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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High Protein Meal Ideas For Weight Loss
High protein meals are one of the most effective dietary strategies for sustainable weight loss in the UK. Eating more protein helps you feel fuller for longer, reduces overall calorie intake naturally, and preserves muscle mass during weight loss. This guide covers practical, easy-to-prepare meal ideas you can use alongside other weight management approaches—whether that's lifestyle changes, NHS weight loss support, or prescription weight loss medication. Use our free BMI calculator to check your current weight status, and our GLP-1 weight loss calculator to see how dietary changes combine with other weight management strategies.
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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.
Why Protein Matters For Weight Loss
Protein has three key advantages for weight loss. First, it has a higher thermic effect than carbohydrates or fat—meaning your body burns more calories digesting protein itself. Second, protein-rich foods trigger satiety hormones, helping you feel fuller after smaller portions. Third, adequate protein (around 1.6–2.2g per kg of body weight) preserves lean muscle mass during a calorie deficit, which keeps your metabolic rate higher.
For sustainable weight management in the UK, the NHS recommends combining dietary changes with increased physical activity. Most adults lose approximately 0.5–1 kg per week with a moderate calorie deficit (around 500 kcal/day) alongside regular movement. Protein should make up 25–30% of your daily calories for weight loss—roughly 100–150g daily for most adults, depending on body weight and activity level.
- Protein supports muscle preservation during weight loss
- Higher protein intake increases daily energy expenditure
- Protein-rich meals reduce hunger and cravings between meals
- Adequate protein improves body composition outcomes
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.
Easy High Protein Meal Ideas For UK Weight Loss
Breakfast: Scrambled eggs with wholemeal toast and grilled tomatoes (25g protein); Greek yoghurt with berries and granola (18g protein); oat porridge with protein powder and almond butter (30g protein).
Lunch: Grilled chicken breast with brown rice and roasted vegetables (40g protein); tin of tuna with mixed salad and olive oil dressing (30g protein); lean beef mince cottage pie with sweet potato topping (35g protein).
Dinner: Baked salmon fillet with new potatoes and broccoli (45g protein); lean turkey meatballs with wholemeal pasta and marinara (38g protein); lentil and vegetable curry with brown rice (22g protein).
Snacks: Cottage cheese with berries (15g protein); hard-boiled eggs (13g protein); Greek yoghurt with nuts (20g protein). Track your progress with our free progress tracker to monitor both weight and dietary consistency.
- 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 much protein do I need daily for weight loss?
Most adults aiming for weight loss benefit from 1.6–2.2g of protein per kilogram of body weight daily. For a 70kg person, that's roughly 112–154g per day. This is higher than the RDA (0.8g/kg) because extra protein supports muscle preservation during calorie deficit and increases satiety. Your GP or a registered dietitian can advise on your individual target based on your activity level and health status.
Does high protein diet work with weight loss injections like Wegovy?
Yes. Wegovy (semaglutide), a prescription-only GLP-1 injection used for weight management, works alongside dietary changes including higher protein intake. The clinical trials showed Wegovy was most effective combined with a reduced-calorie diet and increased physical activity. High protein meals help maintain muscle mass and satiety while taking GLP-1 medication. Always discuss dietary changes with the prescriber managing your weight loss medication.
What are the best protein sources for weight loss?
Lean sources are ideal: chicken breast, turkey, fish (especially salmon for omega-3s), eggs, Greek yoghurt, cottage cheese, lentils, beans, and tofu. These are lower in saturated fat than red meat while providing sustained protein. Avoid heavily processed meats. Combine protein with whole grains and vegetables for balanced, sustainable meals that support weight loss.
Can I lose weight on a high protein diet alone?
Weight loss requires a calorie deficit, so high protein alone is not enough—you must consume fewer calories than you burn. However, high protein makes achieving a deficit easier because protein increases fullness and reduces cravings. Combine protein with calorie awareness (track using our free progress tracker), regular movement, and adequate hydration for best results.
How does high protein diet fit with NHS weight loss guidance?
NHS weight loss guidance recommends a balanced diet with regular activity and a gradual calorie deficit (0.5–1 kg/week loss). Higher protein intake aligns with this by supporting muscle preservation and improving dietary adherence. The NHS supports evidence-based approaches including prescription weight loss medication and specialist tier 3 services. Your GP can refer you to NHS weight management services if needed.
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.