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
Meal Plan For Healthy Eating And Weight Loss
A structured meal plan is one of the most effective ways to manage weight and achieve sustainable weight loss. Unlike restrictive crash diets, a balanced meal plan focuses on nutritious foods, portion control, and consistent eating patterns that you can maintain long-term. Whether you're looking to reach a healthy weight or manage weight related health conditions, understanding how to build a meal plan that works for your lifestyle is essential. This guide covers NHS-aligned strategies, calorie guidance, and practical tips to help you get started with healthy eating and weight loss in the UK.
10,000+ calculations today · NHS-aligned thresholds · 100% free
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 A Sustainable Meal Plan For Weight Loss
The NHS recommends losing weight at a rate of 0.5 to 1 kg per week for sustainable, long-term results. To achieve this, you typically need a calorie deficit of around 500 kcal per day, which for most adults means eating 1,500–2,000 kcal daily depending on your current weight, age, and activity level.
A healthy meal plan should include:
- Lean proteins — chicken, fish, eggs, pulses, beans — to keep you fuller longer
- Plenty of vegetables — at least half your plate — for fibre and nutrients
- Whole grains — brown rice, oats, wholemeal bread — instead of refined carbs
- Healthy fats — olive oil, avocado, nuts — in moderate portions
- Limited ultra-processed foods — these are calorie-dense and less filling
Check your personal BMI using our free BMI calculator to understand your starting point, then use calorie-tracking to monitor progress towards a healthy weight range for your height.
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.
Practical Steps To Create Your Meal Plan
Start with realistic goals: Aim for a 5–10% reduction in body weight initially — this delivers meaningful health benefits without feeling overwhelming. Plan your meals in advance — decide what you'll eat for breakfast, lunch, dinner, and snacks each week. This prevents impulsive takeaway choices and helps you stay within your calorie target.
Use simple portion guidance: A balanced plate is roughly one-quarter protein, one-quarter whole grains, and half vegetables. Drink water before meals to aid satiety. Track your progress with our free progress tracker to identify patterns and stay motivated. Consider consulting your GP or a registered dietitian, especially if you have weight-related health conditions like type 2 diabetes or high blood pressure.
- 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 to lose weight?
Most adults need a deficit of around 500 kcal daily to lose approximately 0.5 kg per week. This typically means 1,500–2,000 kcal per day, though the exact amount depends on your current weight, age, sex, and activity level. Your GP or a registered dietitian can give you personalised guidance based on your health profile.
Can I use prescription weight loss medication alongside a meal plan?
Yes. Prescription weight loss medications like GLP-1 injections (Wegovy, Mounjaro) are designed to be used alongside a reduced-calorie meal plan and increased physical activity — not instead of them. These prescription-only medications require a clinical assessment from a licensed prescriber to determine suitability. Try our GLP-1 weight loss calculator to explore how these might fit into your weight management strategy.
What should a typical day of eating look like?
A balanced day might include: breakfast (oatmeal with berries), mid-morning snack (apple and small handful of almonds), lunch (grilled chicken with brown rice and broccoli), afternoon snack (yoghurt), and dinner (salmon, sweet potato, and green beans). Total around 1,800 kcal depending on your targets. Drink water throughout and limit sugary drinks.
How long does it take to see weight loss results?
Most people notice changes within 2–4 weeks, though early losses include water weight. Meaningful, sustainable fat loss typically becomes visible after 4–6 weeks of consistent effort. The NHS recommends losing 0.5–1 kg per week as a safe, sustainable pace. Individual results vary based on starting weight, diet adherence, and activity level.
Is meal planning suitable for everyone?
Meal planning is helpful for most adults, but pregnant women, young people, and those with eating disorders or specific medical conditions should seek advice from their GP or a registered dietitian before starting any weight loss plan. If you have weight-related health conditions, professional support is especially important.
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.