My Mounjaro reset plan: Week 1 – reset without the overwhelm

Peter Paumgardhen | Last update: 29th November 2025

My Mounjaro reset plan: Week 1 – Start simple, eat smart and 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:

Day	Movement Idea
Mon	10-min brisk walk or walk-in-place while watching TV
Tue	Stretching or gentle yoga (YouTube: Yoga with Adriene beginner 10-min)
Wed	2 rounds of 5 squats, 5 wall push-ups, 5 step-ups
Thu	Dance to 2 songs in your kitchen (yes, really)
Fri	10-min walk around the block or garden laps
Sat	Bodyweight circuit: squats, glute bridges, lunges x2
Sun	10-min tidy-up clean – yes, it counts!

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.

Read more on the importance of protein: Your Protein Manifesto

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, Week 2, we’ll build structure, and show you how to stick with it when motivation fades.

Catch up on this series of articles:

My first 4 weeks on Mounjaro: What to expect and how to prep for success

My Mounjaro Reset Plan – Week 2: build your routine

My Mounjaro Reset Plan – Week 3: stay on track

My Mounjaro Reset Plan – Week 4: finish strong