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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Protein Diet For Weight Loss: Meal Plan Guide
A high-protein diet can support weight loss by helping you feel fuller for longer and preserving muscle mass during calorie restriction. Protein requires more energy to digest than carbohydrates or fats, which may slightly increase your calorie burn. This guide explains how to structure a protein-focused meal plan for sustainable weight management in the UK, and how it complements other weight loss approaches including prescription weight loss medication and NHS guidance.
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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 Protein Supports Weight Loss
Protein helps weight loss in several key ways:
- Increases satiety — you feel fuller after eating, reducing overall calorie intake
- Preserves muscle mass — during weight loss, adequate protein helps maintain lean tissue rather than losing muscle
- Higher thermic effect — your body burns approximately 20–30% of protein calories during digestion, compared to 5–10% for carbohydrates and 0–3% for fat
- Stabilises blood sugar — steady energy levels reduce cravings and overeating
The NHS and evidence-based research support protein as a key component of sustainable weight management. Aim for 1.2–1.6g of protein per kg of body weight daily during active weight loss, especially if combined with physical activity. You can calculate your personalised protein target using your current weight with our free BMI calculator and weight converter above.
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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.
Building Your Protein-Focused Meal Plan
Start by identifying your daily calorie target — typically a 500 kcal deficit supports sustainable loss of around 0.5 kg per week, as NHS guidance recommends. Fill 30–40% of those calories with protein sources. UK-friendly options include: chicken breast, turkey, lean beef, eggs, Greek yoghurt, cottage cheese, lentils, chickpeas, and tinned fish. Plan three meals plus optional snacks, ensuring each contains a protein source.
For weight management in the UK, whether you're using lifestyle changes alone or combining them with prescription weight loss medication like GLP-1 injections, protein remains essential. Track your progress using our free progress tracker, and adjust portions based on your weekly results. Consistency matters more than perfection.
- 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 much protein should I eat daily for weight loss?
Aim for 1.2–1.6g per kg of body weight daily. For example, a 70kg person should aim for 84–112g daily. This supports muscle preservation and satiety. Your exact target depends on your activity level and current weight — calculate your personalised target using our free BMI calculator and weight converter.
Can a high-protein diet work without calorie restriction?
Protein alone does not clinically studied weight loss — you still need a calorie deficit. However, protein's satiating effect naturally helps reduce overall calorie intake, making it easier to maintain a deficit without feeling hungry. Combine protein-focused eating with the NHS weight loss guidance for best results.
Is a protein diet compatible with GLP-1 weight loss medication?
Yes. GLP-1 medications like Wegovy work by reducing appetite and supporting feeling fuller on smaller portions. A high-protein diet complements this by ensuring adequate nutrition within those smaller meal sizes. Always consult your prescriber about nutrition when taking any weight loss medication.
What are the best UK protein sources for weight loss?
Lean meats (chicken, turkey, 5% beef mince), fish (especially tinned mackerel and sardines), eggs, Greek yoghurt, cottage cheese, lentils, chickpeas, and tofu are excellent. They're affordable, widely available in UK supermarkets, and nutrient-dense. Combine them with vegetables to stay within your calorie target.
How quickly will I lose weight on a high-protein diet?
The NHS recommends losing 0.5–1 kg per week for sustainable results. This rate depends on your calorie deficit, activity level, and individual metabolism — results vary significantly between people. Track your progress weekly using our free progress tracker to monitor what works for you personally.
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.