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
Best Protein Sources for Weight Loss
Protein is one of the most important nutrients when you're trying to lose weight. It helps you feel fuller for longer, supports muscle maintenance during weight loss, and has a higher thermic effect than other nutrients — meaning your body burns more calories digesting it. Whether you're managing weight loss through diet alone or alongside prescription weight loss medication like GLP-1 injections, choosing the right protein sources makes a real difference to your results. This guide covers the best, most practical protein options available in the UK.
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.
Top Protein Sources for Sustainable Weight Loss
Lean meats and poultry are excellent protein choices. Skinless chicken breast, turkey, and lean beef (such as sirloin or extra-lean mince) provide around 25–30g of protein per 100g with minimal fat. Fish is equally valuable — salmon, mackerel, and sardines offer protein plus heart-healthy omega-3 fatty acids. White fish like cod and haddock are even leaner options at 17–20g protein per 100g.
- Eggs — one of the most versatile and affordable options at 6g protein per egg, with nutrients like choline that support metabolism
- Dairy — Greek yoghurt (15–20g per 150g pot), cottage cheese (11g per 100g), and low-fat milk provide protein alongside calcium for bone health during weight loss
- Plant-based proteins — lentils (9g per cooked 100g), chickpeas (19g dried), and beans offer fibre plus protein, supporting both weight management and digestive health
Aim for a protein source at every meal — this supports steady blood sugar and keeps you satisfied between eating occasions, which is particularly helpful when combining dietary changes with weight loss medication.
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.
Practical Protein Integration for Weight Loss
The NHS recommends a balanced approach to weight loss that includes adequate protein alongside reduced-calorie intake. If you're using prescription weight loss medication like Wegovy or Mounjaro, protein becomes even more important — these GLP-1 injections reduce appetite, so when you do eat, your body needs nutritious food to maintain muscle and bone health. Start by adding a protein source to breakfast (eggs, Greek yoghurt, or lean meat), include one at lunch and dinner, and choose high-protein snacks if needed (cheese, nuts, or yoghurt).
Use our free weight loss calculator to understand your projected weight loss goals, then work backwards to plan protein-rich meals that support those targets. Tracking your nutrition alongside monitoring your weight with our progress tracker helps you stay accountable and adjust as needed.
- 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 I need daily for weight loss?
The UK NHS recommends 0.8g of protein per kg of body weight as a baseline, but for weight loss support, aim for 1.2–1.6g per kg daily. This helps preserve muscle mass during calorie restriction. Your GP or a registered dietitian can give personalised guidance based on your individual health and activity level.
Does protein help with weight loss medication side effects?
Yes. GLP-1 medications like Wegovy reduce appetite, so eating adequate protein helps prevent muscle loss and supports satiety. High-protein meals may also help manage nausea, a common early side effect — lean protein sources are generally easier to tolerate than heavy fats.
Are plant-based proteins as good as animal proteins for weight loss?
Yes, though you may need slightly larger portions. Plant proteins like beans and lentils are lower in calories and higher in fibre, which supports fullness and digestive health. Combining different plant sources (beans with grains, for example) creates a complete amino acid profile equivalent to animal protein.
Can protein alone help me lose weight?
Protein supports weight loss but doesn't cause it by itself — you still need a calorie deficit. However, protein does make achieving a deficit easier by reducing hunger and preserving muscle. For best results, combine protein intake with physical activity and calorie-controlled meals.
Is protein safe if I'm taking weight loss injections?
Yes. In fact, adequate protein is especially important on Mounjaro or Wegovy because these medications reduce appetite — your body needs quality nutrition when you eat less. Always discuss dietary changes with your GP or prescriber, particularly if you have kidney or liver concerns.
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.