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 High Protein Recipes for Weight Loss
High protein recipes are a practical, evidence-based approach to supporting weight loss through better nutrition. Protein helps you feel fuller for longer, maintains muscle during weight loss, and boosts metabolism — making it a cornerstone of sustainable weight management in the UK. Whether you're managing your weight naturally or alongside prescription weight loss medication like GLP-1 injections, including adequate protein in your diet significantly improves outcomes. This guide covers simple, affordable, high-protein meals designed for UK kitchens and budgets.
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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.
Why Protein Matters for Weight Loss
Protein is essential for effective weight loss because it increases satiety (how full you feel) and helps preserve muscle mass while you lose fat. When you eat protein, your body uses more energy to digest it compared to carbohydrates or fat — this is called the thermic effect of food (TEF). Protein also stabilises blood sugar, reducing cravings and energy crashes throughout the day.
UK health guidelines recommend adults consume approximately 0.8g of protein per kilogramme of body weight daily — though for weight loss, 1.2–1.6g/kg is often more effective. This translates to roughly 90–120g per day for an average adult. High protein intake works synergistically with weight loss medication (such as GLP-1 weight loss injections prescribed in the UK) because it supports lean muscle preservation and improves satiety — helping you stick to a reduced-calorie diet more easily.
- Helps you feel fuller for longer
- Supports muscle retention during weight loss
- Boosts metabolism and energy expenditure
- Stabilises blood sugar and reduces cravings
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.
Simple, Budget-Friendly High Protein Recipes
The best weight loss recipes are ones you'll actually cook and eat regularly. Here are practical, affordable high-protein meals suitable for UK ingredients and cooking styles:
- Baked cod with chickpeas: 40g protein. Flake white fish over tinned chickpeas, roast with lemon and herbs — costs under £3 per portion.
- Cottage cheese and egg scramble: 35g protein. Mix eggs with cottage cheese, add spinach and tomatoes. Quick breakfast or lunch — fills you quickly.
- Lentil bolognese: 25g protein per serving. Red lentils, tinned tomatoes, garlic, herbs. Tastes like traditional bolognese but costs less and has more fibre.
- Greek yoghurt chicken salad: 38g protein. Shredded chicken mixed with Greek yoghurt, cucumber, dill. Prepare ahead for lunch.
- Beef and bean chilli: 32g protein. Lean mince, kidney beans, tomatoes. Freezes well for multiple meals.
- 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 do I need daily for weight loss?
UK health guidelines suggest 0.8g per kilogramme of body weight normally, but for weight loss, aim for 1.2–1.6g/kg daily. For a 70kg adult, this means 84–112g per day. Your GP or a registered dietitian can personalise this based on your health. Use our free BMI calculator to check your current weight and discuss protein targets with your healthcare provider.
Can high protein recipes help if I'm taking weight loss medication like Mounjaro or Wegovy?
Yes, significantly. High protein intake works well alongside GLP-1 weight loss injections because it preserves muscle, supports satiety, and helps stabilise blood sugar. These prescription weight loss medications are most effective when combined with a balanced diet including adequate protein and regular physical activity. Always discuss nutrition with the prescriber managing your medication.
Are high protein recipes expensive in the UK?
Not necessarily. Affordable protein sources include tinned beans, lentils, eggs, Greek yoghurt, tinned fish, and lean mince. Chickpeas and red lentils cost pennies per serving. Eggs are among the cheapest protein available. Building simple, budget-friendly meals around these basics makes high protein eating very affordable for most UK families.
What's the best way to track weight loss progress with diet changes?
Track consistently using the same method — scales, measurements, or how clothes fit. Our free progress tracker helps log weight changes over time, making patterns visible. Remember that weight fluctuates daily due to water retention, digestion, and hormones. Focus on overall trends over weeks, not daily changes. Combine tracking with BMI checks using our free BMI calculator to see health improvements.
Do I need to consult my GP before starting high protein recipes for weight loss?
For general healthy eating, no — high protein nutrition is safe for most adults. However, if you have kidney disease, liver disease, or take certain medications, discuss with your GP first. If you're considering prescription weight loss medication or making significant dietary changes, check with your healthcare provider. They can assess what's right for your individual health situation.
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.