GLP-1 companion
Mello, the nutrition companion for GLP-1 (Ozempic, Wegovy, Mounjaro)
On a GLP-1 your appetite drops, so every bite has to count. Mello helps you protect your protein, keep your muscle and stay on track without guilt, in French and English.
Track protein and calories when appetite is low
Eating less means protein per calorie matters more, not less. Mello scores each meal on protein density so you fill up on what your body needs first.
Keep muscle during weight loss
Fast weight loss can cost muscle. By keeping protein up and your trend visible, Mello helps you lose fat without losing strength.
Handle low-appetite days without panic
Some days you can barely eat. Mello shows what you did manage and keeps your streak alive, so one quiet day does not feel like failure.
Start here
Nutrition
Ozempic Food Guide: How to Eat on a GLP-1
A full Ozempic eating guide: the protein-first rule with real numbers, what to prioritize, a sample day, and how to handle nausea and constipation through food
Nutrition
Mounjaro and Zepbound Food Guide: Eating on Tirzepatide
A full tirzepatide nutrition guide: why dual GIP and GLP-1 action hits satiety harder, your protein needs, a Zepbound-friendly food list, and a sample day
All our GLP-1 guides
Eating and meal plans
Nutrition
What to Eat on Ozempic: a GLP-1 Food Guide
Protein first, fiber always, and hydration on every meal. Here is how to build a plate that works with your GLP-1, not against it.
Nutrition
What to Eat on Ozempic, the Everyday Guide
On Ozempic, eat protein first, vegetables next and slow carbs in small amounts, in light meals spread across the day
Ozempic
Ozempic Meal Plan: a 7-Day High-Protein Menu
A realistic 7-day high-protein menu built for smaller Ozempic appetites, with portions and protein targets you can actually hit
Ozempic
Ozempic 7-Day Meal Plan, French Kitchen Edition
A 7-day Ozempic eating plan adapted to everyday French meals, high in protein and easy on a smaller appetite
Nutrition
7-Day Mounjaro Meal Plan With Macros
A simple 7-day Mounjaro plan built around protein first, fiber and small portions, with rough macros for each day so you can adapt it to your appetite
Meal Plan
Zepbound Meal Plan: a 7-Day Tirzepatide Diet
A protein-forward, gentle-on-the-stomach week built for tirzepatide. Simple meals, real portions, no extreme restriction
Ozempic
Foods to Avoid on Ozempic
Fried, greasy and very sugary foods are the biggest triggers for nausea and reflux on Ozempic, here is what to limit and what to swap in
Nutrition
Foods to Avoid on Ozempic
Fried food, alcohol, sugary drinks and large fatty meals are the ones that trigger the worst nausea on Ozempic. Here is what to cut and what to eat instead
Nutrition
Ozempic Breakfast Ideas: 15 High-Protein Options
Breakfast on a GLP-1 should be small, high in protein, and easy on the stomach. Here are 15 that fit a reduced appetite
Nutrition
10 High-Protein Breakfast Ideas for Ozempic
The best Ozempic breakfast is small, protein-rich and easy on the stomach. Here are 10 ideas that hit 20 to 30 grams of protein without making you feel sick
Nutrition
Dining Out on Ozempic: How to Order Without Nausea
Restaurants are not off limits on a GLP-1. With the right order and a slower pace, you can eat out and skip the nausea
Lifestyle
Eating Out on Ozempic Without the Nausea
Order a protein-forward dish, skip the bread basket and the second glass, and stop eating before you feel full. That is how you enjoy a restaurant on Ozempic
Nutrition
How Much Protein Should You Eat on GLP-1?
Protein targets on Ozempic and Wegovy are higher than most people expect. Here is the number, the reasoning, and the easiest ways to hit it on a small appetite.
Nutrition
How Much Protein on GLP-1 to Protect Your Muscle
Aim for 1.2 to 1.6 grams of protein per kilo of body weight per day on a GLP-1, spread across your meals. That is what keeps muscle while you lose fat
Side effects and daily life
Side Effects
Ozempic Side Effects and How to Manage Them
Nausea, fatigue, and constipation are common at the start of Ozempic therapy. Small changes make a big difference, and tracking helps your doctor help you.
