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
7 Day Meal Prep For Weight Loss
Meal prepping is one of the most effective ways to support sustainable weight loss. By planning and preparing your meals in advance, you remove the guesswork from daily food choices and help create the calorie deficit needed for gradual weight loss. The NHS recommends losing weight at a rate of 0.5 to 1 kg per week, which typically requires a deficit of around 500 kcal per day. A structured 7 day meal prep routine can make this much easier to achieve and maintain long-term.
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.
How To Plan Your 7 Day Weight Loss Meal Prep
Start by calculating your daily calorie needs using your current weight, age, and activity level — roughly 2000 kcal per day for most UK adults, though this varies. To lose weight at a safe rate of 0.5–1 kg per week, aim for a deficit of 500 kcal daily, which means eating around 1500–1800 kcal if your baseline is 2000 kcal.
Choose your base meals: Plan 3 breakfasts, 3 lunches, and 3 dinners you'll rotate across the week. Include lean proteins (chicken, fish, eggs, lentils), whole grains (brown rice, oats, sweet potatoes), and plenty of vegetables. Batch cook proteins and grains on Sunday — this saves 80% of prep time during the week.
Measure portions carefully using scales, not guesses. A portion of cooked chicken is roughly 150g; a cup of cooked rice is around 200g. Use our free BMI calculator to track where your current weight sits, and our weight loss calculator can help you estimate realistic weekly progress.
Clinically BackedWeight Loss
No appointments. No waiting rooms. Just care — from a UK-regulated online pharmacy.
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.
Simple Weight Loss Meal Prep Ideas
Breakfast: Porridge with berries (400 kcal), scrambled eggs on wholemeal toast (350 kcal), or Greek yoghurt with granola (380 kcal).
Lunch: Grilled chicken breast with brown rice and broccoli (500 kcal), tuna salad with olive oil dressing (450 kcal), or vegetable soup with lentils (420 kcal).
Dinner: Baked salmon with sweet potato and green beans (550 kcal), lean beef mince with whole wheat pasta (520 kcal), or chickpea curry with brown rice (480 kcal).
Snacks: Almonds (160 kcal), apple with almond butter (200 kcal), or hummus with carrot sticks (120 kcal). Staying consistent with meal prep and weight management UK guidelines is far easier when meals are already prepared.
- 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 many calories should I eat per day to lose weight?
The NHS recommends a deficit of 500 kcal daily for safe weight loss of around 0.5 kg per week. Most UK adults need 1500–1800 kcal daily to lose weight, but this varies by age, sex, and activity level. Your GP can advise on a target suited to you.
Can meal prep help with prescription weight loss medication?
Yes. If you're taking GLP-1 weight loss medication like Wegovy or Mounjaro, meal prep becomes even more valuable because portion control is critical — these medications work alongside reduced calorie intake and physical activity for best results.
How long should I meal prep in advance?
Typically 7 days. Most home-prepped meals stay fresh in the fridge for 3–4 days and in the freezer for up to 3 months. Prep on Sunday for Monday–Thursday, then repeat Wednesday for Friday–Sunday, or freeze half your batch.
Is meal prepping expensive for weight loss?
No. Buying ingredients in bulk (chicken breasts, oats, frozen vegetables, rice, lentils) is cheaper than eating out or buying pre-packaged diet meals. Budget around £25–40 per week for healthy meal prep ingredients in the UK.
What if I don't have time for meal prep?
Start simple: prep just lunch and dinner, or prep only on weekends. Even 2 hours of prep on Sunday can save you hours during the week. Simple choices like grilled chicken, rice, and frozen vegetables are quick to batch cook.
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.