I Lost Over 100 Pounds While Taking Mounjaro and Here's What I Eat in a Day
Losing any amount of weight is a challenge—but dropping 100+ pounds is an impressive achievement that requires constant discipline, dedication, and a keen understanding of your body's needs. If you're using prescription weight-loss drugs, having a solid game plan in order is key—not only during the weight-loss process, but long after you reach your goal. Maintaining a new physique isn't just sticking with a diet—it's about adopting a completely new lifestyle.
We spoke with Sarah-Marie Cole, Co-Founder at MyCompanionBox, who lost 100+ pounds while taking Mounjaro/Zepbound—and is still taking the medication with the goal of losing 10 more. If you're on a similar road, Cole's healthy eating habits may inspire and help guide you. After all, success stories can be the best resources to stay focused and motivated.
She Focuses on Protein‑Packed Foods
Protein, fiber, and drinking plenty of water have been key in Cole's nutrition habits since the very start of her weight-loss journey.
She tends to skip breakfast and focus on solid protein sources for lunch or midday snacks: eggs, tuna, and chicken. She works even more protein—and fiber—into her sandwiches with Dave's Killer Bread Thin-Sliced Organic Powerseed.
"I make a lot of toasted sandwiches lately with chicken salad made from a rotisserie chicken, tuna salad, and egg salad," Cole tells us. "I also make soups like butternut squash with really good clean bone broth to load up the protein. When I just need a quick snack, I find myself just opening the container of cottage cheese and having a few bites, or some avocado, pickles, or a banana. I've also created my own protein and fiber ice pop, called Sleet Pops that I have at least once a day. They are light and refreshing—especially when nothing else sounds good."
She Finds Dinner Easy, But Daytime Eating Is a Challenge
Dinner has always been a seamless meal for Cole.
"Planned at home or even out, having a well-balanced dinner with a protein and vegetable is always the easiest to guarantee each day," Cole tells us.
One relatable hurdle Cole faced? Managing her eating habits throughout the day.
"I tend to be so busy that I really need to put effort into having balanced protein-forward foods at the ready," Cole explains. "If I'm not prepared, that's when I find myself skipping meals or grabbing something that may not have much nutritional benefit."
She Prepares Smart Snacks to Power Busy Days
In summary, Cole's go-to protein-packed foods include:
- Eggs (especially deviled)
- Rotisserie chicken
- Tuna
- Butternut squash soup with clean bone broth
- Fresh fruit smoothies with protein powder
- Cottage cheese
- Ready-to-drink protein shakes
- Protein bars
- Meat sticks (items that are convenient to take on the go)
"Being a busy entrepreneur, I have to make sure I'm prepared or I easily let my days get away from me," Cole tells us. "This has been a way of being I've never been able to change. That said, this journey has inspired me to launch my own brands that will help people in similar situations battling their weight."
As Cole continues her weight-loss journey, her strategy is to be consistent.
"Even through the holidays I'm keeping my steady pace and balance aligned just as it's any other day or time of year," Cole says. "I've added an extra Pilates class each week which also seems to be helping."
If you're wondering what else GLP-1s can do, check out 5 Surprising Health Benefits of GLP-1 Drugs That Have Nothing to Do With Weight Loss.
