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 Recipes & Snacks for Weight Loss
Healthy eating is the foundation of sustainable weight loss. The right snacks and recipes can help you maintain a calorie deficit without feeling deprived, making it easier to stick to your weight management journey. Combined with increased physical activity, nutritious meals and smart snacking choices support the modest, steady weight loss the NHS recommends. Whether you're managing your weight independently or alongside prescription weight loss medication, eating well matters. This guide covers practical recipe ideas and snacking strategies to help you lose weight healthily in the UK.
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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.
Smart Snacking Strategies for Weight Loss
Snacking is often where weight loss efforts derail — many popular snacks are high in calories, sugar, and fat but low in satiety. The solution isn't to skip snacks entirely; it's to choose foods that keep you full on fewer calories. Protein-rich snacks are particularly effective because protein triggers greater fullness signals than carbohydrates or fat alone. Try Greek yoghurt (around 100 calories, 17g protein per 100g), cottage cheese, hard cheeses in small portions, or nuts (though measure portions carefully — a small handful of almonds is about 170 calories).
- Vegetable-based snacks: Raw carrot sticks, cucumber slices, bell peppers, and cherry tomatoes are nearly calorie-free and provide fibre for satiety
- Fruit portions: A medium apple or orange (around 80 calories) plus a small handful of almonds creates a balanced, filling snack
- Whole grain options: One slice of wholemeal toast with a scraping of peanut butter provides sustained energy without excessive calories
- Hydration: Often thirst is mistaken for hunger — drinking water, herbal tea, or sugar-free squash first can reduce unnecessary snacking
Use our free progress tracker to log snacks and identify patterns in your eating habits.
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.
Meal Ideas That Support Weight Management
Balanced meals that combine lean protein, complex carbohydrates, and vegetables create the structure for successful weight loss. A typical healthy lunch might be grilled chicken breast (around 165 calories per 100g), a portion of brown rice or sweet potato, and roasted broccoli — satisfying, nutritious, and calorie-controlled. For dinner, try baked white fish (cod or haddock at around 82 calories per 100g) with new potatoes and steamed green beans. Breakfast sets your metabolic tone: porridge made with oats and water (not full-fat milk), topped with berries, provides sustained release of energy and helps prevent mid-morning hunger.
The NHS recommends a calorie deficit of around 500 calories daily for sustainable weight loss of approximately 0.5 kg per week. Our free BMI calculator and GLP-1 weight loss calculator help you understand your current weight context and explore different weight loss approaches, including prescription options if appropriate. Combine these tools with consistent healthy eating for the best 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 snacks under 100 calories are filling?
Protein-rich snacks like Greek yoghurt (100 calories), a small apple with almonds (about 90 calories), or a hard-boiled egg (78 calories) provide satiety without excess calories. Vegetable sticks with hummus (measured portion) and herbal tea also satisfy cravings while staying low-calorie.
How often should I snack when losing weight?
This depends on your meal pattern and appetite. Some people thrive on three meals daily with no snacks, whilst others need a mid-morning or afternoon snack to prevent overeating at main meals. Track your hunger and energy using our progress tracker to find what works for you.
Are there quick, healthy recipe ideas for busy weekdays?
Yes. One-pan meals work well: pan-fry lean mince with mixed vegetables and brown rice (15 minutes). Sheet pan dinners with salmon, sweet potato, and asparagus (20 minutes). Slow cooker chilli or stew prepared in advance. Batch cooking on weekends saves time and prevents reliance on high-calorie convenience foods.
Can I still lose weight with snacks?
Absolutely — snacking doesn't prevent weight loss if the total calories fit within your daily deficit. The key is choosing nutrient-dense, filling snacks like protein and vegetables rather than high-calorie, low-satiety options. Aim for snacks around 80–150 calories that include protein or fibre.
How does healthy eating fit with prescription weight loss medication?
Prescription weight loss medications like Wegovy or Mounjaro are most effective when combined with dietary changes and physical activity — they're not replacements for healthy eating. In fact, these medications often make it easier to eat well by reducing appetite and cravings, but you still need nutritious meals to meet your body's needs.
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.