My Mounjaro reset plan: Week 1. Reset without the overwhelm

Ed Milner | Last update: 29th November 2025

My Mounjaro Reset Plan: Week 1 – Start simple, eat smart & move gently

In this first week, your goal isn’t perfection, it’s about finding a rhythm. You’ll build confidence by:

• Eating enough protein consistently (Read more on how to get your daily protein intake here) 
• Moving in small, doable ways (Read more on simple exercises for home here) 
• Getting your kitchen and mindset reset (Read more on body, mind and health here) 

This Mounjaro reset plan focuses on making sustainable progress with meals, movement and mindset without obsessing over the scales.

Week 1 Goals

1. Eat protein with every meal (aim for ~45g per main meal) 
2. Hit your personal hydration target (at least 2L a day) 
3. Move for at least 10 minutes per day 
4. Build your “emergency food shelf” 
5. Track your mood, hunger, and energy once per day 

Example meal plan 

This Mounjaro reset plan assumes you’re batch-cooking a few items and repeating meals for ease. High in protein, easy to prep, and fridge/freezer friendly.

Breakfast (Pick 1 for most days)

1. Greek yoghurt bowl (200g 0% Greek yoghurt + berries + chia/flax + 1 tbsp peanut butter) 
2. Eggs on toast (2 boiled or scrambled eggs + wholemeal toast + grilled tomatoes) 

Lunch (Rotate 3 options)

1. Chicken wrap: Pre-cooked chicken breast + low-fat cheese + salad + wholegrain wrap + light mayo 
2. High-protein soup + Skyr: Lentil or chicken soup + 1 pot Skyr yoghurt 
3. Tuna salad box: Tinned tuna + cooked quinoa + cucumber + tomatoes + olive oil + lemon 

Dinner (4 options, cook for 2 nights where possible)

1. One-pan salmon + broccoli + sweet potato (roast all together, season well) 
2. Turkey stir-fry: Turkey mince + stir-fry veg + light soy + 1 portion rice 
3. Traybake chicken thighs + root veg (use seasoning packs for ease) 
4. Veggie chilli: Tinned beans (any) + chopped tomatoes + frozen veg + chilli spice, serve with brown rice 

Snacks (Pick 1–2 daily as needed)

• Babybel Light + apple 
• Boiled egg 
• Protein bar (20g+ protein, <5g sugar) 
• Cottage cheese with pineapple 
• Skyr pot 

Movement: ‘Move for 10’ challenge

Forget hour-long workouts. This week, we focus on tiny wins that support your Mounjaro reset journey:

We all have a different approach to exercise and eating healthily, for some its easier than others especially when it involves routine. See how your personality type influences your approach in the following articles:

How to exercise based on your personality type

What your personality type says about your weight, and how to maintain it post-mounjaro

So, for instance, if you are of the following personality types, you need to approach things differently:

Low conscientiousness tip: Set a recurring reminder in your phone for 7pm each night to “Move for 10.”

High neuroticism tip: Focus on how movement makes you feel. Write down one mood improvement you notice after.

Build your emergency protein shelf

Support your Mounjaro reset plan with ready to go protein options:

Fridge

• Skyr, cottage cheese, cooked chicken slices, babybels 

Freezer

• Edamame, prawns, turkey burgers, frozen chopped onion/veg, microwave brown rice/quinoa 

Cupboard

• Tinned tuna/salmon, lentil pots, protein bars, light mayo, wholemeal wraps, chickpeas 

Mindset Reset: Focus on Rhythm, Not Rules

You don’t need to track every macro, or walk 10k steps. Your only job this week is to:

• Eat real meals 
• Move a little 
• Notice how you feel 

Small wins. Stackable habits. You’re not failing if you miss a day – you’re learning what works.

Final word from SlimrChat

This Mounjaro reset plan gives you structure without stress. Nail the basics. Forget perfection.

One step, one walk, one protein-packed meal at a time.

Next week, we’ll build structure, and show you how to stick with it when motivation fades.

Related: Your Protein Manifesto
Related: Exercise and weight loss drugs, why a little still matters