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
Healthy Diet Menu For Weight Loss
A healthy diet menu is one of the most effective foundations for sustainable weight loss in the UK. Rather than following restrictive "crash diet" menus, the best approach combines balanced nutrition with a moderate calorie deficit—typically around 500 kcal per day, which translates to approximately 0.5 kg per week weight loss according to NHS guidelines. Whether you're managing your weight independently or considering prescription weight loss options like GLP-1 medications, a well-planned diet menu helps create the lifestyle foundation that makes weight management successful long-term.
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.
Building a Sustainable Healthy Diet Menu
A healthy diet menu for weight loss should include balanced macronutrients—protein, healthy fats, and complex carbohydrates—rather than eliminating entire food groups. The Mediterranean diet has strong NHS-backed evidence for weight loss and cardiovascular health, emphasising olive oil, lean proteins, vegetables, and whole grains. Key principles for your menu include: eating plenty of fibre (vegetables, pulses, whole grains) to feel fuller longer; choosing lean proteins (chicken, fish, pulses, tofu) at each meal; drinking water instead of sugary drinks; and including healthy fats from nuts, seeds, and avocados.
- Breakfast ideas: porridge with berries, Greek yoghurt with granola, scrambled eggs on wholemeal toast
- Lunch options: grilled chicken with roasted vegetables, lentil soup, tuna salad with mixed greens
- Dinner examples: baked salmon with sweet potato, chickpea curry with brown rice, lean beef stir-fry with broccoli
- Snacks: almonds, fruit, hummus with vegetables, low-fat cheese
Use our free BMI calculator above to track where your current weight sits, then calculate a realistic target weight range based on your height.
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.
Diet Combined With Other Weight Management Support
For weight management in the UK, diet works best when combined with increased physical activity and, where appropriate, medical support. If you have a BMI of 30 or above (or 27+ with weight-related health conditions like type 2 diabetes or high blood pressure), you may be eligible for prescription weight loss medication through NHS specialist services or private prescribing. Medications like GLP-1 injections work alongside—not instead of—healthy eating habits. Our GLP-1 weight loss calculator can help you explore how medication combined with diet might support your weight loss goals. Remember: the NHS recommends losing no more than 0.5–1 kg per week for sustainable results.
- 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 healthy diet menu different from a crash diet?
A healthy diet menu focuses on balanced nutrition and sustainable calorie deficit (around 500 kcal/day), whereas crash diets are extremely restrictive and unsustainable. Healthy menus include all food groups, prevent muscle loss, and create habits you can maintain long-term. The NHS recommends sustainable weight loss of 0.5–1 kg per week achieved through healthy eating and activity, not rapid restriction.
Can I use a healthy diet menu alone without exercise?
Diet is the primary driver of weight loss—you can lose weight through diet alone. However, combining a healthy diet menu with physical activity produces better outcomes for fitness, muscle retention, and long-term weight maintenance. Even 30 minutes of moderate activity most days significantly improves health outcomes alongside dietary changes.
Should I count calories on a healthy diet menu?
Calorie awareness helps, but many people find it easier to focus on food quality, portion sizes, and satiety signals instead. A healthy menu emphasising fibre, protein, and whole foods naturally creates the calorie deficit needed for weight loss without obsessive counting. Your GP or a dietitian can provide personalised guidance.
Is a healthy diet menu suitable if I'm taking weight loss medication?
Yes—prescription weight loss medications like GLP-1 injections are designed to work alongside dietary changes, not replace them. A healthy menu combined with medication, physical activity, and behaviour changes produces the best long-term results. Always discuss your diet with the prescriber or a dietitian managing your weight loss.
How do I start a healthy diet menu if I have no experience?
Begin by adding more vegetables, whole grains, and lean proteins to meals you already enjoy. Use portion control and swap sugary drinks for water. The NHS offers free weight loss resources and apps. Your GP can refer you to tier 2 or tier 3 weight management services for professional dietary support and behaviour change coaching.
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.