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
Good Breakfast for Weight Loss — What to Eat
A healthy breakfast is one of the most important meals for weight loss. Starting your day with a balanced, protein-rich breakfast can help regulate appetite, reduce cravings later in the day, and support sustainable weight management in the UK. Whether you're managing weight loss through dietary changes alone or considering prescription options like GLP-1 medication, a good breakfast sets the foundation for success.
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.
Breakfast Foods That Support Weight Loss
A weight loss-friendly breakfast should include protein, fibre, and healthy fats to keep you feeling full and stable blood sugar levels throughout the morning.
- Eggs — high in protein, keep you satisfied for hours
- Greek yoghurt — packed with protein and probiotics
- Oats — soluble fibre reduces appetite
- Berries — low calorie, high in antioxidants and fibre
- Nuts and seeds — healthy fats and protein
- Wholemeal toast — complex carbs over refined alternatives
Aim for 20–30g of protein at breakfast to stabilise blood sugar and reduce hunger throughout the morning. A typical 300–400 calorie breakfast works well for most adults. Try our free progress tracker to log your meals and monitor how your breakfast choices affect your weight loss progress.
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 Management Options in the UK
For adults seeking professional support alongside lifestyle changes, prescription weight loss medication is available in the UK through NHS specialist services and private prescribing. GLP-1 weight loss medications like Mounjaro and Wegovy can help reduce appetite and support nhs weight loss goals, but they work best combined with healthy eating habits, including a balanced breakfast.
To find out if you're eligible for prescription weight loss medication, speak to your GP about NHS weight management services in your area, or consult a registered online prescriber for a private assessment. Eligibility typically requires a BMI of 30 or above, or 27 or above with weight-related health conditions. Calculate your BMI instantly using our free BMI calculator above.
- 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.
Is breakfast necessary for weight loss?
Yes — eating a balanced breakfast helps regulate hunger hormones, reduces overeating later, and supports stable energy levels. Skipping breakfast often leads to poor food choices at lunch and snacking. A protein-rich breakfast is especially important if you're using glp-1 weight loss medication.
How many calories should a weight loss breakfast contain?
Aim for 300–400 calories. This varies by your total daily intake target and activity level. A good breakfast typically includes 20–30g protein, fibre-rich carbs, and healthy fats. Track your breakfast using our progress tracker to see what works best for you.
Can breakfast help with weight management if I'm taking Mounjaro or Wegovy?
Absolutely. While prescription weight loss injections reduce appetite, eating nutritious, protein-rich breakfasts supports muscle preservation, stable blood sugar, and sustained energy. Combine medication with healthy eating for best results.
What should I avoid at breakfast for weight loss?
Avoid sugary cereals, pastries, white bread, and full-fat dairy without other protein. These spike blood sugar, increase hunger shortly after, and provide empty calories. Choose whole grains, lean proteins, and healthy fats instead.
Should I check my BMI if I'm trying to lose weight through diet alone?
Yes — use our free BMI calculator to track where you fall on the NHS healthy weight range. Knowing your baseline BMI helps you set realistic goals and identify if prescription weight loss medication might be suitable alongside your breakfast and lifestyle changes.
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.