Side Effects
Mounjaro Nausea Foods: What to Eat and What to Avoid
Nausea on Mounjaro is usually about what and how you eat. Here are the foods that calm your stomach and the ones that set it off
Side Effects
Hydration on Ozempic: How Much Water You Actually Need
Most people on a GLP-1 drink too little without noticing. Here is how much water you need and why dehydration makes every side effect worse
Side Effects
Hydration on Ozempic: Beating Fatigue and Dehydration
Drinking less, eating less and occasional nausea make dehydration common on Ozempic, and it shows up as fatigue and headaches. Aim for steady water all day
How-To
Ozempic Injection Sites and Rotation Guide
Where you inject Ozempic matters more than most people realize. A proper rotation schedule reduces lumps, bruising, and absorption issues.
GLP-1
What to Eat Before Your Ozempic Shot
There is no required meal before your weekly injection, but a light protein-forward choice beats a heavy one for the days that follow
Fitness
How to Keep Muscle While Losing Weight on GLP-1
Rapid weight loss on Mounjaro or Zepbound can eat muscle if you let it. Here is the straightforward plan to protect your lean mass.
GLP-1
Preventing Muscle Loss on Ozempic: a Practical Guide
Fast weight loss on Ozempic can take muscle along with fat. Enough protein, resistance training and steady tracking are what keep your muscle intact
GLP-1
GLP-1 Weight Loss Plateau: Why It Stalls and What to Change
A plateau on Ozempic or Wegovy is normal, not a failure. Here is why the scale stops and the levers that get it moving again
GLP-1
Wegovy Plateau: Why the Weight Loss Stalls
A Wegovy plateau is normal and usually means your body has adapted to your dose and lower weight. Protein, muscle and tracking are how you push through it
Compare the medications
GLP-1
Wegovy vs Ozempic: What Is the Difference?
Same molecule, different labels. Here is what actually separates Wegovy from Ozempic, and what it means for your day to day.
Medications
Mounjaro vs Ozempic: What's the Difference?
Both are GLP-1 treatments for weight loss, but Mounjaro adds a second mechanism. Here is what that means in practice for results, side effects, and food choices.
GLP-1
Mounjaro and Wegovy Reimbursed in France, What Changes
Since 15 June 2026, Wegovy and Mounjaro are reimbursed in France under conditions, here is what it changes for your nutrition
Tracking and calories
Wegovy
How Many Calories Should You Eat on Wegovy
Most adults on Wegovy land between 1,200 and 1,500 calories a day without forcing it, here is how to find your own number safely
Nutrition
Minimum Calories on Ozempic: Why Eating Too Little Backfires
Ozempic makes it easy to barely eat, but going too low stalls fat loss and costs you muscle. Here is the floor you should not drop below
GLP-1
The Best App for Ozempic in 2026
Most apps either track your shot or track your food, but not both, here is an honest look at the options for people on Ozempic
App
Best Calorie Counter Apps in 2026
A straight comparison of the calorie trackers worth your time in 2026, including who each one is actually for
Calorie tracking
A Cal AI Alternative That Supports GLP-1
Since Cal AI was folded into MyFitnessPal in 2026, many users want an independent AI photo tracker that also understands GLP-1, here is one
App
How Accurate Is an AI Calorie Tracker, Really?
Photo-based calorie estimates are useful, not perfect. Here is the honest accuracy range and why it still beats not tracking at all
How Mello helps
GLP-1 companion
Doses, sites, side effects and food in one app
Protein tracker
Protein read from a photo, protein per calorie
AI calorie tracker
Snap a meal, get calories and macros
Portion guide
Portions estimated from the photo, made for small appetites
Restaurant scanner
Estimate calories for dishes you did not cook
Weight tracker
7-day trend instead of daily noise
Questions and answers
What is the best app to track nutrition on Ozempic or Wegovy?
A good GLP-1 app focuses on protein and hydration, not just calories. Mello scores meals on protein density and lets you log doses and side effects in French or English.
What is the difference between Ozempic and Wegovy?
Both are semaglutide. Wegovy is dosed for weight management, Ozempic is approved for type 2 diabetes.
Is Mounjaro the same as Ozempic?
No. Mounjaro is tirzepatide, a different molecule that targets both GIP and GLP-1 receptors.
Can I log my dose and injection sites in Mello?
Yes. Mello has optional logging for doses, injection sites and side effects you can share with your doctor.
Start your GLP-1 journey with Mello
Honest note: Mello is a tracking and support tool, not a medical device. It does not diagnose, prescribe or replace your doctor.