The UK's most complete GLP-1 guide
Every Question Answered. Every Side Effect Explained.
- How GLP-1 medications work
- Mounjaro vs Wegovy compared
- Injection instructions
- Side effects & solutions
- What to eat on treatment
- FAQs answered
Free tracker included with every download this week
1 Week Weight Loss Meal Plan: What Works
Creating a structured meal plan is one of the most effective ways to support weight loss. A one-week meal plan can help you understand portion sizes, identify eating patterns, and establish healthier routines that may continue beyond those initial seven days. Whether you're managing your weight through diet alone or alongside prescription weight loss medication, a practical meal plan gives you a clear framework to follow. The NHS recommends a calorie deficit of around 500 kcal per day for sustainable loss of approximately 0.5 kg per week — which a well-designed meal plan can help you achieve.
10,000+ calculations today · NHS-aligned thresholds · 100% free
Calculate Your BMI Instantly
Enter your height and weight below. Supports both imperial (stone & lbs) and metric (kg). Results include NHS category, healthy weight range, and ethnicity adjustments.
What Is BMI and Why Does It Matter?
Body Mass Index (BMI) is the most widely used screening tool for assessing whether your weight falls within a healthy range. Used by the NHS, GPs, and weight management services across the UK, BMI provides a quick snapshot of your weight relative to your height. The formula is simple: your weight in kilograms divided by your height in metres squared (kg/m²).
While BMI isn't a perfect measure — it doesn't account for muscle mass, bone density, or fat distribution — it remains the standard first step in identifying potential weight-related health risks including type 2 diabetes, cardiovascular disease, high blood pressure, and certain cancers.
The NHS also recommends adjusted thresholds for people of South Asian, Chinese, or Black African heritage — a BMI of 23 or above is classified as overweight, and 27.5 as obese. Our calculator includes this adjustment as a one-click toggle.
Building Your One-Week Meal Plan Framework
A effective one-week weight loss meal plan focuses on whole foods, adequate protein, and realistic portion sizes rather than severe restriction. Start by calculating your daily calorie target: most UK adults aiming for weight loss benefit from 1,500–2,000 kcal per day, depending on activity level and current weight. Use our free BMI calculator above to understand your personal weight context, then work backwards to your target calorie intake.
Key principles for your meal plan:
- Include lean protein at each meal (chicken, fish, eggs, lentils) — protein supports satiety and muscle preservation
- Fill half your plate with vegetables — high volume, low calorie, nutrient-dense
- Choose wholegrain carbohydrates (brown rice, oats, sweet potato) over refined options
- Measure portions using your hand or a simple kitchen scale — awareness prevents overeating
- Prepare meals at home where possible — you control ingredients and portions
- Stay hydrated — aim for 6–8 glasses of water daily; thirst is often mistaken for hunger
One week is too short to expect dramatic results, but it's enough time to build confidence and momentum. Many people find that after one successful week, continuing becomes easier because they've proven to themselves that the plan is manageable.
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How It Works
Three simple steps to understand your weight and take action.
Enter your height and weight in our free calculator. Get your BMI, NHS category, healthy weight range, and ethnicity-adjusted thresholds instantly.
If your BMI suggests you're overweight or obese, explore our GLP-1 calculators to project potential weight loss on Mounjaro or Wegovy.
Use our progress tracker to log your weight weekly, visualise your journey with charts, and stay motivated — all stored privately in your browser.
Free Weight Loss Tools & Guides
Everything you need to understand your weight, explore medication options, and track your progress — completely free.
Sample One-Week Structure and Practical Tips
Rather than following a strict day-by-day plan, design a flexible framework: pick 2–3 breakfast options, 2–3 lunch options, and 2–3 dinner options you genuinely enjoy, then rotate them throughout the week. This removes decision fatigue and makes shopping easier. Breakfast might be porridge with berries and yoghurt (around 300 kcal), lunch a grilled chicken salad with olive oil dressing (around 400 kcal), and dinner baked white fish with roasted vegetables and brown rice (around 450 kcal) — leaving room for healthy snacks like fruit, nuts, or Greek yoghurt.
Track your intake using a simple app or notebook for the week — awareness is powerful. If you're considering GLP-1 weight loss medication as part of your weight management strategy, our free weight loss calculator can help you understand how medication might fit alongside dietary changes. Remember, sustainable weight loss happens with consistent small changes, not perfection.
