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 Preps For Weight Loss: A Practical UK Guide
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 impulsive food choices, and create a calorie deficit that works with your lifestyle. Whether you're managing weight management through diet alone or considering prescription options like Mounjaro or Wegovy, smart meal prep is a foundation for success. This guide covers practical meal prep strategies, nutrition principles, and how to determine if you're eligible for additional support through the NHS or private prescribing.
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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 Sustainable Weight Loss
Effective meal prepping starts with portion control and calorie awareness. The NHS recommends a calorie deficit of around 500 kcal per day to achieve approximately 0.5 kg weight loss per week — this is sustainable and protects muscle mass. When meal prepping, use your free BMI calculator on this page to establish your baseline, then focus on building meals with: lean proteins (chicken, fish, tofu), complex carbohydrates (brown rice, sweet potatoes, oats), healthy fats (olive oil, avocados, nuts), and plenty of vegetables for volume and micronutrients.
- Batch cook proteins on Sundays — grill multiple chicken breasts or bake salmon for the week
- Prepare vegetables in advance — roasted broccoli, steamed green beans, and raw salads stay fresh 3–4 days
- Use portion containers — pre-portion meals to match your calorie targets and avoid overeating
- Plan for variety — rotate different meals to maintain motivation and ensure balanced nutrition
For adults seeking additional weight loss support, prescription weight management medications like Mounjaro, Wegovy, and Saxenda are available in the UK. These GLP-1 medications work alongside meal prep by reducing appetite and supporting feeling fuller after smaller portions — but they work best when combined with the consistent, thoughtful eating habits that meal prep provides.
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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.
NHS Access and Private Options For Prescription Weight Loss
If you're eligible for prescription weight loss medication in the UK, access depends on your circumstances. NHS weight loss injections are available through specialist tier 3 weight management services — you'll need a GP referral and assessment. Eligibility typically requires a BMI of 30 or above, or 27 or above if you have weight-related health conditions like type 2 diabetes, high blood pressure, or sleep apnoea. However, NHS waiting lists for specialist services can be lengthy in many regions.
Private prescribing is also available — if you meet eligibility criteria, you can access prescription weight loss medication through a UK-licensed prescriber following an online clinical assessment, without waiting for NHS referral. Try our free GLP-1 weight loss calculator to explore potential outcomes, then speak with your GP or a licensed prescriber about whether medication is right for you. Prescription medications work best when combined with meal prep, reduced-calorie nutrition, and increased physical activity.
- 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 my meal prep include for weight loss?
The NHS recommends a calorie deficit of approximately 500 kcal per day to achieve sustainable weight loss of 0.5 kg per week. Most adults lose weight with 1200–1800 kcal daily, depending on starting weight, height, age, and activity level. Your GP can give personalised guidance. Use portion containers and track intake for the first few weeks to build awareness.
Can meal prep alone achieve significant weight loss?
Yes, meal prep combined with a calorie deficit can achieve significant results over time. However, results vary based on your starting weight, adherence, and activity level. For rapid or sustained weight loss, especially if you have a BMI of 30 or above, prescription weight loss medication alongside meal prep may be an option — ask your GP about eligibility for UK-licensed treatments like Mounjaro or Wegovy.
What's the difference between NHS and private weight loss prescriptions in the UK?
NHS prescription weight loss is available through specialist tier 3 weight management services by GP referral, but waiting lists can be months or years depending on your region. Private prescribing is available immediately following an online clinical assessment with a UK-licensed prescriber, without NHS referral. Both require you to meet eligibility criteria (BMI 27+ with comorbidities, or BMI 30+).
Can I use meal prep with weight loss injections like Mounjaro or Wegovy?
Yes, absolutely. Prescription weight loss medications like Mounjaro and Wegovy are designed to work alongside meal prep, reduced-calorie nutrition, and physical activity. Clinical trials showed these medications work best when combined with lifestyle changes. Meal prep actually becomes easier on GLP-1 medications because they support feeling fuller after smaller portions.
How do I find out if I'm eligible for prescription weight loss medication in the UK?
You're potentially eligible if you have a BMI of 30 or above, or 27 or above with a weight-related health condition such as type 2 diabetes, high blood pressure, or sleep apnoea. Contact your GP to discuss referral to a specialist weight management service, or consult a UK-licensed prescriber online. Both will assess your individual circumstances to determine suitability.
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.