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 Plans for Weight Loss in the UK
Creating an effective meal plan for weight loss doesn't require expensive programmes or subscription services. The key to sustainable weight management in the UK is understanding how to build balanced meals within a calorie deficit, combined with realistic lifestyle changes. Whether you're managing your weight independently or considering prescription weight loss medication as part of your overall strategy, a solid meal plan foundation is essential. This guide explains evidence-based approaches to meal planning that work alongside NHS weight loss guidance and can complement other interventions you may be using.
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 a Sustainable Free Meal Plan for Weight Loss
The NHS recommends losing weight at a rate of 0.5 to 1 kg per week for sustainable results. This typically requires a calorie deficit of approximately 500 kcal per day. To build your free meal plan without cost, focus on these evidence-based principles:
- Use whole foods: Buy seasonal vegetables, pulses, beans, eggs, and affordable proteins like chicken thighs and tinned fish — these are more cost-effective than processed alternatives
- Portion control: Use your plate as a guide — fill half with vegetables, one quarter with lean protein, one quarter with wholegrain carbohydrates
- Track calories informally: Many free apps and NHS resources help you understand portion sizes without purchasing anything
- Plan meals weekly: Write a simple shopping list based on three breakfasts, three lunches, and three dinners you'll rotate
- Avoid liquid calories: Swap sugary drinks for water, herbal tea, and black coffee — this alone can create a significant deficit
Remember that sustainable weight loss works best alongside increased physical activity. Even modest changes — a 20-minute daily walk or using the stairs — significantly improve outcomes when combined with dietary changes.
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 Plans and Weight Management Medication
If you're considering prescription weight loss medication as part of your weight management strategy, meal planning becomes even more important. Medications like GLP-1 weight loss injections work by reducing appetite and helping you feel fuller on smaller portions — but they work best when combined with balanced nutrition and lifestyle changes rather than replacing them.
Our free GLP-1 weight loss calculator can help you understand potential weight loss outcomes when combining medication with dietary changes. Calculate your BMI using our free tool to see whether you fall within eligibility ranges for prescription weight loss support, which is available through NHS specialist services or private prescribing in the UK. Whether or not you use medication, the principles of building balanced, affordable meals remain the foundation of successful, lasting weight management.
- 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.
Can I lose weight without paying for a meal plan?
Yes. Weight loss fundamentally depends on consuming fewer calories than you expend — this doesn't require paid programmes. Use free NHS resources, the Eatwell Guide, and simple meal planning based on whole foods. Our free BMI calculator helps you set realistic targets aligned with NHS healthy weight ranges.
How many calories should I eat to lose weight?
The NHS recommends a deficit of around 500 kcal per day for sustainable loss of approximately 0.5 kg weekly. Your personal calorie needs depend on age, sex, height, and activity level. A GP or registered dietitian can give personalised guidance. Use free calorie-tracking apps to monitor intake without cost.
What foods should be in a free weight loss meal plan?
Focus on: vegetables (cheap when seasonal), tinned pulses and beans, eggs, affordable proteins like chicken thighs and tinned fish, wholegrain bread, oats, and frozen vegetables. These are nutritious, filling, and budget-friendly. Avoid processed foods and sugary drinks to maximise nutrient density within your calorie target.
Can meal planning alone achieve significant weight loss?
Meal planning combined with increased physical activity gives the best results. Even modest activity — daily walking or stair-climbing — significantly improves outcomes. If you lose weight slowly using diet and exercise alone, your GP can discuss whether prescription weight loss medication might be appropriate for you.
Is prescription weight loss medication better than meal planning?
Prescription medications like GLP-1 injections work best alongside meal planning and lifestyle changes, not instead of them. They can help reduce appetite and support portion control, but they require clinical assessment and a GP prescription. Talk to your GP about whether this approach suits your individual circumstances. ```
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.