- Dual GIP/GLP-1 receptor agonist
- Up to 22.5% body weight loss (SURMOUNT-1)
- Weekly injection, dose escalation over 20+ weeks
- Available via private prescription in the UK
- Doses: 2.5mg → 5mg → 7.5mg → 10mg → 12.5mg → 15mg
- GLP-1 receptor agonist
- Up to 15–17% body weight loss (STEP trials)
- Weekly injection, 5-step dose escalation
- NHS & private prescription available
- Doses: 0.25mg → 0.5mg → 1mg → 1.7mg → 2.4mg
Mounjaro vs Wegovy: Head-to-Head
A side-by-side comparison of the two most popular GLP-1 weight loss medications available in the UK.
| Feature | Mounjaro | Wegovy |
|---|---|---|
| Drug class | Dual GIP/GLP-1 agonist | GLP-1 agonist |
| Active ingredient | Tirzepatide | Semaglutide |
| Avg. weight loss | 15–22.5% | 12–17% |
| Key trial | SURMOUNT-1 (2022) | STEP 1 (2021) |
| Max dose | 15 mg weekly | 2.4 mg weekly |
| Escalation period | 20–32 weeks | 16–20 weeks |
| Administration | Weekly injection (pen) | Weekly injection (pen) |
| NHS availability | Private prescription only | NHS & private |
| Approx. private cost | £150–£250/month | £150–£300/month |
| Common side effects | Nausea, diarrhoea, constipation | Nausea, vomiting, diarrhoea |
Data sourced from SURMOUNT-1 and STEP 1 clinical trials. Costs are approximate and vary by provider. Always consult a prescriber.
Am I Eligible for Weight Loss Medication?
In the UK, eligibility for GLP-1 weight loss medications like Mounjaro and Wegovy is based on your BMI and overall health profile.
- BMI of 30 or above (obese)
- Age 18 or over
- No contraindicated conditions
- Committed to lifestyle changes
- BMI of 27 or above
- Plus type 2 diabetes
- Or high blood pressure
- Or obstructive sleep apnoea
Use our BMI calculator to check whether your BMI falls within the eligible range.
How We Built These Tools
Every calculator and guide on myweightcheck is built with accuracy and transparency in mind. Our BMI calculator uses the standard WHO formula with NHS-aligned category thresholds. Our GLP-1 projections are modelled on published clinical trial data from SURMOUNT and STEP studies.
All data stays on your device. We don't require sign-ups, and we don't store your health information on any server. Your progress tracker saves data locally in your browser using localStorage, so only you can see it.
We're based in the UK and our tools are designed specifically for UK users — supporting stone & lbs by default, referencing NHS guidelines, using NICE-approved medication data, and linking to GPhC-registered pharmacies.
Frequently Asked Questions
Common questions about BMI, weight loss medications, and our free UK tools.
How much weight can I realistically lose in one week?
The NHS recommends aiming for 0.5–1 kg (1–2 lbs) per week for sustainable weight loss. One week is too short for significant loss, but a well-structured meal plan sets the foundation for ongoing success. Focus on establishing habits rather than expecting dramatic results.
Should I cut out entire food groups on a one-week meal plan?
No. Eliminating food groups makes plans unsustainable. Instead, include all food groups in balanced portions — protein, carbohydrates, healthy fats, and vegetables. This approach is more sustainable and helps prevent muscle loss during weight loss.
Can I use a one-week meal plan if I'm taking weight loss medication?
Yes. Whether you're using GLP-1 medication like Mounjaro or Wegovy, or managing weight through diet alone, a structured meal plan supports your goals. However, portion sizes may need adjustment if you're taking medication — discuss this with your prescriber.
What if I slip up during the week?
One meal or day off plan doesn't derail your progress. Simply return to your meal plan the next meal. Weight loss is a longer-term process; one week is just the beginning. Focus on consistency over perfection.
Is a one-week meal plan enough to see real results?
One week may show initial changes (often water loss rather than fat loss), but true, sustainable weight loss takes several weeks or months. Use the first week to build confidence and identify which meals and routines work best for you, then extend them beyond seven days.
Ready to take control of your weight loss journey?
Start with a free BMI check, explore your GLP-1 options, or begin tracking your progress today. No sign-up. No cost. Just results.