The GLP-1 Companion
Fifteen days of Indian high-protein, small-plate menus for people taking semaglutide or tirzepatide.
When the medicine turns your appetite down, protein is usually the first thing to fall, and muscle can go with it. Eat the protein first, on a smaller plate, with gentle Indian food for the queasy weeks and a plan for the long run.
$39one-time · 15-day PDF, yours to keep
The same menus as Companion + Review ($89)
- Instant PDF download
- Pay with PayPal
- 30-day consultation credit
By Dt. Trishala Goswami, MSc Clinical Nutritionist and Diabetes Educator.Built on expert nutrition guidance for GLP-1 medicines and the main semaglutide and tirzepatide trials.
- A doctor has prescribed you semaglutide or tirzepatide, for weight or for type 2 diabetes
- Your appetite has dropped and you're not sure what, or how much, to eat
- You want to keep your muscle while the weight comes off
- Nausea, burping or constipation are making meals hard
- You want Indian food, at home or abroad
- You're under 18, or you've had an eating disorder
- You're pregnant, breastfeeding or planning a pregnancy
- You have kidney disease, or have been told to limit protein
- You've had pancreatitis or gallbladder problems
- You also take insulin or a sulfonylurea (glimepiride, gliclazide)
These need a plan matched to your medication and reports. Book a consultation.
One change every five days, in the right order.
Days 1 to 5
Protein first, small plates
Protein at every meal and one snack, eaten first on a smaller plate, meals 3 to 4 hours apart, and at least 2 litres of fluid a day.
Days 6 to 10
Calm the stomach
Small, low-oil meals for the queasy weeks after each dose increase: steamed, grilled or baked, with fluids sipped between meals and dinner 2 to 3 hours before bed.
Days 11 to 15
Keep your muscle, plan ahead
Three short strength sessions with a protein snack after each, brisk walks, an office lunch box and eating out, and talking to your prescriber before any dose change.
A plan to download, print and keep.
15 days of menus
Three small meals and a protein snack a day, from the plans Dt. Trishala writes for her 1:1 clients.
Veg, egg and non-veg
Every meal has all three options, protein first.
Grocery lists for each stage
With notes for Indian grocers and supermarkets abroad.
16 recipes
Step-by-step, with the protein counted, plus a table of protein in everyday Indian foods.
A daily check-in
Tick your habits, estimate your protein and rate your stomach; weigh yourself once a week.
Side effects, explained
What to eat for nausea, constipation and loose stools, and when to call your doctor now.
Look inside
A glimpse of a few pages. The full plan arrives when you buy.
Day 1, over 50 g of protein.
Vegetarian. Protein is shown for the recipe dishes; curd, roti and roasted chana add more. Egg and non-veg versions swap in eggs, chicken and fish.
Every day like this, for 15 days.
A 25-page PDF with the menus, recipes, grocery lists and a daily check-in. Instant download, yours to keep.
One-time · 30-day consultation credit
Dt. Trishala Goswami
MSc Clinical Nutritionist · Diabetes Educator · Certified Nutrigenomics Specialist
The Companion is the part of Trishala’s clinical approach that works without her in the room: protein first on a smaller plate, gentle food for the side effects, and the strength routine her clients on these medicines follow. What it can’t do on its own is read your reports or adjust for your medication. That is what Companion + Review and the 1:1 program add.
Built on expert nutrition guidance for GLP-1 medicines and the main semaglutide and tirzepatide trials, with every claim checked against the source.
Start with the plan. Add Trishala when you need her.
With Trishala’s review
Companion + Review
The same plan, checked against your own blood reports and medicine details by Trishala.
$89one-time
Starts with a consultation
- Everything in The Companion
- Trishala reviews your blood reports and medicine details and adjusts your plan
- A 20-minute video check-in with her halfway through
- WhatsApp questions answered within one working day, for 15 days
- Limited to 15 places a month
Self-guided
The Companion
Trishala’s 15-day plan as a PDF, followed on your own.
$39one-time
The same menus as Companion + Review
- 15 days of Indian menus, veg, egg or non-veg
- Recipes with the protein counted, and a daily check-in
- Grocery lists with notes for shopping abroad
- A 25-page PDF to download and keep
- Not the right fit? What you paid goes toward a consultation
Secure checkout · instant PDF download
1:1 clinical program
With Trishala, 12 weeks
A plan written for you from scratch, and changed as your numbers change.
Priced after your consultation
- Built on your medicine, dose and reports
- Adjusted at each dose change
- Muscle-sparing protein and strength targets
- Weekly reviews and WhatsApp support
- A plan for coming off, with your prescriber
- Optional nutrigenomics (DNA-based) plan
Start with The Companion. Within 30 days, what you paid is adjusted against a consultation or the 1:1 program with Trishala.
Common questions
Will it make me lose more weight?
The plan doesn't change what the medicine does. It helps you eat enough protein while your appetite is low, eat well through the side effects and protect your muscle, which are the things that matter while the weight comes off and afterwards. We don't promise specific results.
Can I use it while my dose is changing?
Yes. Stage 2 is built for the queasy weeks after a dose increase. Keep taking your medicine as prescribed and talk to your prescriber before any change.
I take it for type 2 diabetes.
The plan works alongside your doctor's care. If you also take insulin or a sulfonylurea, eating less can cause low blood sugar, so start with a consultation instead.
Do you sell or recommend the medicine?
No. Only your prescriber decides on the medicine and its dose. Wegovy, Ozempic and Rybelsus are trademarks of Novo Nordisk, and Mounjaro and Zepbound of Eli Lilly; Yogyaahar isn't affiliated with either company.
What exactly do I get?
A 25-page PDF: 15 days of menus with veg, egg and non-veg at every meal, recipes with the protein counted, grocery lists, a daily check-in and the research in plain words. The download link arrives by email as soon as you pay. Print it or keep it on your phone.
Does it work in the US?
Everyday Indian food, at home or abroad. The grocery lists include notes for Indian grocers and supermarkets.
What's the difference between The Companion and Companion + Review?
The menus are the same. With Companion + Review, Trishala reads your blood reports and medicine details before you start, adjusts the plan to them, checks in with you halfway and answers your questions on WhatsApp for the 15 days. Because it involves her reading your reports, it starts with a consultation.
What if I need more help partway through?
Book a consultation at any point. Within 30 days of buying, what you paid is adjusted against the consultation or the 1:1 program.
Do I keep it?
Yes. The PDF is yours to keep, so you can repeat a stage or run the whole plan again.
Can I get a refund?
Because the plan is an instant download, there are no cash refunds once it’s delivered. If it isn’t the right fit, email us within 30 days and what you paid is adjusted against a consultation or program with Dt. Trishala. Charged twice, or the file won’t open? Email us and we’ll put it right.
The GLP-1 Companion is nutrition education, not a substitute for medical care. Don’t change or stop any medication without your doctor.
15 days. Your kitchen.
$39one-time