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
Sample Meal Plan for Weight Loss
A structured meal plan is one of the most effective ways to support sustainable weight loss in the UK. Rather than restrictive dieting, a practical sample meal plan helps you understand portion sizes, calorie balance, and nutrition while achieving consistent results. Whether you're using weight management strategies alone or alongside prescription weight loss medication, having a clear eating pattern makes staying on track much easier. This guide shows you a realistic day of eating aligned with NHS weight loss 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.
Building a Practical Daily Meal Plan
An effective weight loss meal plan doesn't require special foods or rigid rules — it focuses on sustainable portions and balanced nutrition. The NHS recommends a calorie deficit of around 500 kcal per day for a safe, steady loss of approximately 0.5 kg per week. Here's a realistic sample day:
- Breakfast (300 kcal): Porridge with berries and a cup of tea with semi-skimmed milk
- Snack (100 kcal): Apple with a small handful of almonds
- Lunch (400 kcal): Grilled chicken breast, brown rice, and steamed broccoli
- Snack (100 kcal): Greek yoghurt with honey
- Dinner (500 kcal): Baked salmon, sweet potato, and roasted vegetables
- Drinks: Water throughout the day, herbal teas as desired
Total: approximately 1,400 kcal — a typical starting point for weight loss in UK adults. Individual needs vary based on your current weight, height, age, and activity level. Use our free BMI calculator to understand your personal baseline, then adjust portions based on your results and how you feel.
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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.
Combining Meal Plans with Weight Loss Support
If you're following NHS weight loss guidance, a structured meal plan works best alongside increased physical activity — even moderate movement like 30 minutes of walking daily supports both weight management and overall health. If you're exploring prescription weight loss medication like GLP-1 options through NHS services or private prescribing, meal planning becomes even more important because these medications work alongside dietary changes, not instead of them. Our GLP-1 weight loss calculator can help you understand how medication and meal planning work together. Track your progress consistently using our free progress tracker to stay motivated and adjust your meal plan as needed over time.
- 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 plan include for weight loss?
The NHS recommends a deficit of around 500 kcal per day for safe, sustainable weight loss of 0.5–1 kg weekly. Most UK adults starting weight loss aim for 1,200–1,500 kcal daily, though this varies by your current weight, height, and activity level. Always consult your GP if you're considering very low calorie diets (under 800 kcal).
Can I use a meal plan if I'm taking Mounjaro or Wegovy?
Yes — in fact, structured meal planning is recommended alongside GLP-1 medications like Mounjaro or Wegovy. These prescription-only injections support appetite control, but they work most effectively when combined with a nutritious, calorie-appropriate diet and increased physical activity. Your prescriber will advise on nutrition during treatment.
What should I include in a healthy weight loss meal plan?
Focus on whole foods: lean proteins (chicken, fish, eggs), plenty of vegetables, whole grains, and healthy fats. Limit processed foods, sugary drinks, and high-calorie snacks. A balanced approach prevents nutrient deficiencies and makes the plan sustainable long-term. Hydration is equally important — drink water throughout the day.
How do I personalise a sample meal plan to my needs?
Start with the sample above, then adjust portions based on your hunger, energy levels, and weight loss progress. Track using our free progress tracker. If you have specific health conditions, allergies, or dietary preferences, your GP or a registered dietitian can help tailor a plan that works for you.
Is meal planning enough for weight loss, or do I need exercise too?
Meal planning is essential, but combining it with physical activity produces better results — the NHS recommends 150 minutes of moderate-intensity activity weekly. Exercise improves cardiovascular health, preserves muscle during weight loss, and supports long-term weight management. Start with activities you enjoy, like walking or swimming.
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.