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
Easy Meal Ideas For Weight Loss
Losing weight through diet alone can feel overwhelming, but simple meal ideas make it manageable. Whether you're planning meals around a reduced-calorie diet, exploring weight management in the UK, or considering prescription weight loss support alongside better nutrition, practical meal planning is essential. This guide covers straightforward recipe ideas, portion control tips, and how to understand your options—including GLP-1 weight loss medication—if you're eligible for 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.
Practical Meal Ideas And Portion Control
Sustainable weight loss typically requires a calorie deficit of around 500 calories daily, which supports losing approximately 0.5–1 kg per week according to NHS guidance. Easy meal ideas that work well include grilled chicken with roasted vegetables and brown rice, baked salmon with sweet potato and broccoli, vegetable stir-fry with lean mince, and lentil-based soups. These meals are high in protein and fibre, which help you feel fuller longer and reduce cravings.
- Portion control: Use smaller plates, fill half your plate with vegetables, and measure carbohydrates carefully
- Meal prep: Prepare portions on Sunday for the week—saves time and prevents impulsive food choices
- Protein at every meal: Chicken, fish, eggs, legumes, and Greek yoghurt keep you satisfied and preserve muscle during weight loss
- Hydration: Drinking water before meals can reduce appetite and is often overlooked in weight management UK strategies
Use our free BMI calculator to track where your current weight stands, and consider our weight loss calculator to estimate realistic timelines for your goals.
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.
Prescription Weight Loss Options For Eligible Adults
If you've tried lifestyle changes alone, prescription weight loss medication may be available to you. The UK has three NHS-licensed options: Mounjaro (tirzepatide), Wegovy (semaglutide), and Saxenda (liraglutide). These are GLP-1 and GIP/GLP-1 receptor agonist injections that work alongside diet and exercise, not instead of them. You may be eligible if you have a BMI of 30 or above, or 27 or above with weight-related health conditions like type 2 diabetes or high blood pressure.
Prescription weight loss medication is available through NHS specialist weight management services or private prescribing following clinical assessment. A GP or licensed prescriber will evaluate whether it's appropriate for you based on your individual health. These medications help reduce appetite and support feeling fuller after smaller meals, making your meal planning efforts more effective when combined with better nutrition choices.
- 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 best foods for weight loss?
Focus on whole foods high in protein and fibre: lean meats, fish, eggs, legumes, vegetables, and whole grains. These keep you satisfied longer and support a healthy calorie deficit. Avoid ultra-processed foods, sugary drinks, and high-calorie snacks. The NHS recommends a balanced approach rather than eliminating entire food groups.
How many calories should I eat daily for weight loss?
A typical calorie deficit of 500 calories daily supports losing about 0.5 kg per week—the NHS-recommended safe rate. Your individual target depends on your current weight, metabolism, and activity level. Your GP can provide personalised guidance, or use our GLP-1 weight loss calculator to estimate timelines based on your starting point.
Can prescription weight loss medication replace a healthy diet?
No. GLP-1 medications like Mounjaro and Wegovy work best alongside a reduced-calorie diet and increased physical activity. They help reduce appetite and cravings, making it easier to stick to better meal choices—but they're a support tool, not a replacement for nutrition and exercise.
Am I eligible for NHS weight loss medication?
You may be eligible if your BMI is 30 or above, or 27–29 with weight-related health conditions. South Asian, Chinese, Black African, and Black Caribbean adults may have lower BMI thresholds. Speak to your GP about referral to a specialist weight management service, though NHS availability varies significantly by region.
What's the difference between meal planning and using weight loss injections?
Meal planning and better nutrition are foundational for sustainable weight loss. Prescription medications can complement these efforts by reducing hunger and cravings, making it easier to maintain a healthy diet. Together, they support better outcomes than either approach alone, according to clinical trial evidence.
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.