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 Weight Loss — A Practical UK Guide
A structured meal plan is one of the most effective foundations for sustainable weight loss in the UK. Whether you're managing your weight through NHS guidance, prescription medication like weight loss injections, or lifestyle changes alone, having a clear plan helps you stay on track. This guide covers how to build a meal plan that works alongside your health goals, using practical UK measurements and NHS-aligned nutrition principles.
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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 an Effective Weight Loss Meal Plan
A successful weight loss meal plan starts with understanding your calorie target. The NHS recommends a calorie deficit of around 500 kcal per day, which typically results in losing approximately 0.5 kg per week — a safe, sustainable rate. To calculate your personal target, use your current weight and activity level, then subtract 500 kcal from your daily requirement.
- Prioritise protein: include lean meats, fish, eggs, beans, and pulses at each meal to maintain muscle mass and stay fuller longer
- Fill half your plate with vegetables and whole grains to add volume and nutrients without excess calories
- Choose water, tea, and coffee over sugary drinks — these contribute significant hidden calories
- Plan meals ahead to avoid impulsive high-calorie choices
- Use our free weight loss calculator to estimate potential results with your meal plan adjustments
If you're using prescription weight loss medication like Wegovy (semaglutide) or Mounjaro (tirzepatide), your appetite may be naturally reduced, making portion control easier. Even so, a structured meal plan ensures you're meeting your nutritional needs while achieving your weight management goals.
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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 Meal Planning Tips for UK Weight Loss
Start by tracking what you currently eat for a few days — this reveals where most calories come from. Many people find that reducing snacks, cooking oils, and calorie-dense drinks makes the biggest difference. Use our free BMI calculator to understand your current weight status and set realistic targets aligned with NHS healthy weight ranges.
- Breakfast: porridge with berries, scrambled eggs on wholemeal toast, or Greek yoghurt with granola
- Lunch: grilled chicken with roasted vegetables, lentil soup with crusty bread, or tuna salad
- Dinner: baked fish with sweet potato and broccoli, lean beef stir-fry, or vegetable curry
- Snacks: apple with almond butter, hummus with carrot sticks, or a small handful of nuts
Track your progress weekly using our free progress tracker. Weight fluctuates day-to-day due to water retention and hormones, so weekly averages give a clearer picture of your actual progress.
- 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's a realistic calorie target for weight loss?
The NHS recommends a 500 kcal daily deficit for approximately 0.5 kg weekly loss. However, this varies by age, sex, activity level, and current weight. A GP or registered dietitian can provide a personalised target. Use our BMI calculator to understand your current status, then adjust gradually rather than cutting calories drastically.
Can I combine a meal plan with weight loss injections like Wegovy?
Yes — in fact, this combination is recommended. Wegovy (semaglutide) is a GLP-1 prescription injection that may help reduce appetite and food cravings alongside a reduced-calorie meal plan. Clinical trials show it's most effective when combined with dietary changes and increased physical activity, not as a substitute for them.
How do I know if my meal plan is working?
Track your weight weekly and take body measurements (waist, chest, hips). Use our free progress tracker to log changes over time. Remember that weight loss isn't linear — plateaus are normal. If you're not seeing progress after 2–3 weeks, review portion sizes or consult your GP, especially if taking weight loss medication.
Should I follow a specific diet like keto or intermittent fasting?
The best diet is one you can stick to long-term. The Mediterranean diet and consistent calorie reduction both have strong evidence. Intermittent fasting works for some people. The NHS emphasises sustainable changes over restrictive diets. Experiment with what suits your lifestyle, and aim for consistent adherence rather than perfection.
What if I have other health conditions alongside weight loss?
If you have diabetes, high blood pressure, or take regular medications, consult your GP before making major dietary changes or starting prescription weight loss medication. These conditions may affect your calorie targets and food choices. The NHS offers free support through tier 3 weight management services in most areas.
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.