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
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Good Lunch for Weight Loss — UK Guide
A good lunch for weight loss should be balanced, satisfying, and support sustainable eating habits. In the UK, there are two main approaches to weight management: dietary changes combined with lifestyle modifications, and prescription weight loss medication for eligible adults. This guide covers both, plus how to check if you qualify for NHS or private weight management support.
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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.
Lunch Ideas and UK Prescription Weight Management Options
A healthy lunch for weight loss typically includes lean protein, plenty of vegetables, and whole grains — aiming for around 400–500 kcal and balanced macronutrients. Good options include grilled chicken with brown rice and salad, lentil soup with wholemeal bread, or tuna salad with olive oil dressing.
- Protein (fish, chicken, eggs, legumes) keeps you fuller longer
- Vegetables add volume and nutrients with minimal calories
- Whole grains provide sustained energy without rapid blood sugar spikes
- Healthy fats (olive oil, avocado) support satisfaction and nutrient absorption
For adults with a BMI of 27 or above with weight-related health conditions — or BMI 30 and above — prescription weight loss medication is now available in the UK. Mounjaro (tirzepatide), Wegovy (semaglutide), and Saxenda (liraglutide) are all prescription-only GLP-1 and GIP receptor agonist medications that may help reduce appetite and support weight loss when combined with dietary changes. Try our GLP-1 weight loss calculator to estimate potential outcomes at different doses, or calculate your BMI to see if you might be eligible.
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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.
NHS and Private Weight Management Access in the UK
NHS access: You can ask your GP about referral to a tier 3 specialist weight management service in your area. Waiting lists vary significantly by region, but specialist services can assess you for prescription weight loss medication. Private access: You can also arrange a private online consultation with a UK-licensed prescriber — no NHS referral needed. Both routes require a clinical assessment to ensure the medication is suitable for your individual health.
Sustainable weight management combines good nutrition, regular physical activity, and — for eligible adults — prescription support. Use our free progress tracker to log your weight loss journey and monitor improvements in how you feel. Your GP or a licensed prescriber can give you personalised advice about whether prescription medication is right 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 makes a good weight loss lunch?
A good weight loss lunch includes lean protein (chicken, fish, eggs, or legumes), plenty of vegetables for volume and fibre, and whole grains or healthy carbs. Aim for around 400–500 kcal. Protein helps you feel fuller longer, vegetables add nutrients with minimal calories, and whole grains provide sustained energy without rapid blood sugar spikes.
Can prescription weight loss medication replace a healthy diet?
No. Prescription medications like Mounjaro and Wegovy are designed to work alongside dietary changes and increased physical activity, not replace them. These medications may help reduce appetite and support weight loss, but sustainable results require both medication and lifestyle changes together.
How do I know if I'm eligible for prescription weight loss medication in the UK?
You may be eligible if you have a BMI of 30 or above, or 27 or above with weight-related health conditions like type 2 diabetes, high blood pressure, or sleep apnoea. Use our BMI calculator to check your personal BMI, then speak to your GP about whether prescription weight loss treatment is appropriate for you.
What's the difference between NHS and private weight loss medication access?
NHS access is through specialist tier 3 weight management services, typically accessed via GP referral, with longer waiting lists. Private access is through online consultations with UK-licensed prescribers — faster but at private cost. Both routes require clinical assessment and prescription.
How much weight can I expect to lose with prescription medication?
In clinical trials, Mounjaro helped participants lose an average of 15–21% of body weight, whilst Wegovy showed around 15% average loss — though individual results vary significantly. Results depend on the dose, how long you take the medication, your diet, and physical activity level. A prescriber can discuss realistic expectations for your situation.
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.