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 Dinner For Weight Loss — What to Eat
A good dinner for weight loss focuses on protein, vegetables, and whole grains whilst maintaining a calorie deficit. The NHS recommends eating regular, balanced meals to support sustainable weight management. The key is choosing foods that keep you satisfied without exceeding your daily calorie allowance. Combined with regular physical activity and consistent habits, the right dinner choices can significantly support your weight loss journey. Try our free BMI calculator to understand your current weight status and set realistic goals.
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.
What Makes a Good Weight Loss Dinner
A good weight loss dinner should be high in protein, low in processed ingredients, and rich in vegetables. Protein helps you feel fuller for longer and preserves muscle mass during weight loss. Aim for a palm-sized portion of lean protein — grilled chicken breast, white fish, lean beef, or plant-based alternatives like lentils or tofu.
- Protein source: 120–150g grilled salmon, turkey, or chickpeas
- Vegetables: Fill half your plate with broccoli, sweet potato, leafy greens, or peppers
- Healthy carbs: Brown rice, sweet potato, or wholemeal bread in modest portions
- Healthy fats: Olive oil drizzle, nuts, or avocado (use sparingly)
The NHS recommends a balanced approach to weight management that includes regular meals. Skipping dinner or eating too little can lead to overeating later. Instead, plan a satisfying dinner around 500–600 calories that fits within your daily calorie target.
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.
Practical Dinner Ideas and Portion Control
Example weight loss dinners (approximately 500 calories):
- Grilled chicken breast with roasted vegetables and brown rice
- Baked white fish with sweet potato and steamed broccoli
- Lean beef stir-fry with mixed vegetables and cauliflower rice
- Lentil curry with Greek yoghurt and wholemeal naan
- Turkey meatballs with wholemeal pasta and tomato sauce
Portion control tips: Use smaller plates, measure portions initially, and eat slowly. Drink water before and during meals to aid satiety. Avoid eating directly from packaging. Track your meals using our free progress tracker to stay accountable and identify patterns in your 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 dinner be for weight loss?
The NHS recommends a moderate calorie deficit of around 500 kcal daily for sustainable weight loss of 0.5–1 kg per week. Dinner typically represents 25–30% of daily calories. For a 2000 kcal daily allowance, aim for 500–600 kcal at dinner. Your personal target depends on your BMI, activity level, and weight loss goal — use our BMI calculator to establish your baseline.
What vegetables are best for weight loss dinners?
Non-starchy vegetables are ideal for weight loss because they're low in calories but high in fibre and nutrients. Choose broccoli, spinach, peppers, courgette, cauliflower, green beans, and tomatoes. These vegetables have minimal impact on your calorie intake whilst keeping you satisfied. Fill at least half your dinner plate with vegetables for maximum benefit.
Can weight loss injections replace a healthy dinner?
No. Prescription weight loss medications like Mounjaro or Wegovy work best alongside healthy meals and physical activity — they're not a replacement. These medications may help reduce appetite and support feeling fuller, but nutritious dinners remain essential. A prescriber will assess whether you're eligible for prescription weight loss treatment based on your individual health profile.
Is eating dinner late bad for weight loss?
The timing of dinner matters less than total daily calories and nutrition quality. However, eating too close to bedtime may affect sleep quality, which impacts weight management. The NHS suggests finishing dinner 2–3 hours before sleep. Consistency and regular meal timing support sustainable weight management more effectively than strict timing rules.
How does good nutrition support weight loss alongside medication?
Sustainable weight loss combines healthy eating with other approaches — prescription weight loss injections, increased physical activity, and behaviour change. Good dinners provide essential nutrients whilst maintaining a calorie deficit. For prescription weight loss options like GLP-1 medication, try our weight loss calculator to explore potential outcomes when combined with dietary changes and exercise.
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.