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 Fruit Shake Recipes for Weight Loss
Fruit shakes can be a useful part of weight management when made with the right ingredients. This guide covers healthy, calorie-controlled fruit shake recipes designed to support sustainable weight loss in the UK. Whether you're following an NHS weight loss plan, using GLP-1 weight loss medication like Mounjaro or Wegovy, or simply looking to reduce your daily calorie intake, these recipes provide balanced nutrition without excess sugar or calories. We'll show you how to create satisfying shakes that complement your weight management routine.
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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.
How to Make Weight-Loss-Friendly Fruit Shakes
Base ingredients matter most. Use unsweetened almond milk, oat milk, or Greek yoghurt as your foundation—these add protein and creaminess without unnecessary calories. Avoid full-fat coconut milk or sweetened versions, which can contain 100+ extra calories per serving.
- Protein powder: Add 20–30g whey, plant-based, or Greek yoghurt protein to increase satiety and support muscle during weight loss
- Fresh fruit: One portion of berries (100g) or half a banana provides natural sweetness and fibre—avoid multiple fruits which quickly add sugar
- Healthy fats: Half a tablespoon of almond butter or chia seeds adds sustained fullness without excessive calories
- Avoid liquid calories: Skip honey, syrups, and fruit juices—these add 50–100 calories with minimal nutritional benefit
A balanced weight-loss shake typically contains 150–250 calories and 15–20g protein. Use our free BMI calculator to track how your weight management efforts are progressing.
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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 Recipes and Practical Tips
Three quick recipes: Berry Protein Shake (100g mixed berries, 200ml unsweetened almond milk, 25g protein powder, ice = 160 kcal); Green Smoothie (handful spinach, half banana, 200ml oat milk, 25g protein, 1 tbsp almond butter = 220 kcal); Tropical Shake (100g mango, 200ml Greek yoghurt, 20g protein powder, ice = 180 kcal).
For best results alongside prescription weight loss medication or NHS weight loss programmes, drink shakes as a meal replacement rather than a snack addition. Track your daily intake to maintain a calorie deficit of 500 kcal below maintenance—this typically supports 0.5–1 kg weight loss per week. Our free progress tracker helps monitor your weight management UK journey over time.
- 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.
Are fruit shakes effective for weight loss?
Fruit shakes can support weight loss when they replace higher-calorie meals and are made with protein and limited added sugar. However, they work best as part of a broader calorie deficit strategy. For personalised weight loss medication nhs advice or prescription weight loss options, consult your GP.
How many calories should a weight-loss shake contain?
A weight-loss shake should typically contain 150–250 calories and at least 15g protein to provide satiety. This allows them to function as a calorie-controlled meal replacement within a balanced weight management uk plan.
Can I use frozen fruit in weight-loss shakes?
Yes, frozen fruit is excellent for weight-loss shakes—it's just as nutritious as fresh, costs less, and lasts longer. Frozen berries add thickness without added calories and are ideal for supporting sustainable weight management.
What protein powder is best for weight loss?
Choose unflavoured or naturally sweetened protein powder with minimal additives—whey, casein, or plant-based options all work well. Avoid versions with added sugar or sweeteners exceeding 2–3g per scoop, as this increases total shake calories.
Should I use fruit shakes with GLP-1 weight loss medication?
Fruit shakes can complement GLP-1 medication like Mounjaro or Wegovy as part of your overall calorie deficit strategy. However, some people experience reduced appetite with these medications—consult your prescriber about meal frequency and portion sizes. Our GLP-1 weight loss calculator can help project realistic outcomes.
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.