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 Weight Loss Meal Plan for UK Adults
A structured 7-day weight loss meal plan can help you understand portion sizes, calorie balance, and healthy eating patterns—essential foundations for sustainable weight management in the UK. Rather than following rigid restrictive diets, evidence-based meal planning focuses on balanced nutrition within a modest calorie deficit, typically 500 calories below your daily needs for gradual, steady loss. This guide explains how to build a practical weekly plan, how it fits into broader weight management strategies, and when professional support—from your GP or a specialist weight management service—is helpful. Use our free BMI calculator to understand your baseline, and our weight converter to track progress in stone, kilograms, or pounds.
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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 a Practical 7-Day Meal Plan for Weight Loss
A sustainable 7-day weight loss meal plan focuses on consistent calorie intake rather than extreme restriction. The NHS recommends losing 0.5–1 kg per week, which typically requires a calorie deficit of around 500 kcal daily.
- Calculate your baseline: Multiply your body weight (kg) by 24–30 to estimate daily calories needed; subtract 500 for a modest deficit
- Balance macronutrients: Include protein (chicken, fish, lentils), complex carbs (brown rice, oats, whole grains), and healthy fats (olive oil, avocado, nuts)
- Portion control: Use a plate model—half vegetables, quarter protein, quarter carbs—to simplify meal planning without strict calorie counting
- Hydration: Drink water throughout the day; this supports satiety and prevents thirst being mistaken for hunger
- Meal prep: Preparing meals in advance reduces impulsive food choices and helps maintain consistency across the week
Individual calorie needs vary based on age, activity level, and metabolism. Your GP can refer you to an NHS registered dietitian if personalised guidance would help, particularly if you have type 2 diabetes or other weight-related health conditions.
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.
When to Consider Professional Weight Management Support
For many UK adults, a 7-day meal plan is a helpful starting point, but sustained weight management often requires ongoing support. If you have a BMI of 30 or above, or 27–29.9 with weight-related health conditions (such as type 2 diabetes, high blood pressure, or sleep apnoea), your GP can refer you to tier 3 specialist weight management services.
Prescription weight loss medications—including GLP-1 injections used as part of NHS weight loss programmes or through private prescribing—are increasingly available alongside lifestyle changes. These are always used in addition to a structured meal plan, not as a replacement for it. Try our GLP-1 weight loss calculator to explore how medication might support your goals, and our progress tracker to log weekly changes. A prescriber will assess whether prescription weight loss treatment is suitable for you based on your individual health.
- 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 on a 7-day weight loss plan?
This depends on your current weight, age, sex, and activity level. A rough estimate is your body weight (kg) × 24–30 for daily calories needed; subtract 500 kcal for approximately 0.5 kg weekly loss. For personalised advice, your GP or a registered dietitian can calculate a target specific to you.
Can a 7-day meal plan help if I'm taking weight loss medication like Wegovy?
Yes. Prescription weight loss medications like Wegovy (semaglutide) work alongside dietary changes—not instead of them. A structured meal plan helps you make the most of medication and builds sustainable eating habits. Always discuss nutrition with the prescriber or a dietitian.
Is it safe to lose weight quickly on a 7-day plan?
The NHS recommends losing 0.5–1 kg per week for sustainable, safe results. Faster weight loss risks muscle loss and nutrient deficiencies. Very rapid dieting should only be undertaken under medical supervision, such as through NHS tier 3 weight management services.
What if I have a medical condition—should I use a standard 7-day meal plan?
If you have type 2 diabetes, heart disease, or other chronic conditions, speak to your GP or a registered dietitian before starting any weight loss plan. They can advise on adjustments needed and ensure safe calorie intake that works with your medications.
How do I track whether a 7-day meal plan is working?
Weigh yourself weekly at the same time of day and use our free progress tracker to log changes. Calculate your BMI using our BMI calculator to monitor overall health context. Weight fluctuates due to hydration and hormones, so focus on the trend over 2–4 weeks rather than daily changes.
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.