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 Meal Prep Ideas for Weight Loss
Meal prep is one of the most effective ways to support sustainable weight loss in the UK. By preparing nutritious meals in advance, you take control of portion sizes, reduce impulse eating, and ensure you have healthy options available throughout the week. Whether you're following a calorie-controlled diet or using weight loss medication like GLP-1 injections, structured meal planning helps you stay consistent with your nutrition goals. This guide shares practical meal prep strategies tailored to UK preferences and measurements.
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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.
Meal Prep Strategies for Sustainable Weight Loss
Effective meal prep starts with planning ahead. Dedicate time each week—typically Sunday or Monday—to prepare 3–5 days of meals. This approach reduces decision fatigue and prevents reaching for high-calorie convenience foods when hungry.
- Portion control: Use a food scale to measure portions. The NHS recommends using your hand as a guide: a palm-sized portion of protein, a fist-sized portion of carbohydrates, and two handfuls of vegetables per meal.
- Protein priority: Include lean protein (chicken breast, fish, lentils, tofu) in every meal. Protein supports satiety and helps preserve muscle during weight loss.
- Vegetable base: Fill half your plate with non-starchy vegetables (broccoli, spinach, peppers, courgettes). They're nutrient-dense and low in calories.
- Healthy carbohydrates: Choose whole grains (brown rice, oats, sweet potatoes) over refined options. They keep you fuller longer.
A typical calorie deficit for sustainable weight loss is 500 kcal per day, resulting in approximately 0.5 kg loss per week—the NHS-recommended safe rate. Track your weight loss progress and adjust portions as needed.
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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 Meal Prep Tips and Calorie-Controlled Ideas
Storage and prep containers: Invest in glass or BPA-free plastic containers. Properly stored meals last 3–4 days in the refrigerator. Label with dates to avoid food waste.
Sample meal prep ideas: Grilled chicken with brown rice and roasted vegetables, baked salmon with sweet potato and green beans, chickpea curry with cauliflower rice, or turkey mince with whole wheat pasta and tomato sauce. Include healthy snacks: Greek yoghurt, nuts (30g portions), fruit, and hummus with vegetable sticks.
If you're using prescription weight loss medication as part of your weight management approach, meal prep becomes even more valuable. Smaller, planned portions align with how these medications work, and having nutritious options ready reduces the temptation to overeat. Calculate your personal calorie needs using your BMI and activity level, then build meal prep plans around a modest deficit.
- 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 eat per day for weight loss?
The NHS recommends a calorie deficit of approximately 500 kcal per day for sustainable loss of 0.5–1 kg per week. Your personal requirement depends on age, activity level, and current weight. A GP or registered dietitian can provide personalised guidance. Use our free BMI calculator to assess your starting point and baseline.
Can meal prep help with weight loss injections like Wegovy?
Yes. GLP-1 medications work alongside reduced-calorie diet and increased activity. Meal prep supports this by ensuring you have controlled-portion, nutrient-dense meals ready. Smaller portions prepared in advance align naturally with how these medications affect appetite and fullness.
What proteins are best for meal prep weight loss?
Lean proteins are ideal: skinless chicken breast, turkey, white fish (cod, haddock), salmon, eggs, lentils, and tofu. They're high in protein, lower in fat, and support muscle preservation during weight loss. A palm-sized portion (approximately 25–30g protein) per meal is the NHS guideline.
How long do meal prepped meals stay fresh?
Properly stored in airtight containers in the refrigerator, most meals last 3–4 days. Fish should be eaten within 2 days. Freeze meals you won't eat within 3 days. Always label containers with the date prepared to track freshness.
Can I meal prep if I'm following NHS weight management guidance?
Absolutely. Meal prep is one of the most effective ways to follow NHS weight loss advice. It supports portion control, reduces calorie intake naturally, and removes barriers to healthy eating. Track your progress using our free progress tracker to monitor results over weeks and months.
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.