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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Simple Healthy Meals For Weight Loss
Eating simple, nutritious meals is one of the most effective ways to support sustainable weight loss in the UK. While home cooking and balanced nutrition form the foundation of any weight management plan, prescription weight loss medications like Mounjaro and Wegovy are now available for eligible adults through the NHS or private prescribing. This guide explores meal ideas that work well alongside lifestyle changes and, where appropriate, medical support for weight management.
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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.
Weight Loss Medication Options Available in the UK
For adults managing their weight, prescription weight loss medications are now available in the UK alongside healthy eating habits. The two main options are Mounjaro (tirzepatide) and Wegovy (semaglutide), both licensed for weight management in eligible adults.
Eligibility criteria: Adults with a BMI of 30 or above, or 27 or above with weight-related health conditions such as type 2 diabetes or high blood pressure, may be eligible. There is also Saxenda (liraglutide), a daily injectable option.
In clinical trials, Mounjaro helped participants lose an average of 15–21% of body weight, whilst Wegovy showed average losses of around 15% — though individual results vary significantly. These medications work best when combined with a reduced-calorie diet and increased physical activity, making simple healthy meals an essential part of the plan. Try our free GLP-1 weight loss calculator to estimate potential weight loss at different doses, and use our BMI calculator to check your starting point.
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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.
NHS vs Private Access: How to Get Prescription Weight Loss Support
NHS access: You can ask your GP for a referral to a tier 3 specialist weight management service. NICE has approved both Mounjaro and Wegovy for NHS use, though availability and waiting times vary significantly by region. Some areas have very long waiting lists.
Private access: If NHS access is limited in your area, prescription weight loss medications are available through GPhC-registered online pharmacies following a clinical assessment with a UK-licensed prescriber. This can be faster but involves private costs.
Either way, your prescriber will assess whether medication is suitable for you. The key to success is combining any prescribed medication with sustainable meal planning, regular physical activity, and tracking progress. Our free progress tracker helps you log your weight loss journey alongside your healthy eating efforts.
- 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 do simple healthy meals support weight loss when combined with medication?
Simple meals help create a calorie deficit — the foundation of weight loss. GLP-1 medications like Mounjaro and Wegovy reduce appetite and food cravings, making it easier to stick to nutritious portions. Together, they work synergistically: the medication helps you eat less, and healthy meals ensure what you do eat is nutritious and sustaining.
What makes a meal "simple" and healthy for weight loss?
Simple healthy meals typically include lean protein (chicken, fish, eggs), plenty of vegetables, whole grains or legumes, and healthy fats. They avoid ultra-processed foods, added sugars, and excessive salt. Examples: grilled fish with roasted vegetables, lentil soup, chicken stir-fry with brown rice, or vegetable frittata. Portion sizes matter — aim for a calorie deficit of around 500 kcal daily for steady 0.5 kg per week loss.
Who is eligible for prescription weight loss medication in the UK?
Adults with a BMI of 30 or above are generally eligible. Those with a BMI of 27–29.9 with weight-related conditions like type 2 diabetes, high blood pressure, or sleep apnoea may also qualify. Eligibility for lower BMI thresholds applies to adults of South Asian, Chinese, Black African, or Black Caribbean heritage. Your GP or a licensed prescriber can assess your individual eligibility.
Should I start healthy meals before or after beginning prescription weight loss medication?
It's best to start healthy eating habits before or alongside any medication. Prescription medications work most effectively when combined with dietary changes and increased physical activity. Many people find it easier to adopt simple meal routines once a medication is started, as appetite reduction makes portion control more manageable.
Can I use the NHS or private prescribing for weight loss medications?
Both are available. NHS access requires a referral to a tier 3 specialist weight management service through your GP — availability varies by region. Private prescribing is available through online clinics following a clinical assessment. Both routes require a prescription from a licensed UK prescriber and appropriate clinical monitoring.
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.