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 Meal Plan For Weight Loss — What Works in the UK
A structured meal plan is one of the most effective ways to support sustainable weight loss. Unlike crash diets, a well-designed meal plan helps you maintain a calorie deficit while eating nutritious foods you enjoy. In the UK, the NHS recommends losing weight at a rate of 0.5 to 1 kg per week, which typically requires a daily calorie deficit of around 500 kcal. Whether you're managing your weight through dietary changes alone or alongside prescription weight loss medication, having a clear plan keeps you accountable and helps you make consistent choices. This guide explains how to create a personalized meal plan and where to find free resources.
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 Build Your Own Weight Loss Meal Plan
The foundation of any meal plan is understanding your personal calorie needs. Use our free BMI calculator above to determine your current weight category and then calculate your daily calorie target. Most adults require between 1,200 and 2,500 kcal per day depending on age, sex, activity level, and current weight. A moderate deficit of 500 kcal per day creates weight loss of approximately 0.5 kg per week — the NHS-recommended rate for sustainable results.
Key principles for your meal plan:
- Include protein at every meal — it supports satiety and muscle retention during weight loss
- Fill half your plate with vegetables and whole grains — high fibre keeps you fuller longer
- Choose lean proteins: chicken, fish, eggs, legumes, and Greek yoghurt
- Drink water regularly — thirst is often mistaken for hunger
- Plan meals in advance to avoid impulsive high-calorie choices
- Portion control matters more than food type — even healthy foods have calories
If you're using prescription weight loss medication like Mounjaro or Wegovy, your appetite may naturally decrease, making it easier to stick to a calorie deficit. However, a structured meal plan ensures you're still getting adequate nutrition.
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.
Free Meal Plan Templates and NHS Resources
The NHS provides free meal planning resources through the NHS Weight Loss Plan, which includes 12 weeks of guided meals, recipes, and portion guidance. This evidence-based approach is designed for UK adults and accounts for British food preferences and supermarket availability. You can also find free meal plans from registered dietitians through NHS Choices and the British Nutrition Foundation website.
For personalised guidance, your GP can refer you to a dietitian on the NHS, particularly if you're managing weight-related health conditions like type 2 diabetes or high blood pressure. Many council areas also offer free or low-cost weight management programmes that include meal planning support. Track your progress over time using our free progress tracker on this page to see how your meal plan is working for you.
- 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's the best free meal plan for weight loss in the UK?
The NHS Weight Loss Plan is the most evidence-based free resource available to UK adults. It provides 12 weeks of guided meals designed by nutritionists, with recipes suitable for British supermarkets. Your GP can also refer you to a registered dietitian for personalised meal planning through the NHS at no cost.
How many calories should I eat per day to lose weight?
Most UK adults require 1,200–2,500 kcal per day depending on age, sex, and activity. To lose weight at the NHS-recommended rate of 0.5–1 kg per week, create a deficit of around 500 kcal daily. Use our free BMI calculator to estimate your baseline needs, then reduce by 500 kcal from there.
Can I use a meal plan with Mounjaro or Wegovy?
Yes — in fact, combining a structured meal plan with prescription weight loss medication often produces better results. These medications reduce appetite, making it easier to stick to a calorie deficit. However, you still need adequate nutrition, so a planned approach ensures you're eating balanced meals rather than too little.
Are low-carb or intermittent fasting meal plans better than standard calorie deficit plans?
Evidence shows that sustainable weight loss comes from creating a calorie deficit — the method (low-carb, intermittent fasting, or standard balanced meals) matters less than consistency. Choose an approach you can stick to long-term. Low-carb and intermittent fasting can help some people feel fuller, but they're not inherently superior for weight loss.
Where can I get free help with meal planning in the UK?
Free resources include the NHS Weight Loss Plan (online and downloadable), NHS Choices recipe section, and referrals to NHS dietitians via your GP. Many local councils offer free weight management programmes with meal planning support. Your GP practice may also have weight management clinics that offer free dietary guidance.
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.