My Mounjaro reset plan: week 2 – build your routine
Peter Paumgardhen | Last update: 5th December 2025
Welcome to Week 2 of your SlimrChat Mounjaro Reset Plan. You’ve set your foundation – now it’s time to lock in a routine that works for real life.
This week focuses on meal structure, movement variety, and building small habits that reinforce your progress. It’s not about discipline. It’s about designing a life that makes healthy choices feel easier.
Mounjaro Reset Plan Week 2 – Build a Routine That Sticks
This week’s mounjaro reset plan is all about:
- Rotating easy, repeatable meals
- Moving a little more, with different kinds of movement
- Creating structure to avoid getting bogged down with making decisions
- Tracking progress gently and not obsessing
Example Meal Plan
Repeat = simplicity. These meals help you build consistency with minimal effort.
Breakfast (2 options, rotate)
- Protein oats: 40g oats + 1 scoop protein powder + milk + frozen berries
- Egg muffin cups (bake 6 for the week) + 1 slice toast + tomatoes
Lunch (3 options)
- Turkey wrap: Pre-cooked turkey, wrap, spinach, light mayo
- Lentil & roasted veg soup + 1 boiled egg + Skyr pot
- Smashed chickpea salad: Chickpeas + olive oil + lemon + cucumber + herbs
Dinner (4 mains, double up where needed)
- Baked cod + green veg + sweet potato mash
- Prawn stir-fry (if time is tight use frozen prawns + stir-fry pack + microwave rice)
- Lean beef Bolognese + wholewheat pasta + salad
- Stuffed peppers (with lentils, turkey mince or quinoa + tomato base)
Snacks
- Low-fat hummus + cucumber sticks
- Light cheese triangle + wholegrain cracker
- Greek yoghurt + chia
- Boiled egg
- Cottage cheese + berries
Movement: Add Resistance, Keep It Short
This week, continue the ‘Move for 10’ principle, but start to bring in strength. Try:
- Bodyweight strength (2x/week): squats, glute bridges, lunges, wall push-ups
- Bands or bottles (2x/week): resistance band pulls or using water bottles for light lifting
- Mini-circuits: Pick 3 moves and repeat for 10 minutes
Movement plan suggestion:
| Day | Focus |
| Mon | Walk + 5-min strength set |
| Tue | Rest or stretch session |
| Wed | Mini circuit (resistance band or bodyweight) |
| Thu | Walk and stair climb (10 mins total) |
| Fri | Core-focused movement (e.g. glute bridges + dead bugs) |
| Sat | Dance, yoga or choose your own! |
| Sun | Long-ish walk, light clean-up, or stretch |
Here are some tips to better tailor things based on your personality type:
Low conscientiousness tip: Print or screenshot your movement plan and tick it off daily.
High neuroticism tip: Track how movement affects your anxiety, stress, or mood – this gives more motivation than a step count ever could.
Structure Your Food Without Tracking Everything
This week, create a basic ‘Repeat Day’ – a meal day that feels easy to recreate. For example:
- Breakfast: Protein oats
- Lunch: Turkey wrap + fruit
- Dinner: Traybake + microwave rice
- Snack: Greek yoghurt + egg
Repeat this 2–3x this week to reduce food decision fatigue.
Also build a ‘Go-to protein list’ – 6 things you know work for you and are easy to keep in stock.
Gentle Tracking: Mood, Hunger & Progress
Don’t obsess but do notice:
- When do you feel most energised?
- When does hunger strike (or vanish)?
- How are your clothes fitting?
- What makes you feel proud or calm?
Use a note on your phone or journal to track hunger (what time do you feel hungry and rate hunger on a scale 1–10), mood (emoji or word), and movement daily.
Final Word from SlimrChat
Week 2 is about rhythm, not rules.
Build structure that works for you, not the version of you that has infinite willpower.
Small, consistent steps now will pay off when motivation dips.
Related reading: Feeling Tired on Weight Loss Drugs? It Might Be Your Diet
Related reading: Exercise on Weight Loss Drugs