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
Free 30-Day Meal Plan for Weight Loss PDF
A structured meal plan can support weight loss, but the best approach combines nutrition guidance with realistic, sustainable changes. There's no single "perfect" meal plan — what works depends on your preferences, lifestyle, and health status. This guide explains how to use a 30-day meal plan effectively, what NHS weight management guidance recommends, and how to track progress using evidence-based strategies. If you're considering prescription weight loss medication as part of your UK weight management journey, understanding the nutrition side is equally important.
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.
How to Use a 30-Day Meal Plan Effectively
A 30-day meal plan provides structure and accountability, but it's a starting point, not a finished product. The NHS recommends creating a calorie deficit of around 500 kcal per day to lose approximately 0.5–1 kg per week — a sustainable rate that preserves muscle and supports long-term success.
- Personalise the plan: Swap foods you dislike for similar alternatives with comparable calories and nutrients
- Use UK portion sizes: Follow NHS Eatwell Guide recommendations — roughly a quarter of your plate as protein, a quarter as starchy carbs, and half as fruit and vegetables
- Track what you eat: Use MyWeightCheck's free progress tracker or a food app to log portions and calories for the first week — this builds awareness
- Don't aim for perfection: One off-plan meal doesn't derail progress; consistency over 30 days matters more than daily adherence
If you're using GLP-1 weight loss medication like Mounjaro or Wegovy, a structured meal plan becomes even more useful because these medications work best alongside reduced-calorie eating and increased physical activity.
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.
What a Realistic 30-Day Plan Includes
An effective meal plan should include all food groups to ensure adequate nutrition and sustainability. Focus on whole foods: lean proteins (chicken, fish, eggs, lentils), vegetables, whole grains, and healthy fats.
- Breakfast: Porridge with berries, eggs on wholemeal toast, or Greek yoghurt with granola
- Lunch and dinner: Balanced plates with grilled protein, roasted vegetables, and brown rice or new potatoes
- Snacks: Fruit, nuts, yoghurt, or hummus with vegetables — not eliminated, just portion-controlled
- Hydration: Aim for 6–8 glasses of water daily; thirst often mimics hunger
The goal isn't restriction — it's learning portion control and making choices that support your health goals. Use our free BMI calculator to establish your baseline, then check progress weekly using your progress tracker.
- 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.
Where can I find a free 30-day meal plan PDF for weight loss?
Many reputable sources offer free meal plans: the NHS website has free weight loss resources, registered dietitian websites, and apps like MyFitnessPal. Be cautious of plans making extreme claims. Choose one aligned with NHS Eatwell Guide principles — balanced nutrition, not extreme restriction.
How much weight can I realistically lose in 30 days?
At a sustainable rate of 0.5–1 kg per week, expect to lose 2–4 kg (4–9 lbs) over 30 days. This varies based on starting weight, age, activity level, and metabolism. Individual results vary significantly. Our GLP-1 weight loss calculator can help estimate progress if you're using prescription medication.
Should I follow a meal plan if I'm taking weight loss injections like Mounjaro or Wegovy?
Yes — prescription weight loss medications work best combined with a reduced-calorie diet and increased physical activity. A structured meal plan supports this approach. Your prescriber or a registered dietitian can advise on the best calorie target for your dose and health status.
Is 30 days enough to see real weight loss results?
Yes. Most people see noticeable changes within 30 days — clothes fit differently, energy improves, and the scale shifts. However, sustainable weight loss is a longer-term goal. One month establishes healthy habits; continuing these habits over months delivers significant results.
What if I slip up during the 30 days?
One off-plan meal or day doesn't erase progress. Weight loss is about overall trends, not daily perfection. If you slip up, simply return to your plan the next meal. Building resilience and self-compassion is part of lasting weight management success.
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.