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
Diet Meal Plan For Weight Loss — Evidence-Based UK Guidance
A structured diet meal plan is one of the most effective tools for sustainable weight loss in the UK. Rather than relying on restrictive diets, a well-designed meal plan helps you maintain a consistent calorie deficit, stay nutritionally balanced, and develop healthy eating habits that last. The NHS recommends losing weight at a rate of 0.5 to 1 kg per week for best results. This guide explains how to build a meal plan that works for your lifestyle, your budget, and your health goals — whether you're managing weight independently or exploring additional weight management uk options like prescription support.
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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 Your Weight Loss Meal Plan — Key Principles
An effective diet meal plan for weight loss starts with understanding your calorie needs. The average UK adult woman requires approximately 2,000 kcal per day to maintain weight, and the average man requires around 2,500 kcal. To lose weight, you typically need a deficit of around 500 kcal per day, which results in approximately 0.5 kg weight loss per week. This is the NHS-recommended safe rate.
Key principles for your meal plan:
- Include protein at every meal — helps you feel fuller longer and preserves muscle during weight loss
- Fill half your plate with vegetables — low calorie, high nutrition, excellent for satiety
- Choose whole grains over refined carbohydrates — oats, brown rice, quinoa provide steady energy
- Plan and prep meals in advance — reduces impulse choices and keeps you on track
- Stay hydrated — often mistaken for hunger
- Track portions using simple tools — MyWeightCheck's free BMI calculator can help establish your personal baseline, and our progress tracker lets you log meals and weight trends
Consistency matters more than perfection. A meal plan you can sustain beats a restrictive diet you'll abandon.
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.
Meal Plan Structure and Practical Examples
A simple three-meal structure works well for most people: breakfast (300–400 kcal), lunch (400–500 kcal), snacks (100–150 kcal), and dinner (400–500 kcal). Breakfast ideas: porridge with berries, scrambled eggs on wholemeal toast, or Greek yoghurt with granola. Lunch options: grilled chicken salad, lentil soup, or turkey sandwich on wholemeal bread. Dinners: baked salmon with roasted vegetables, lean beef stir-fry with brown rice, or chickpea curry. The key is planning ahead. Research on nhs weight loss programmes shows that people who meal plan weekly lose significantly more weight than those who don't. Use our free weight converter to check portion sizes in your preferred units, and our progress tracker to monitor your journey alongside your bmi weight loss targets.
- 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 for weight loss?
This depends on your current weight, height, age, and activity level. The NHS recommends a deficit of around 500 kcal per day for safe, sustainable loss of approximately 0.5 kg per week. The average woman might aim for 1,500 kcal per day and the average man 1,900 kcal, but these are starting points — your GP or a dietitian can give you personalised guidance based on your individual needs.
Can I use a meal plan alongside weight loss medication like Wegovy or Mounjaro?
Yes — in fact, prescription weight loss medications work best when combined with a structured meal plan and increased physical activity. Both Wegovy (semaglutide) and Mounjaro (tirzepatide) help reduce appetite, making it easier to stick to a calorie deficit. These are prescription-only medicines requiring clinical assessment. Our GLP-1 weight loss calculator can help you understand projected outcomes when medication is used alongside diet and exercise.
What's the difference between a meal plan and a diet?
A meal plan is a structured guide you create and adapt to your life — it's flexible and sustainable. A diet is often restrictive and temporary. Meal plans focus on balanced nutrition and calorie awareness rather than cutting out entire food groups. The NHS favours meal planning approaches because they lead to long-term behaviour change and lasting weight management.
How do I handle eating out while following a meal plan?
Check restaurant menus in advance and select meals that fit your calorie targets. Most UK restaurants now display calorie information. Choose grilled options over fried, ask for dressings and sauces on the side, and consider sharing larger portions. Planning ahead prevents the stress of making choices under pressure.
Should I count calories or follow a specific diet type like low carb or Mediterranean?
Calorie deficit is the fundamental principle of weight loss, but the diet type that works best is the one you can stick to. The Mediterranean diet has strong evidence for both weight loss and cardiovascular health. Low-carb diets work quickly but are harder to maintain long-term. Focus on whichever approach feels sustainable for you — consistency beats perfection.
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.