high-protein meals on mounjaro. the formula i actually use.
tirzepatide (mounjaro / zepbound) suppresses appetite about 15-20% more than semaglutide on the same dose ladder. that's anecdotal across the customers i talk to and consistent with the published trial data. the practical effect: protein is harder to hit. here's the formula i actually walk people through.
the math, in three lines
1. protein floor: 0.7g per pound of bodyweight per day. for a 200-lb person, that's 140g.
2. fat ceiling: keep it under 50g per meal. higher and the delayed gastric emptying makes you feel sick for hours.
3. calorie reality: most people eat 1,000-1,400 calories per day on a stable mounjaro dose. that means every bite has to do work. you can't waste 300 calories on a salad with no protein.
the meal shape that works
i call it the "small plate, big anchor" — a smaller-than-normal portion of food where 60-70% of the calories come from protein. picture a salmon fillet with a side of green beans and a half-cup of rice. ~430 cal, ~40g protein. fits the smaller-stomach reality of mounjaro and still gets you 30%+ of your daily target.
that shape is exactly how tandoco entrées are built. the kitchen has been baking and prepping for high-protein customers since day one, but the small-plate big-anchor framing is what GLP-1 customers tell me makes the menu work for them specifically.
what tandoco built for this
the rotation that comes up most often in my conversations with mounjaro customers, ordered weekly from the store:
• korean hot honey beef — 53g protein, 600 cal. easy to portion in half if you're titrating up. • egg bites — 42g protein, 400 cal. cold-OK on weeks when hot food feels like too much. • chocolate peanut butter smoothie — 40g protein, 300 cal. for days the appetite is gone entirely. • swole roll — 18g protein, 600 cal. cinnamon roll macros that don't ruin your week.
pickup is sunday in minneapolis. customers from edina, st. louis park, and eden prairie roll it into a sunday errand. and if mounjaro has wiped your cooking energy for the week, that's the whole point.