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 prepping is one of the most effective strategies for sustainable weight loss in the UK. By planning and preparing your meals in advance, you can control portions, manage calories, and avoid impulsive unhealthy choices. Whether you're managing your weight through lifestyle changes alone or alongside prescription weight loss medication, meal prep provides structure and consistency that supports long-term success. This guide covers practical meal prep ideas tailored to UK dietary preferences and weights measurements.
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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.
Practical Meal Prep Strategies for Weight Management
Effective meal prep starts with planning your week ahead. Choose 2-3 breakfast options, 2-3 lunch ideas, and 2-3 dinner recipes, then prepare them in batches. UK weight management guidance suggests losing no more than 0.5-1 kg per week, which typically requires a calorie deficit of around 500 kcal daily. Meal prepping helps achieve this by removing guesswork from portion sizes.
- Portion control: Use standard containers to measure portions — aim for balanced meals with lean protein (chicken breast, fish, beans), complex carbohydrates (brown rice, sweet potato, wholegrain bread), and non-starchy vegetables (broccoli, spinach, peppers)
- Calorie tracking: Prepare meals with similar calorie counts each day to maintain consistent deficit
- Batch cooking: Cook proteins and grains in bulk on Sunday, assemble different meals throughout the week
- Storage: Use glass containers for durability; most prepped meals keep 3-4 days refrigerated
The NHS Weight Loss Plan recommends including plenty of fibre-rich foods and reducing ultra-processed options — meal prep makes this easier by reducing reliance on convenience foods.
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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.
Meal Prep Ideas for Different UK Dietary Preferences
Popular meal prep combinations for UK weight loss include: chicken and vegetable stir-fries with brown rice (approximately 400 kcal), lentil and vegetable curries with wholegrain rice (around 380 kcal), and salmon with roasted vegetables and new potatoes (approximately 420 kcal). For breakfast, overnight oats with berries and Greek yoghurt or scrambled eggs with wholemeal toast provide sustained energy and support satiety.
If you're using prescription weight loss medication like GLP-1 injections, portion sizes may naturally reduce as appetite decreases. Track your weight progress using our free progress tracker alongside meal prep to monitor what works for your individual response. Combine meal prep with our BMI calculator to understand your current health status and set realistic weight loss targets aligned with NHS guidance.
- 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 for weight loss?
The NHS recommends a calorie deficit of approximately 500 kcal daily for sustainable loss of around 0.5 kg per week. Individual needs vary based on current weight, height, age, and activity level. Your GP or a registered dietitian can provide personalised guidance. Use our BMI calculator to understand your current position and discuss calorie targets with a healthcare professional.
Can I combine meal prep with weight loss medication?
Yes. Prescription weight loss medications like GLP-1 injections work alongside dietary changes, not instead of them. Meal prep remains valuable but portion sizes may need adjustment as appetite naturally reduces. Always discuss meal planning with the prescriber managing your medication.
What's the best time to do meal prep?
Sunday afternoon or evening works well for most people, preparing meals for Monday through Thursday. Thursday evening can cover Friday and weekend. Start with 2-3 recipes rather than five to avoid overwhelm. Most prepped meals stay fresh 3-4 days refrigerated.
How do I avoid meal prep monotony?
Rotate recipes weekly and vary seasonings and sauces. The same chicken and broccoli tastes different with curry powder versus garlic and herbs. Prep different vegetables, grains, and proteins across your meals. Use spices, vinegars, and low-calorie sauces to create variety.
Does meal prepping help if I'm overweight?
Yes. NHS weight loss guidance shows that meal prep supports consistent calorie management, which is essential for any weight loss approach — whether through dietary changes alone or alongside prescription medication. Use our BMI calculator to check your current category and discuss weight management strategies with your GP.
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.