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
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Meal Prep Recipes for Weight Loss
Meal prepping is one of the most effective ways to support sustainable weight loss in the UK. By planning and preparing meals in advance, you take control of portion sizes, reduce impulse eating, and stay consistent with a reduced-calorie diet. Whether you're managing your weight through lifestyle changes alone or alongside prescription weight loss medication, having healthy, prepared meals ready makes it easier to stay on track. This guide covers practical meal prep recipes and strategies aligned with NHS weight management guidance.
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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.
Meal Prep Strategies for Weight Loss Success
Effective meal prepping starts with planning. The NHS recommends a calorie deficit of approximately 500 kcal per day to achieve sustainable weight loss of around 0.5 kg per week. Meal prep helps you achieve this by removing guesswork from portion sizes and food choices.
- Protein-focused meals: Include lean protein (chicken, fish, eggs, lentils) in every meal to support satiety and preserve muscle mass during weight loss
- Portion control: Pre-portion meals into containers to avoid overeating and stay within your calorie target
- Batch cooking: Prepare large quantities of base ingredients (grains, vegetables, proteins) and mix-and-match throughout the week
- Hydration: Prepare water or herbal tea bottles alongside meals — staying hydrated supports appetite regulation and metabolism
- Storage: Most meal-prepped dishes keep safely in the fridge for 3–4 days, or freeze for up to 3 months
Track your calorie intake and progress using our free progress tracker to stay accountable and monitor your weight loss journey over time.
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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.
Simple Meal Prep Recipes to Get Started
Chicken and vegetable stir-fry: Cook 500g lean chicken breast with mixed vegetables (broccoli, peppers, carrots) in a splash of soy sauce and ginger. Portion with 150g brown rice or noodles per serving — approximately 400 kcal per meal. Prepares 4 portions.
Lentil and vegetable curry: Simmer 300g red lentils with diced tomatoes, onions, spinach, and curry spices. High in fibre and protein, supporting satiety. Approximately 350 kcal per 200g serving.
Salmon and roasted vegetables: Bake 4 salmon fillets (120g each) with sweet potato, Brussels sprouts, and olive oil. Omega-3 rich and nutrient-dense — approximately 420 kcal per serving.
Whether you're supporting weight loss through diet alone or alongside GLP-1 weight loss medication, consistent meal prep removes barriers to healthy eating. Calculate your personal calorie targets using our BMI calculator and weight loss projection tools to ensure your meal portions align with your goals.
- 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 aim for in meal prep for weight loss?
The NHS recommends a deficit of 500 kcal daily for sustainable weight loss of 0.5 kg per week. Most adults need 1,500–2,000 kcal daily while in a deficit. Your GP or a registered dietitian can advise your personal target. Use our free BMI calculator to establish your starting point and healthy weight range.
Can I meal prep recipes if I'm taking Mounjaro or Wegovy?
Yes. Prescription weight loss medication like Mounjaro (tirzepatide) or Wegovy (semaglutide) work best alongside healthy eating. Meal prepping supports this by ensuring nutritious portions are always available. Some users find smaller, prepared portions easier to manage as appetite reduces. Always follow your prescriber's dietary guidance.
How long do meal-prepped recipes stay fresh?
Most cooked meals stay safe in the fridge for 3–4 days in airtight containers. Freezing extends shelf life to 3 months. Soups and curries freeze particularly well. Label containers with the date prepared. Ensure thorough reheating to 75°C before eating.
What's the best protein for weight loss meal prep?
Lean proteins support satiety and preserve muscle during weight loss. Best options: chicken breast, turkey, fish (especially salmon and cod), lentils, and tofu. Eggs are also excellent. Aim for 25–30g protein per meal to maximise fullness and support metabolism.
Does meal prep work for long-term weight loss?
Yes. Meal prepping removes decision fatigue and impulse eating — two major barriers to sustained weight loss. Combined with tracking your progress and maintaining a calorie deficit, meal prep supports weight management in the long term. The NHS recommends sustainable approaches like this over rapid-loss methods.
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.