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 Weight Loss Meals & Recipes for UK Adults
Creating simple, nutritious meals is one of the most effective ways to support sustainable weight loss. Whether you're managing your weight through lifestyle changes alone or alongside prescription weight management medication, the meals you choose matter significantly. This guide covers practical meal ideas, portion strategies, and nutrition principles that align with NHS weight loss guidance to help you build healthier eating habits.
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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.
Nutrition Principles for Sustainable Weight Loss
Sustainable weight loss requires a calorie deficit of roughly 500 kcal per day, which typically results in losing around 0.5–1 kg per week according to NHS guidance. Rather than extreme restriction, focus on meals that keep you satisfied on fewer calories. High-protein foods (lean chicken, fish, Greek yoghurt, lentils) help preserve muscle and increase satiety. Fibre-rich foods (vegetables, wholegrain bread, beans) slow digestion and help you feel fuller longer. Include whole grains instead of white carbohydrates, and fill half your plate with non-starchy vegetables at each meal.
- Aim for 20–30g protein per meal
- Eat at least 5 portions of vegetables daily
- Choose water, sugar-free tea, or black coffee as main drinks
- Use smaller plates to naturally reduce portion sizes
- Plan meals ahead to avoid high-calorie choices when busy
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.
Simple Weight Loss Meal Ideas You Can Use Today
Breakfast: Scrambled eggs on wholemeal toast with tomatoes; Greek yoghurt with berries and a small handful of granola; porridge made with water or low-fat milk topped with banana.
Lunch: Grilled chicken breast with sweet potato and broccoli; tuna and white bean salad with olive oil dressing; lentil soup with side salad and wholemeal bread.
Dinner: Baked salmon with roasted vegetables and brown rice; turkey mince bolognese with courgette noodles; chickpea curry with cauliflower rice. These meals provide balanced nutrition, support weight management in the UK context, and work well whether you're using lifestyle changes alone or alongside GLP-1 medications like Mounjaro or Wegovy, which may reduce appetite and work best alongside healthy eating habits.
- 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 daily to lose weight?
NHS guidance recommends a calorie deficit of around 500 kcal per day for sustainable loss of approximately 0.5–1 kg per week. For most UK adults, this means consuming 1,500–2,000 kcal daily, though individual needs vary. Your GP can advise on your personal target. Calculate your BMI first to understand your current weight status and discuss personalised nutrition goals with a healthcare professional.
What are the best weight loss foods to eat?
Focus on lean proteins (chicken, fish, pulses), non-starchy vegetables, wholegrain carbohydrates, and healthy fats from nuts and olive oil. These foods are nutrient-dense, filling, and support sustained weight loss. Avoid ultra-processed foods, sugary drinks, and high-calorie snacks. Reading food labels helps you choose options aligned with NHS weight management guidance.
Can I lose weight quickly with meal plans?
gradual weight management (more than 1–1.5 kg per week) risks muscle loss and is generally not recommended without medical supervision. Sustainable approaches—eating nutritious meals, staying active, and losing 0.5–1 kg weekly—produce lasting results and are safer. If you're considering prescription weight loss medication, a healthcare professional will assess whether it's suitable for you alongside dietary changes.
Do weight loss recipes work with prescription weight loss medication?
Yes. GLP-1 medications like Wegovy or Mounjaro are most effective when combined with a reduced-calorie diet and increased physical activity. These medications may reduce appetite and help you feel fuller, but healthy meal choices remain essential. Our GLP-1 weight loss calculator can help you project potential results when medication is combined with sustainable eating changes.
Should I follow a specific diet for weight loss?
Evidence supports several approaches: calorie deficit (most important), Mediterranean diet, low-carbohydrate diets, and intermittent fasting all show benefits. Choose one you can sustain long-term. NHS weight loss guidance emphasises consistency over strict rules. Your GP or a registered dietitian can recommend an approach suited to your health, preferences, and any medical conditions you have.
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.