My Mounjaro reset plan: week 2 – build your routine

Peter Paumgardhen | Last update: 5th December 2025

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)

1. Protein oats: 40g oats + 1 scoop protein powder + milk + frozen berries
2. Egg muffin cups (bake 6 for the week) + 1 slice toast + tomatoes

Lunch (3 options)

1. Turkey wrap: Pre-cooked turkey, wrap, spinach, light mayo
2. Lentil & roasted veg soup + 1 boiled egg + Skyr pot
3. Smashed chickpea salad: Chickpeas + olive oil + lemon + cucumber + herbs

Dinner (4 mains, double up where needed)

1. Baked cod + green veg + sweet potato mash
2. Prawn stir-fry (if time is tight use frozen prawns + stir-fry pack + microwave rice)
3. Lean beef Bolognese + wholewheat pasta + salad
4. 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.

Related reading: Feeling Tired on Weight Loss Drugs? It Might Be Your Diet

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. Next, Week 3, is all about staying on track.

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 3: stay on track

My Mounjaro Reset Plan – Week 4: finish strong