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 Dinner Choices For Weight Loss
Creating balanced, nutritious dinners is one of the most effective ways to support sustainable weight loss. The evening meal is often the largest calorie intake for many UK adults, making it a key opportunity to create the calorie deficit needed for weight loss. Combined with other lifestyle changes, healthy dinner choices can help you manage your weight and improve overall health. Whether you're managing your weight independently or taking prescription weight loss medication alongside dietary changes, dinner composition matters significantly.
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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 Dinner Healthy for Weight Loss?
A weight loss-friendly dinner should be high in protein, include plenty of vegetables, and contain moderate amounts of healthy fats whilst keeping overall calories manageable. Protein is particularly important because it increases satiety (helping you feel fuller for longer), supports muscle maintenance during weight loss, and has a higher thermic effect than carbohydrates — meaning your body uses more energy digesting it.
- Protein sources: Lean meats (chicken breast, turkey), fish (salmon, cod, mackerel), eggs, legumes (lentils, chickpeas), and low-fat dairy
- Vegetables: Fill at least half your plate with non-starchy vegetables — broccoli, spinach, peppers, courgettes, tomatoes, leafy greens
- Healthy carbs: Sweet potato, brown rice, quinoa, oats — in controlled portions
- Healthy fats: Olive oil, avocado, nuts (in moderation)
The NHS recommends creating a calorie deficit of approximately 500 kcal per day for sustainable weight loss of around 0.5 kg per week. Your dinner should fit within your daily calorie allowance whilst providing nutritional balance.
Clinically BackedWeight Loss
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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.
Practical Dinner Ideas and Portion Control Tips
Simple dinner framework: A palm-sized portion of protein + two handfuls of non-starchy vegetables + a fist-sized portion of carbohydrate + a thumb-sized portion of healthy fat. This visual guide helps control portions without constant calorie counting.
- Grilled chicken breast with roasted sweet potato and broccoli
- Baked white fish with quinoa and roasted vegetables
- Lentil and vegetable stir-fry with brown rice
- Turkey meatballs with courgette noodles and tomato sauce
- Chickpea curry with cauliflower rice
Use our free BMI calculator to track whether your current weight loss progress aligns with your health goals. If you're exploring prescription weight loss options like GLP-1 medication, our weight loss calculator can help estimate potential results when combined with dietary changes.
- 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 I aim for at dinner?
This depends on your total daily calorie target, which is based on your age, height, weight, and activity level. Most UK adults aiming for weight loss aim for 1,200–2,000 kcal per day total. Dinner typically represents 25–35% of daily calories — roughly 300–700 kcal. Your GP or a registered dietitian can help you determine your personalised target.
Does eating dinner late affect weight loss?
The timing of meals is less important than total calorie intake for weight loss. However, eating dinner 2–3 hours before bed may support better sleep and digestion. What matters most is whether your dinner fits within your daily calorie deficit and supports your nutrition goals.
Can I eat carbohydrates at dinner and still lose weight?
Yes. Carbohydrates are not inherently fattening — weight loss depends on total calorie intake. Include wholegrain carbohydrates like brown rice, sweet potato, or oats in controlled portions as part of a balanced meal. Pair them with protein and vegetables for optimal satiety.
How does protein at dinner support weight loss?
Protein increases fullness hormones, reduces hunger signals, and requires more energy to digest than fats or carbohydrates. Eating adequate protein (25–40g per dinner) helps preserve muscle mass during weight loss and supports sustainable calorie deficit maintenance.
Should I use dinner to meet my daily calorie target?
Ideally, spread calories across all meals to maintain steady energy and prevent excessive hunger. However, if you prefer larger dinners, this is fine as long as your total daily intake supports a calorie deficit. Track your progress using our free progress tracker to see what works best for your lifestyle.
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.