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 Vegan Recipes for Weight Loss
Plant-based eating can be an effective approach to weight management in the UK when recipes are balanced with adequate protein and calorie control. Vegan meals don't automatically mean weight-loss friendly — portion sizes and nutritional balance matter just as much. This guide covers practical, nutrient-dense vegan recipes that support sustainable weight loss alongside other lifestyle changes like increased physical activity and, where appropriate, prescription weight loss medication. Whether you're managing your weight through diet alone or alongside GLP-1 weight loss treatment, vegan cooking offers flexibility and nutritional variety.
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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.
Building Nutritionally Complete Vegan Weight Loss Meals
Successful vegan weight loss relies on protein sufficiency, whole foods, and controlled portions. Plant-based proteins — lentils, chickpeas, tofu, tempeh, nuts, seeds — must feature in every meal to support satiety and preserve muscle during weight loss. A typical healthy vegan weight loss meal includes: a protein source (100–150g cooked), complex carbohydrates (brown rice, quinoa, sweet potato), and non-starchy vegetables filling half your plate.
- High-protein breakfast: Overnight oats with plant milk, chia seeds, and berries — around 350 kcal with 12g protein
- Lunch: Lentil and vegetable curry with brown rice — satisfying, high-fibre, approximately 450 kcal
- Dinner: Baked tofu stir-fry with broccoli and quinoa — nutrient-dense, approximately 500 kcal
- Snacks: Hummus with vegetables, unsweetened plant yoghurt, or a small handful of almonds — 100–150 kcal each
The NHS recommends losing 0.5–1 kg per week for sustainable results. At a typical 500 kcal daily deficit, vegan recipes should average 1500–1700 kcal daily for most UK adults. Track your intake using standard nutrition apps to ensure accuracy — plant-based eating is nutrient-dense but portions still matter for weight management. Use our free BMI calculator to understand your current health status and target weight range.
Clinically BackedWeight Loss
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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.
Combining Vegan Recipes with Weight Loss Support
For many people, dietary changes alone support modest weight loss. However, for those with a BMI over 30 or 27 with weight-related health conditions like type 2 diabetes or high blood pressure, prescription weight loss medication may be appropriate alongside vegan nutrition. GLP-1 weight loss injections like Wegovy (semaglutide) work by reducing appetite and supporting portion control — they're prescription-only medicines requiring clinical assessment. If you're considering prescription weight loss support, your GP or a licensed prescriber can assess your eligibility.
- Vegan recipes provide excellent micronutrient variety — maximise vegetables, wholegrains, nuts, and seeds for vitamins and minerals
- Combine dietary changes with the free tools available to you: use our GLP-1 weight loss calculator to understand medication options, track progress using our free progress tracker, and monitor your BMI using our calculator
- Sustainable weight loss requires both dietary consistency and realistic expectations — results vary between individuals
- 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 makes a vegan recipe weight-loss friendly?
Weight-loss vegan recipes prioritise whole foods, adequate protein (from lentils, tofu, nuts), high fibre for satiety, and controlled portions. A typical healthy meal is 400–500 kcal with at least 15g protein and 8g+ fibre. Track calories to ensure you're in a deficit of around 500 kcal daily for 0.5kg weekly loss — the NHS recommended rate for sustainable weight management.
Can I lose weight on a vegan diet without calorie counting?
Whole-food vegan diets — emphasising vegetables, legumes, and whole grains — tend to be naturally lower in calories due to high fibre and water content. Many people find they naturally eat less. However, vegan processed foods (plant-based meat, vegan cheese, oils) are calorie-dense, so portion awareness remains important. Combining dietary changes with UK weight management resources — like our BMI calculator and progress tracker — helps you stay on track.
Are vegan weight loss recipes compatible with prescription weight loss medication?
Yes. Medications like Wegovy (semaglutide) are GLP-1 receptor agonists that work alongside lifestyle changes including dietary adjustments. Vegan recipes fit well with this approach. Your prescriber will advise on any interactions or specific dietary needs. Our GLP-1 weight loss calculator can help you estimate potential results when combining medication with vegan nutrition.
How do I ensure adequate nutrition on a vegan weight loss diet?
Include legumes daily (lentils, chickpeas, beans), a variety of coloured vegetables, whole grains, nuts, seeds, and fortified plant milk with B12. Vitamin B12 supplementation is essential on vegan diets. Consider consulting a registered dietitian for personalised guidance, especially if you have medical conditions. The NHS offers information on plant-based nutrition.
What's the difference between sustainable vegan weight loss and rapid loss?
Sustainable loss is 0.5–1 kg weekly through modest calorie deficit and lifestyle change — this preserves muscle and is easier to maintain long-term. Rapid loss (>1.5 kg weekly) increases muscle loss risk and is harder to sustain. NHS weight management services support sustainable approaches. For significant weight loss support, prescription weight loss treatment is available through NHS specialist services or private online prescribing following clinical assessment.
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.