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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Healthy Egg Recipes For Weight Loss
Eggs are one of the most nutrient-dense, protein-rich foods available — making them ideal for supporting weight loss and sustainable weight management in the UK. Whether you're following NHS weight loss guidance, using prescription weight loss medication, or simply looking to make healthier food choices, eggs offer versatile, affordable nutrition. This guide explores practical egg recipes that fit into a balanced, reduced-calorie diet to help you reach your healthy weight range.
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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.
Why Eggs Are Excellent For Weight Loss
Eggs are a nutritional powerhouse for weight management. A medium egg contains around 6–7g of protein, only 70 calories, and provides essential nutrients including choline, selenium, and lutein. Protein is crucial for weight loss because it keeps you feeling fuller for longer, supports muscle preservation during weight loss, and has a higher thermic effect than carbohydrates or fat — meaning your body burns more calories digesting it.
Eggs also contain no refined carbohydrates, making them compatible with most evidence-based weight loss approaches. Whether you're managing your weight through dietary changes alone or alongside prescription weight loss medication like GLP-1 injections, eggs provide sustained satiety and stable energy. Studies show that eating protein-rich breakfasts (like eggs) can reduce overall daily calorie intake and support better appetite regulation throughout the day. Use our free BMI calculator to check your current healthy weight range, then use our GLP-1 weight loss calculator to explore how dietary changes and medication work together.
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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.
Simple, Practical Egg Recipes For Sustainable Weight Loss
High-protein egg recipes that fit into a reduced-calorie diet:
- Vegetable omelettes: 2–3 eggs with peppers, spinach, tomatoes, and mushrooms (around 200 calories). Add a small handful of grated cheese for flavour without excess calories.
- Poached eggs on wholemeal toast: 2 poached eggs on 1 slice of wholemeal toast with sliced avocado (around 280 calories). High fibre, sustained energy.
- Egg and vegetable stir-fry: Scrambled eggs with broccoli, courgette, and spring onions. Serve with brown rice or quinoa for a balanced meal around 350 calories.
- Baked eggs in tomato sauce: Eggs baked in homemade tomato sauce with herbs — comfort food that's calorie-controlled and nutrient-dense.
The key to weight loss is consistency and calorie awareness. Track your meals using our free progress tracker to monitor both food intake and weight changes over time. Combine these recipes with regular physical activity and you'll support sustainable, healthy weight management aligned with NHS guidance.
- 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 eggs can I eat per day during weight loss?
Eggs are nutrient-dense and low in calories, so 2–3 eggs daily is safe and beneficial for most adults. Each medium egg is around 70 calories and packed with protein, making them an excellent choice for reduced-calorie diets. If you have specific health conditions like high cholesterol, your GP can provide personalised guidance.
Are egg recipes compatible with GLP-1 weight loss medication?
Yes. Eggs are high in protein and low in calories, making them ideal alongside GLP-1 medication like Wegovy or Mounjaro. These medications reduce appetite, so protein-rich foods like eggs help ensure adequate nutrition in smaller portions. Always follow your prescriber's dietary guidance alongside any medication.
What's the best way to cook eggs for weight loss?
Poaching, boiling, or scrambling with minimal oil are the lowest-calorie methods. Avoid deep-frying or cooking with large amounts of butter. Pan-frying with 1 teaspoon of olive oil adds minimal calories while keeping eggs flavourful. Aim for varied cooking methods to maintain interest in healthy eating habits.
Can eggs help with NHS weight loss programmes?
Absolutely. Eggs align perfectly with NHS healthy eating guidance — they're high in protein, contain essential nutrients, and fit into reduced-calorie meal plans. The NHS recommends including protein-rich foods in every meal to support sustainable weight loss. Eggs are one of the most affordable, accessible options.
How do I know if I'm losing weight at a healthy rate?
The NHS recommends losing 0.5–1 kg per week for sustainable results. Use our free BMI calculator to track your progress and monitor your healthy weight range. If you're using prescription weight loss medication, your prescriber will monitor your progress. Keep a food and weight diary to stay accountable and make adjustments as needed.
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.