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 Plan Menu for UK Adults
A structured 7 day weight loss plan menu can help you understand portion sizes, balanced nutrition, and sustainable eating habits. Rather than crash dieting, the NHS recommends a practical approach combining a moderate calorie deficit with physical activity. This guide outlines what a realistic week of healthy eating might look like, aligned with UK dietary guidelines. Whether you're managing weight through diet alone or alongside weight management UK strategies like prescription medication, understanding meal planning is essential. Use our free BMI calculator to track where you are now, and our free weight loss calculator to see how different approaches might support your goals.
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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.
What Does a Realistic 7 Day Weight Loss Menu Include?
A practical weekly menu balances protein, fibre, and healthy fats whilst maintaining a moderate calorie deficit—typically 500 kcal per day, which supports a loss of around 0.5–1 kg per week according to NHS guidance. Rather than rigid restriction, sustainable approaches focus on whole foods: lean proteins (chicken, fish, eggs, pulses), plenty of vegetables, whole grains, and healthy fats. Day-to-day meals might include: grilled chicken with roasted vegetables and brown rice, baked salmon with sweet potato, vegetable stir-fries with tofu or lentils, or wholemeal pasta with tomato-based sauces. Breakfast options include porridge with berries, scrambled eggs on wholemeal toast, or yoghurt with granola. Snacks should be portion-controlled—nuts, fruit, or low-fat yoghurt rather than processed alternatives. The key is consistency: realistic meal plans you can stick to are far more effective than restrictive plans that lead to abandonment.
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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.
How Does Diet Fit Within Broader Weight Loss Approaches?
Diet is one pillar of sustainable weight loss; physical activity and behaviour change are equally important. For adults with a BMI indicating overweight or obesity, the NHS recommends combining dietary changes with increased movement. Some people also benefit from prescription weight loss medication as part of a comprehensive approach. GLP-1 weight loss medications like Wegovy (semaglutide) work by reducing appetite and supporting fullness—but they're always used alongside dietary improvements, not instead of them. If you're considering weight loss injections UK, a GP or prescriber will assess your individual circumstances. Check your current BMI using our free BMI calculator, and explore our GLP-1 weight loss calculator to understand how medication might fit alongside your dietary efforts. Track your progress weekly using our free progress tracker to stay motivated and identify what works best for you.
- 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 a 7 day weight loss menu include?
The NHS recommends a moderate calorie deficit of around 500 kcal per day for safe, sustainable loss of 0.5–1 kg weekly. For most adults, this means 1500–1800 kcal daily, though individual needs vary by age, activity level, and metabolism. Your GP can advise on a calorie target suited to your circumstances.
Can I follow a 7 day weight loss menu without exercise?
Diet changes alone can support weight loss, but the NHS recommends combining dietary changes with physical activity for better health outcomes and to preserve muscle mass during weight loss. Even gentle activity like 30 minutes of brisk walking most days makes a significant difference alongside a structured menu.
What if I'm already on Wegovy or other weight loss medication?
Prescription weight loss medication works best alongside dietary improvements and activity changes—not as a replacement. Your meal plan should still include balanced, nutrient-dense foods. The medication may reduce your appetite, making smaller portions feel satisfying. Your prescriber will advise on any specific dietary adjustments needed.
Is a 7 day weight loss menu sustainable long-term?
A 7 day template is useful for understanding balanced eating, but true sustainability comes from building habits you can maintain. Rather than following the same menu weekly, learn the principles—adequate protein, plenty of vegetables, portion control—and adapt meals to foods you genuinely enjoy.
Should I see my GP before starting a weight loss plan?
Yes—especially if you have any medical conditions, take medications, or have a BMI in a higher category. Your GP can advise whether prescription weight loss medication is appropriate for you and ensure your diet plan is safe and tailored to your health needs.
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.