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
Affordable Weight Loss Food Plans for UK Adults
Creating a cheap weight loss food plan doesn't mean sacrificing nutrition or results. The most effective weight management in the UK combines affordable, whole foods with calorie awareness and, when appropriate, prescription support. This guide covers budget-friendly strategies aligned with NHS weight loss principles, helping you achieve sustainable results without breaking the bank. Whether you're managing weight loss through diet alone or considering prescription options, understanding affordable nutrition is key to long-term success.
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.
Building an Affordable Weight Loss Food Plan
A cheap weight loss food plan focuses on whole, unprocessed foods that are naturally affordable and nutrient-dense. The foundation is simple: create a calorie deficit of around 500 kcal per day to lose approximately 0.5 kg per week, which is the sustainable rate recommended by the NHS.
- Protein on a budget: Eggs, tinned beans, lentils, and chicken thighs cost less than premium cuts yet provide essential protein to preserve muscle during weight loss.
- Vegetables: Seasonal produce, frozen vegetables, and root vegetables (potatoes, carrots, onions) are cheap and filling.
- Grains: Rice, oats, and pasta provide sustained energy at low cost.
- Avoid processed foods: Takeaways and convenience meals inflate both costs and calorie intake.
Use our free BMI calculator to establish your baseline and healthy weight range, then adjust portion sizes accordingly. Combine affordable eating with gradual lifestyle changes for results that last.
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 Weight Loss Medication
For some adults, diet and exercise alone may not be enough. The NHS recognises prescription weight loss medications for adults with a BMI of 30 or above, or 27 or above with weight-related health conditions such as type 2 diabetes or high blood pressure. Prescription weight loss options like GLP-1 injections (such as Wegovy) work alongside dietary changes, not instead of them. A prescriber will assess whether prescription weight loss is suitable for you following a clinical assessment. You can access these through NHS specialist weight management services or private prescription. Our GLP-1 weight loss calculator can help you estimate potential weight loss outcomes at different doses if you're considering this option.
Cost should never be a barrier to weight loss support. Free resources available in the UK include the NHS Weight Loss Plan, your GP's advice, and free online calculators like those available on MyWeightCheck. If you're considering prescription medication, costs vary between providers, but both NHS and private routes are available. The key is finding an approach that fits your budget and lifestyle—whether that's a cheap food plan, free digital tools, or prescription support. Track your progress using our free progress tracker to stay motivated and accountable throughout your weight management journey.
- 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.
What are the cheapest foods for weight loss in the UK?
Eggs, tinned beans, lentils, frozen vegetables, rice, oats, and seasonal produce are nutrient-dense and affordable. Avoid processed convenience foods which cost more and contain more calories. Bulk buying dried goods reduces costs further while supporting sustainable weight loss through consistent calorie control.
How much weight can I lose on a cheap food plan?
The NHS recommends losing 0.5–1 kg per week through a 500 kcal daily deficit. A cheap food plan using whole foods naturally supports this. Results depend on your starting weight and calorie deficit. Use our free BMI calculator to establish your healthy weight range and set realistic targets.
Is prescription weight loss medication expensive in the UK?
Prescription weight loss costs vary. NHS access is free but requires referral to specialist services and can involve waiting lists. Private prescription costs range from approximately £129–£320 monthly depending on the medication and dose. Both routes require a clinical assessment and prescription from a licensed prescriber.
Can I combine a cheap food plan with weight loss injections?
Yes. Prescription medications like Wegovy work alongside lifestyle changes, not instead of them. A cheap, whole-food plan combined with medication can enhance results. Always discuss your diet and any medication with your GP or prescriber to ensure they work together safely.
Where can I get free weight loss support in the UK?
The NHS Weight Loss Plan is free online. Your GP can provide guidance and referral to tier 3 specialist services if needed. MyWeightCheck offers free tools including a BMI calculator, GLP-1 weight loss calculator, weight converter, and progress tracker to support your weight management journey.
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.