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
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7-Day Protein Diet Plan for Weight Loss: A Female Guide
A high-protein diet can be an effective approach to weight loss for women, helping you feel fuller for longer and preserve muscle during weight loss. This guide explains how a protein-focused eating plan works, what a typical week might look like, and how it fits into NHS weight management guidance. Whether you're aiming for modest weight loss or considering prescription weight loss options alongside dietary changes, understanding protein's role in weight loss UK is essential.
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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 Protein Supports Weight Loss in Women
Protein is more satiating than carbohydrates or fat, meaning it helps you feel fuller for longer after eating. This can naturally reduce overall calorie intake without feeling deprived. Protein also has a higher thermic effect — your body burns more calories digesting protein than other macronutrients. For women, adequate protein intake (approximately 1.2–1.6g per kg of body weight during weight loss) helps preserve muscle mass, which is crucial because muscle burns more calories at rest.
- Supports appetite control and reduces cravings
- Helps maintain muscle mass during calorie deficit
- Increases metabolic rate through thermogenesis
- Stabilises blood sugar and energy levels
The NHS recommends a balanced approach to weight loss, with moderate protein intake as part of a reduced-calorie diet. Calculate your personal BMI using our free BMI calculator to understand your starting point, then consider combining dietary changes with other weight management strategies.
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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.
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Sample 7-Day High-Protein Plan Structure
A typical day on a high-protein plan for women might include: breakfast with eggs or Greek yoghurt (20–25g protein), lunch with grilled chicken or fish and vegetables (25–30g protein), dinner with lean meat or legumes (25–30g protein), and protein-rich snacks like cottage cheese or nuts between meals. This structure typically delivers 100–130g protein daily while maintaining a calorie deficit of 300–500 kcal per day — a sustainable rate aligned with NHS weight loss guidance of 0.5–1 kg per week.
Keep your weight loss plan on track using our free progress tracker. Track weekly weigh-ins, dietary adherence, and whether prescription weight loss medication might complement your efforts if recommended by your GP.
- 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 protein do women need daily for weight loss?
Generally 1.2–1.6g per kg of body weight daily during weight loss. For a 70kg woman, this is approximately 84–112g daily. Your GP can provide personalised guidance based on your health and any medical conditions.
Is a 7-day protein diet safe for women?
Yes, if it's balanced and includes vegetables, whole grains, and healthy fats. Very high-protein diets (over 2g/kg) may stress kidneys in susceptible individuals. Consult your GP before starting any new diet plan, especially if you have underlying health conditions.
Can protein diet work better than GLP-1 weight loss injections?
Both approaches have evidence. Protein diets rely on lifestyle change; prescription weight loss medications like Wegovy may help when diet and exercise alone aren't sufficient. Many people combine dietary strategies with weight management UK options — your prescriber can assess what's appropriate for you.
How quickly will I lose weight on a high-protein plan?
With a 300–500 kcal daily deficit, expect 0.5–1 kg per week — the NHS-recommended sustainable rate. Individual results vary based on starting weight, metabolism, and adherence. Faster loss isn't necessarily healthier and risks muscle loss.
Do I need to buy special diet products for this plan?
No. Use everyday foods: chicken, fish, eggs, Greek yoghurt, cottage cheese, beans, lentils, and nuts. These are affordable, accessible, and provide complete nutrition alongside vegetables and whole grains. Focus on whole foods rather than supplements or processed meal plans.
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.