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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Mediterranean Diet For Weight Loss — Healthy Recipe Ideas
The Mediterranean diet is one of the most evidence-backed approaches to sustainable weight loss and overall health in the UK. Rather than restrictive calorie counting, this approach focuses on whole foods, healthy fats from olive oil and fish, and plenty of vegetables. When combined with increased physical activity and a modest calorie deficit, Mediterranean-style recipes can help support weight management goals. Our free GLP-1 weight loss calculator can help you understand how different approaches to diet work alongside other weight loss strategies.
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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.
Mediterranean Diet Principles For Weight Loss
The Mediterranean diet emphasises whole, minimally processed foods rather than restriction. Key principles include abundant vegetables, legumes, and wholegrain cereals; olive oil as the primary fat source; moderate amounts of fish and poultry; limited red meat; moderate dairy (especially cheese and yoghurt); and herbs and spices for flavouring instead of salt. Clinical evidence shows the Mediterranean approach supports sustainable weight loss of approximately 0.5–1 kg per week when combined with a calorie deficit, making it compatible with NHS weight management guidance.
- Fill half your plate with vegetables and salads
- Choose wholegrain bread, brown rice, and pasta
- Use olive oil for cooking and dressings
- Eat fatty fish (salmon, sardines, mackerel) twice weekly
- Limit processed foods and added sugars
- Enjoy moderate portions of nuts and seeds
The approach is sustainable because it does not eliminate entire food groups, making it easier to follow long-term compared to highly restrictive diets.
Clinically BackedWeight Loss
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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.
Easy Mediterranean Weight Loss Recipes To Try
Grilled salmon with roasted vegetables: Season salmon fillet with lemon and herbs, grill for 12–15 minutes. Roast mixed vegetables (broccoli, courgettes, bell peppers) in olive oil at 200°C for 20 minutes. Serve with brown rice or wholegrain bread.
Mediterranean chickpea salad: Combine tinned chickpeas, diced tomatoes, cucumber, red onion, and fresh parsley. Dress with olive oil and lemon juice. Add feta cheese for protein. This meal is high in fibre and protein, supporting satiety and weight management uk goals.
Vegetable and lentil soup: Simmer red lentils, carrots, celery, and tomatoes in vegetable stock. Add garlic and oregano. A filling, nutrient-dense meal under 300 kcal per serving. Batch-cook for the week.
- 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 on a Mediterranean diet for weight loss?
The NHS recommends a calorie deficit of approximately 500 kcal per day for sustainable weight loss of 0.5–1 kg per week. For most UK adults, this means 1,500–2,000 kcal daily, though individual needs vary. Your GP or a dietitian can advise on your specific requirements.
Can I use Mediterranean diet recipes alongside weight loss medication?
Yes. Prescription weight loss medications like GLP-1 injections are designed to work alongside dietary changes and increased physical activity, not instead of them. The Mediterranean approach fits well with medication-supported weight management because it focuses on whole foods and balanced nutrition. Always follow guidance from your prescriber about combining diet with medication.
Is olive oil bad for weight loss on a Mediterranean diet?
No. Although olive oil is calorie-dense (9 kcal per gram), moderate amounts support weight loss when total calorie intake remains in a deficit. A typical serving is 1 tablespoon (15 ml) for dressing or cooking. The polyphenols and monounsaturated fats in olive oil support heart health and satiety, making the diet sustainable long-term.
What is a healthy portion size for Mediterranean meals?
Use your BMI calculator to understand your healthy weight range, then work backwards to determine your calorie target. A typical Mediterranean meal includes: a palm-sized portion of protein (fish, chicken, or legumes), a fist-sized portion of wholegrain carbs, and vegetables filling half your plate. This naturally creates a modest calorie deficit without strict counting.
Where can I find more NHS weight loss guidance?
The NHS Weight Loss Plan is a free digital programme available on the NHS website, offering recipes, meal planners, and behaviour change support. If you have a BMI over 30 or comorbidities at BMI 27+, ask your GP about referral to specialist weight management services. You can also use our free progress tracker to log your weight loss journey and stay motivated.
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.