If you are one of the growing number of people in Spain prescribed Mounjaro (tirzepatide) for type 2 diabetes or weight management, you may be wondering what you can and can’t eat.
As a dietitian, I’m asked this daily – especially by British expats who want to keep enjoying Spain’s world-famous cuisine without sabotaging their health or their treatment.
The truth is you don’t need to live off lettuce leaves or fear a tapas night out. But Mounjaro does affect how your body digests food, so knowing what is ‘safe’ to eat – and what is best avoided – can make a big difference to side-effects and long-term results.
It is very important to follow a healthy diet and to eat enough protein to avoid muscle loss. Failure to do this could lead to lowering your metabolism and a possible yoyo effect.
Below are my top tips for eating while on Mounjaro.
1. Eat little and often
Mounjaro slows stomach emptying. This is good for appetite control but can also cause nausea, bloating or even vomiting if you overeat. Smaller, more frequent meals are far better tolerated than big three-course spreads.
2. Choose lean proteins
Grilled chicken, fish, eggs, beans and lentils are all excellent choices. Protein helps preserve muscle mass during weight loss and keeps you satisfied for longer. Spain’s lentejas stews, pulpo a la gallega, or simply a portion of grilled sardines on the Costa del Sol are perfect options.
3. Don’t fear healthy fats
Olive oil, nuts, avocado – all staples of the Mediterranean diet – remain safe. But use in moderation, as high-fat meals can worsen gastrointestinal side-effects. A drizzle of aceite de oliva virgen extra on a salad is fine; a deep-fried plate of croquetas less so.
4. Limit highly processed and greasy foods
Heavy fried foods, creamy sauces, fast food burgers – these tend to trigger nausea and indigestion on Mounjaro. If you fancy tapas, stick to jamón ibérico, roasted peppers or grilled seafood instead of battered calamari.
5. Keep carbs balanced
Wholegrains, fruit and veg are not only safe, they’re recommended. Think pan integral, roasted vegetables, chickpeas or a fresh piece of fruit after lunch. White bread, sugary pastries and excessive alcohol, however, will work against your treatment.
6. Hydrate well
Constipation is a common side-effect. Water, herbal teas and sparkling water with lemon are your best allies. Fizzy drinks, especially sugary sodas, are more likely to upset your stomach.
7. Alcohol – tread carefully
In moderation, a glass of red wine with dinner can fit into a balanced diet. But drinking on an empty stomach or overdoing it can intensify nausea and destabilise blood sugar.
I generally advise my clients to steer clear of alcohol while taking weight loss medication.
In summary…
Taking Mounjaro doesn’t mean you have to give up Spain’s culinary delights. By sticking to smaller meals, prioritising lean protein, healthy fats and whole foods – while limiting fried, greasy and sugary options – you can both enjoy your food and keep your treatment effective.
As always, speak to your doctor or dietitian before making major changes. What works for one person on Mounjaro may not work for another.
Dani Alcedo, is an expert dietitian with over a decade of experience, including several years working for the NHS in the UK. He specialises in nutrition, diabetes, cholesterol and weight loss and makes bespoke dietary plans for his patients. (If you would like a consultation with Dani, contact him via email: alcedonutrition@gmail.com)
