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 Prep Ideas for Weight Loss
Meal preparation is one of the most effective strategies for sustainable weight loss in the UK. By planning and preparing your meals in advance, you remove the guesswork from eating decisions and stay in control of your calorie intake. Whether you're managing weight through lifestyle changes alone or alongside prescription weight loss medication, structured meal prep helps you stick to your goals. This guide covers practical meal prep ideas, portion sizing, and how to build meals that support healthy weight management.
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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 Start Meal Prepping for Weight Loss
Effective meal prep begins with planning your weekly menu around a calorie target. For sustainable weight loss in the UK, the NHS recommends losing 0.5 to 1 kg per week, which typically requires a deficit of around 500 calories daily. Start by choosing 2–3 lean protein sources (chicken breast, fish, lentils, tofu), 3–4 vegetables, and 2–3 whole grain options. Batch cook proteins on Sunday, roast vegetables in bulk, and portion grains into containers. Use our free weight loss calculator to estimate your calorie needs, then track your meals using our progress tracker to monitor results. Store prepped meals in airtight containers in the fridge for up to 4 days or freeze for later. Label containers with dates to stay organised. Invest in quality meal prep containers — portion control becomes automatic when meals are already divided.
- Choose simple, repeatable recipes to reduce cooking time
- Prep vegetables first as they take longest to cook
- Keep seasonings and sauces separate to maintain freshness
- Plan snacks too — pre-portioned fruit, nuts, or yoghurt prevent impulse eating
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.
Best Meal Prep Foods for Weight Management
Lean proteins are essential for satiety and muscle preservation during weight loss — chicken, turkey, fish, eggs, Greek yoghurt, and legumes are affordable UK staples. Non-starchy vegetables add volume without excess calories: broccoli, spinach, peppers, courgettes, and green beans are low-calorie, nutrient-dense choices. Whole grains in measured portions (brown rice, oats, sweet potato, wholemeal bread) provide sustained energy. Healthy fats in controlled amounts — olive oil, nuts, avocado — support absorption of fat-soluble vitamins. Avoid ultra-processed foods and calorie-dense sauces. If you're using prescription weight loss medication like GLP-1 injections, you may find smaller, protein-focused meals work better with reduced appetite. Track your weight progress using our free progress tracker and adjust portions based on results.
- 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 meals should I meal prep each week?
Most people prep 4–5 days of lunch and dinner at once (8–10 meals total), then repeat. This prevents boredom, maintains freshness, and fits a typical weekly routine. Adjust based on your freezer space and eating schedule.
Can meal prep work with prescription weight loss medication?
Yes. If you're taking GLP-1 medications like Mounjaro or Wegovy, meal prep helps ensure you're eating protein-rich, nutrient-dense foods despite reduced appetite. Smaller, pre-portioned meals prevent overeating when hunger cues change. Always discuss dietary changes with your prescriber.
What's a good daily calorie target for weight loss?
A sustainable deficit is around 500 calories below your maintenance level, resulting in approximately 0.5 kg (1 lb) loss per week. This varies by age, height, weight, and activity level. Use our free BMI calculator and weight management tools to estimate your personal needs, or ask your GP for guidance.
How do I keep meal-prepped food fresh longer?
Store in airtight, glass containers in the coldest part of your fridge (back, not door). Most cooked meals last 4 days safely. Freeze portions you won't eat within 4 days — they keep for up to 3 months. Cool food completely before storing to prevent condensation.
Should I include snacks in my meal prep?
Yes. Pre-portioned snacks (handful of almonds, Greek yoghurt, fruit, vegetable sticks with hummus) prevent reaching for high-calorie alternatives and help maintain your calorie deficit. Measure snack portions before storing to stay accountable.
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.