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
One Week Weight Loss Meal Plan for Healthy, Sustainable Results
A structured one week weight loss meal plan can help you establish healthy eating habits and create the calorie deficit needed for sustainable weight management in the UK. This guide provides practical meal ideas aligned with NHS recommendations, showing how balanced nutrition supports your weight loss journey. Whether you're starting your weight management UK programme or looking to refocus, a simple meal plan removes guesswork and keeps you on track. Remember, sustainable weight loss typically involves losing 0.5 to 1 kg per week alongside increased physical activity.
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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.
Building Your One Week Weight Loss Meal Plan
A successful meal plan focuses on whole foods, adequate protein, and controlled portions rather than restrictive eating. The NHS recommends a calorie deficit of approximately 500 kcal per day to lose around 0.5 kg per week. Start by calculating your daily calorie needs using your current weight and activity level, then subtract 500 kcal to create your target.
Key principles for your meal plan:
- Breakfast (300–400 kcal): Porridge with berries, eggs on wholemeal toast, or Greek yoghurt with granola
- Lunch (400–500 kcal): Grilled chicken with brown rice and vegetables, lentil soup, or fish with sweet potato
- Dinner (400–500 kcal): Lean mince bolognese, baked salmon with broccoli, or vegetable stir-fry with tofu
- Snacks (100–150 kcal): Fruit, nuts, cottage cheese, or rice cakes
Include plenty of vegetables, lean proteins, and whole grains to keep you feeling full and support your metabolism. Drink plenty of water throughout the day — aim for 6–8 glasses.
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.
Combining Meal Planning with Other Weight Management Approaches
A meal plan works best when combined with regular physical activity and consistent tracking. The NHS weight loss approach emphasises that sustainable results come from behavioural changes, not short-term restriction. If you're considering prescription weight loss medication like GLP-1 weight loss medication, a structured meal plan becomes even more important — medication works alongside dietary changes, not instead of them.
Track your progress using our free progress tracker to monitor both weight and eating patterns. Use our BMI calculator to check your current baseline and set realistic targets. Many people find that combining a meal plan with professional support — whether through NHS weight management services or private prescribing — delivers better long-term results than diet alone.
- 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 my one week weight loss meal plan?
The NHS recommends a calorie deficit of around 500 kcal per day for sustainable 0.5 kg weekly loss. Your target depends on your current weight, age, sex, and activity level. As a guide, most women aim for 1400–1600 kcal daily and men 1900–2100 kcal, but a GP or dietitian can provide personalised advice based on your health profile.
Can I follow a meal plan if I'm taking weight loss medication?
Yes — prescription weight loss medication like GLP-1 injections works best alongside a structured meal plan and physical activity. In fact, medications are prescribed as part of a wider weight management approach, not as a substitute for dietary changes. Your prescriber will advise on combining medication with eating patterns.
What if I don't have time to prepare meals?
Keep your meal plan simple with batch-cooked options, frozen vegetables, tinned beans, and quick proteins like eggs or canned fish. Many one week meal plans use the same basic ingredients across multiple meals to reduce prep time. Focus on simple combinations rather than complicated recipes.
Should I repeat the same one week meal plan every week?
You can repeat it for consistency, but varying your meals prevents boredom and ensures you get diverse nutrients. After one week, rotate to a different plan with similar calorie targets and balanced macronutrients. The key is finding an eating pattern you can sustain long-term, not following a rigid seven-day cycle indefinitely.
How does meal planning support healthy weight loss compared to just cutting calories?
A structured plan ensures you're eating balanced nutrition while creating a calorie deficit — this protects muscle mass and keeps you feeling fuller longer. Random calorie cutting often leads to nutritional gaps and unsustainable hunger. A planned approach helps establish lasting healthy habits, which is why the NHS emphasises structured support for weight management UK programmes.
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.