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 Salads For Weight Loss
Salads can be an excellent part of weight loss and weight management in the UK. When built with the right balance of protein, fibre, and healthy fats, salads help you feel fuller for longer, reduce overall calorie intake naturally, and provide essential nutrients your body needs. This guide explains how to build satisfying, nutritious salads that support sustainable weight loss without feeling restrictive or boring.
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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.
How to Build a Weight Loss Salad
The best weight loss salads balance protein, fibre, and healthy fats to keep you satisfied. Start with a leafy green base — spinach, rocket, or mixed leaves are low in calories but high in nutrients. Add lean protein: grilled chicken breast, tinned tuna, lentils, or tofu. Include high-fibre vegetables: broccoli, peppers, tomatoes, cucumber, and carrots add volume without many calories. Finish with healthy fats in moderation: a small handful of nuts, seeds, or a drizzle of olive oil aids nutrient absorption and keeps hunger at bay.
- Aim for at least 25–30g of protein per salad
- Fill half your plate with non-starchy vegetables
- Use portion-controlled dressings — thick creamy dressings can exceed 200 calories
- Avoid "hidden" calories from croutons, cheese, and processed dressing
Portion control matters for weight loss. Use our free BMI calculator to understand your current health baseline, then build salads that fit within your daily calorie goal for sustainable weight loss.
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.
Salads and Weight Management Strategies
Healthy salads work best as part of a wider weight management approach in the UK — they are not a standalone solution. For effective weight loss, combine nutrient-dense salads with regular physical activity and adequate sleep. If you are considering prescription weight loss medication, such as GLP-1 injections, salads are ideal because they are low in calories, high in volume, and gentle on the digestive system, which some people find helpful when taking weight loss medication. Track your progress consistently using our free progress tracker alongside dietary changes to see what works for your body.
- 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.
Can I eat salads every day for weight loss?
Yes, salads can be eaten daily as part of a balanced diet. Vary your protein sources (chicken, fish, lentils, tofu) and vegetables to ensure you get a wide range of nutrients. The key is balancing calories and nutrients, not eating salad alone — include whole grains, healthy fats, and protein at each meal for sustainable weight loss.
What salad dressing is best for weight loss?
Oil-based dressings like extra virgin olive oil with lemon juice or vinegar are better than creamy dressings, which can exceed 200 calories per serving. Make your own dressing using 1 tablespoon olive oil mixed with vinegar or lemon juice — this gives flavour with controlled calories. Check shop-bought dressing labels: aim for under 100 calories per 2-tablespoon serving.
How many calories should a weight loss salad have?
For most adults aiming for weight loss, a main meal salad should contain approximately 300–400 calories, depending on your total daily calorie goal. The NHS recommends losing 0.5–1kg per week, which typically requires a calorie deficit of around 500 calories daily. Your GP or a dietitian can advise on your personal calorie target.
Do salads help with weight loss if I have a high BMI?
Yes, salads are helpful at any BMI. They are filling, nutrient-dense, and low in calories — making it easier to maintain a calorie deficit without feeling hungry. Use our free BMI calculator to check your current BMI, then build salads that fit your personalised weight loss plan. Combine with physical activity and professional support for best results.
Can salads help if I'm taking weight loss medication like Mounjaro or Wegovy?
Absolutely. Salads are ideal alongside GLP-1 weight loss medication because they are gentle on digestion, filling, and nutrient-rich. Many people find smaller, frequent salad meals suit their appetite better when taking prescription weight loss injections. Always combine any medication with healthy eating — salads are an excellent choice. Our GLP-1 weight loss calculator can help you estimate results when combining salads with medication.
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.