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 Ideas For Weight Loss
Creating a sustainable meal plan is one of the most effective approaches to weight loss. A practical meal plan helps you manage calories, maintain balanced nutrition, and build healthy eating habits you can stick with long-term. Whether you're looking to lose weight through dietary changes alone or alongside prescription weight loss medication, having structured meal ideas makes the process simpler. Our free BMI calculator and weight loss calculator can help you understand your current health status and potential weight loss goals, giving you a personalised baseline to work from.
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 Weight Loss Meal Plan
A successful weight loss meal plan focuses on creating a calorie deficit — typically around 500 kcal per day, which supports losing approximately 0.5 kg per week according to NHS guidance. This doesn't mean eating tiny portions; it means choosing nutrient-dense foods that keep you full longer.
- Prioritise protein: Lean meats, fish, eggs, beans, and Greek yoghurt help you feel fuller and preserve muscle during weight loss
- Include plenty of vegetables: Fibrous veg fills your plate with low-calorie bulk, supporting satiety and digestive health
- Choose whole grains: Brown rice, oats, and wholemeal bread provide sustained energy and fibre
- Healthy fats in moderation: Olive oil, nuts, and avocados support nutrient absorption and satiety
The key is finding meals you genuinely enjoy, so you can maintain your plan consistently. Meal prep on weekends helps you stay on track throughout the week, especially when managing weight management UK goals. Track your progress using our free progress tracker to see what's working for you.
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 Meal Plan Structure For Weight Loss
A simple framework for daily eating: breakfast (around 350–400 kcal), lunch (400–450 kcal), dinner (450–500 kcal), and 1–2 snacks (100–150 kcal each). This totals roughly 1,300–1,600 kcal depending on your individual needs — adjust based on your activity level and weight loss goals. If you're using GLP-1 weight loss medication, you may naturally eat smaller portions due to reduced appetite, so focus on nutrient density rather than filling your plate. Staying hydrated, avoiding liquid calories, and managing portion sizes through tools like using smaller plates all support consistent progress. Regular physical activity alongside your meal plan amplifies results — the NHS recommends 150 minutes of moderate activity weekly.
- 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 the best meal plan for weight loss?
There's no single "best" plan — the best meal plan is one you can stick with long-term. Evidence supports calorie deficit approaches (around 500 kcal/day deficit), Mediterranean-style eating, and low-carb diets. Focus on whole foods, lean proteins, vegetables, and staying hydrated. Individual preferences matter most for sustainability.
How many calories should I eat to lose weight?
The NHS recommends a calorie deficit of around 500 kcal per day for sustainable loss of approximately 0.5 kg per week. However, individual needs vary based on age, activity level, metabolism, and current weight. Your GP can give personalised guidance based on your health.
Can I use a meal plan with weight loss injections?
Yes. GLP-1 medications like Wegovy work best alongside dietary changes and increased activity. If you're using prescription weight loss medication, your appetite may be naturally reduced, so focus on nutrient-dense foods rather than large portions. Always follow your prescriber's guidance.
How do I plan meals for weight loss without feeling hungry?
Choose high-protein foods (eggs, fish, poultry, legumes), eat plenty of vegetables for volume and fibre, and include healthy fats for satiety. Drink water regularly and eat slowly. These strategies help you feel fuller on fewer calories whilst maintaining nutrition.
Should I use a specific diet plan like keto or low-carb?
Evidence suggests that most structured diets work equally well if you can sustain them. Low-carb, Mediterranean, and balanced approaches all produce weight loss when you maintain a calorie deficit. Choose based on what fits your lifestyle and food preferences — consistency matters more than the specific plan type.
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.