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
Vegan Weight Loss Meal Plan: A Practical UK Guide
A well-planned vegan diet can support effective weight loss when balanced for nutrition and calories. This guide covers how to structure a vegan weight loss meal plan in the UK, including protein sources, calorie targets, and practical meal ideas. Whether you're exploring NHS weight loss approaches or considering prescription weight loss medication, a balanced plant-based diet remains a foundation for sustainable results. We'll show you how to combine vegan eating with weight management UK strategies to reach your goals.
10,000+ calculations today · NHS-aligned thresholds · 100% free
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 to Build a Vegan Weight Loss Meal Plan
A successful vegan weight loss meal plan focuses on whole plant foods, adequate protein, and calorie awareness. The NHS recommends a calorie deficit of around 500 kcal per day for sustainable loss of approximately 0.5 kg per week.
- Protein sources: Lentils, chickpeas, tofu, tempeh, nuts, seeds, and plant-based yoghurts help maintain muscle and keep you feeling fuller longer
- Whole grains: Brown rice, oats, quinoa, and wholemeal bread provide sustained energy and fibre
- Vegetables and fruits: Fill half your plate with colourful vegetables—they're low-calorie but nutrient-rich
- Healthy fats: Olive oil, avocados, nuts, and seeds in controlled portions support absorption of fat-soluble vitamins
- Calorie tracking: Use a food diary or app to monitor intake—most people find 1,500–2,000 kcal daily works for gradual, sustainable weight loss
Our BMI calculator helps you understand your current weight status and set realistic goals for your vegan weight loss journey.
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.
Sample Daily Vegan Meal Structure
Breakfast (300–400 kcal): Oat porridge with banana, almond butter, and seeds, or tofu scramble with wholemeal toast.
Lunch (400–500 kcal): Chickpea salad with cucumber, tomatoes, olive oil dressing, and wholemeal pitta bread.
Dinner (400–500 kcal): Lentil bolognaise with courgette pasta, or stir-fried tofu with brown rice and mixed vegetables.
Snacks (150–200 kcal): Hummus with carrot sticks, unsalted nuts, or fruit. Combine vegan meal planning with our weight loss calculator to estimate progress and stay motivated through your weight management UK plan.
- 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.
Can a vegan diet support weight loss as effectively as other diets?
Yes. Evidence shows plant-based diets support sustainable weight loss when calorie-controlled. Vegan diets are often higher in fibre and lower in saturated fat, which can help with satiety. Weight loss depends on overall calorie deficit, not diet type—use our BMI calculator to track your baseline and progress.
How much protein do I need on a vegan weight loss diet?
Aim for 1.2–1.6g per kg of body weight daily to preserve muscle during weight loss. Include lentils, chickpeas, tofu, tempeh, nuts, seeds, and plant-based protein powders at each meal. This supports feeling fuller longer and maintains metabolism during calorie restriction.
Is prescription weight loss medication compatible with a vegan diet?
Yes. Prescription medications like GLP-1 injections work alongside any diet, including vegan. Your GP or prescriber can advise whether prescription weight loss medication is appropriate for you based on your BMI and health status. A structured vegan meal plan enhances results.
How do I ensure nutritional completeness on a vegan weight loss plan?
Include a variety of plant foods: legumes for protein and iron, fortified plant milks for calcium and B12, nuts and seeds for omega-3s, and colourful vegetables for micronutrients. Consider a B12 supplement—vegans cannot reliably obtain B12 from unfortified plant foods alone. Consult a registered dietitian for personalised guidance.
What's a realistic weight loss rate on a vegan diet?
The NHS recommends 0.5–1 kg per week for sustainable results. This requires a calorie deficit of approximately 500 kcal daily through diet and physical activity. Individual progress varies; use our progress tracker to log your journey and adjust your vegan meal plan as needed.
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.