 seconds, until the marinade starts to bubble. Move salmon (and juices) to a plate and cover to keep warm. 
  4. Prepare the vegetables – a great tip for cooking a stir fry is to sort the vegetables you are cooking with according to crunchiness. Apart from onion and any spices or herbs, things should be added in order of most-to-least crunchy. Onion and chilli should be in one bowl, pepper, carrots, and (frozen) peas in another, with the spinach and spring onion being in another bowl. And the white wine vinegar, soy sauce, fish sauce, and lime juice in another, mixed . 
  5. Cook the noodle stir-fry (stir constantly) – heat a wok over a high heat with both oils for 30 seconds. Add the garlic and ginger and fry until fragrant, roughly another 30-60 seconds.  Then add the onion and chilli, cooking for another minute. Then add to this the carrot, pepper and frozen peas and cook for 2-3 minutes. Drain the noodles then add to the wok alongside the soy sauce mixture, cooking for a further 2 minutes. Turn off the heat and add the last bowl of spinach and spring onion, cooking until the spinach has wilted slightly, roughly 1-2 minutes. 
  6. Serve – portion out to 2 bowls and add the salmon fillets on top of the noodle stir fry. Garnish with coriander and enjoy!