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
NHS Weight Loss Meal Plan: A Practical UK Guide
The NHS provides evidence-based guidance on weight loss meal planning designed specifically for UK adults. A structured meal plan helps create a sustainable calorie deficit without requiring extreme restriction. The NHS recommends losing weight at a rate of 0.5 to 1 kg per week through a combination of balanced eating and increased physical activity. This guide explains how NHS meal planning works, what foods to prioritise, and how to combine dietary changes with other approaches to weight management uk for lasting results.
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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.
How NHS Meal Planning Supports Weight Loss
The NHS weight loss approach focuses on creating a moderate calorie deficit (typically around 500 kcal per day) without eliminating entire food groups. An effective meal plan includes balanced portions from all major food groups: vegetables and fruit (fill half your plate), protein (lean meat, fish, eggs, beans), wholegrains, and dairy or alternatives.
- Aim for 5 portions of fruit and vegetables daily
- Choose wholegrain versions of rice, bread, and pasta
- Include protein at each meal to support satiety
- Limit sugary drinks, alcohol, and high-fat processed foods
- Control portion sizes using the plate model: half vegetables, quarter protein, quarter starch
The NHS emphasises that sustainable weight loss medication nhs approaches work best when combined with behavioural changes. Use our free BMI calculator to understand your current health status, then our weight loss projection calculator can help estimate realistic outcomes when combining meal planning with other interventions.
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.
Creating Your Personal NHS-Aligned Meal Plan
Start by identifying your current daily calorie intake, then aim to reduce by 500 kcal to lose approximately 0.5 kg weekly. The NHS 12-week weight loss plan provides structured meal ideas and shopping lists available free on the NHS website. Keep a food diary for the first two weeks to understand eating patterns and identify areas for change.
- Prepare meals at home to control ingredients and portions
- Plan meals for the week ahead to avoid impulse choices
- Stay hydrated—drink water instead of calorie-containing beverages
- Don't skip breakfast; it helps regulate appetite throughout the day
- Track progress using our free progress tracker alongside your meal plan
For prescription weight loss uk approaches, your GP can discuss whether medication might support your meal planning efforts, though dietary changes remain the foundation.
- 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.
What's the difference between an NHS meal plan and other diet programmes?
The NHS meal plan is evidence-based, non-restrictive, and focuses on portion control and balanced nutrition rather than eliminating foods. It's designed for sustainable, long-term weight loss at 0.5–1 kg per week and aligns with UK health guidelines. It's free and available to all UK adults.
Can I use an NHS meal plan alongside GLP-1 weight loss medication?
Yes. Whether considering Mounjaro, Wegovy, or other prescription options, a structured meal plan forms the foundation of treatment. These medications work best alongside reduced-calorie diet and increased physical activity. Always discuss with your GP or prescriber how to combine approaches safely.
How do I know if my meal plan is creating enough calorie deficit?
Aim for a deficit of approximately 500 kcal per day, which typically results in losing 0.5 kg weekly. Track your food intake for a week using a food diary or app, calculate total calories, then adjust portion sizes. Weight loss should be gradual and consistent—if you're not losing weight after 4 weeks, review portions or consult your GP.
What should I eat for breakfast on an NHS meal plan?
Good breakfast options include porridge with fruit, wholegrain toast with baked beans, yoghurt with granola, or eggs with vegetables. These provide fibre and protein to keep you full. Avoid high-sugar cereals and pastries. Aim for around 300–400 kcal to support steady energy throughout the morning.
Is the NHS meal plan suitable if I have type 2 diabetes or other health conditions?
The NHS meal plan is appropriate for most people, but if you have type 2 diabetes, food allergies, or take certain medications, ask your GP for a personalised version. Your GP or a registered dietitian can adapt portions and food choices to manage your specific condition safely.
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.