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
Vegetarian Food Plan for Weight Loss
A vegetarian food plan can be an effective approach to weight loss when structured around whole foods and portion control. Plant-based diets are typically rich in fibre, which supports satiety and helps manage appetite. Whether you're considering dietary changes alone or exploring prescription weight loss medication through NHS weight management services, a vegetarian approach offers flexibility. Combined with increased physical activity and realistic calorie targets, a well-planned vegetarian diet can support sustainable weight loss. Use our free BMI calculator to establish your starting point and understand your personal health targets.
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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 Sustainable Vegetarian Weight Loss Plan
A successful vegetarian weight loss plan balances protein, carbohydrates, and healthy fats from plant sources. Focus on whole grains (brown rice, quinoa, oats), legumes (lentils, chickpeas, beans), nuts, seeds, and plenty of vegetables. Protein intake is crucial — aim for 1.2–1.6g per kg of body weight daily using sources like tofu, tempeh, lentils, and plant-based protein powders. Portion control remains essential; even healthy foods contribute to weight gain in excess. Track your intake using standard measures: a serving of legumes is roughly 150g cooked, a handful of nuts is approximately 30g. The NHS recommends a calorie deficit of around 500 kcal daily for sustainable weight loss of 0.5–1 kg per week.
- Prioritise high-fibre vegetables (broccoli, spinach, peppers) to increase fullness
- Choose whole grains over refined options to maintain steady energy
- Include healthy fats (olive oil, avocado, seeds) in controlled amounts
- Limit processed vegetarian products which often contain added sugars and salt
- Stay hydrated — aim for 6–8 glasses of water daily
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.
Combining Vegetarian Eating with Weight Loss Medication
If dietary changes alone aren't delivering the results you need, prescription weight loss medications such as GLP-1 injections may be considered. These are available through NHS weight management services or private prescribing following clinical assessment. When taking GLP-1 weight loss medication, a vegetarian diet remains compatible — in fact, plant-based protein sources often integrate well with reduced appetite. Clinical trials showed that prescription weight loss medication, combined with lifestyle changes including dietary modifications, supports more significant weight reduction. Our GLP-1 weight loss calculator can help you explore potential outcomes. Remember that individual results vary, and medication is never a substitute for sustained dietary and lifestyle changes.
- 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 on a vegetarian weight loss diet?
Aim for 1.2–1.6g per kg of body weight daily. For a 70kg person, that's 84–112g daily. Include a variety of sources: lentils (18g protein per 150g cooked), tofu (15–20g per 200g), chickpeas (15g per 150g), nuts (5–8g per 30g serving), and seeds. Spread protein across meals to support satiety and muscle preservation during weight loss.
Can I use our weight loss calculator while following a vegetarian diet?
Yes. Our free GLP-1 weight loss calculator helps project outcomes if you're considering prescription medication alongside dietary changes. However, the calculator estimates results based on medication alone — your actual results depend on your complete lifestyle, including your vegetarian food plan, physical activity, and calorie intake.
What's the difference between weight loss medication and diet for vegetarians?
Diet creates weight loss through calorie deficit; medication (like Wegovy or Mounjaro) supports appetite reduction, making it easier to maintain a deficit. Neither is a substitute for the other. A vegetarian diet can work independently, but prescription medication may be considered if BMI ≥30 or BMI ≥27 with weight-related health conditions. Your GP can advise what's appropriate.
How do I know if my vegetarian weight loss plan is working?
Track weight weekly (same day, same time), use our free BMI calculator monthly to monitor BMI changes, and note non-scale progress: improved energy, better sleep, clothes fitting differently, or reduced joint pain. Safe, sustainable loss is 0.5–1 kg per week. Rapid loss may indicate inadequate nutrition — consult your GP if concerned.
Should I take vitamin supplements on a vegetarian weight loss diet?
Consider supplementing B12 (not naturally available in plant foods), vitamin D (especially in UK winters), iron, and potentially omega-3s. A GP or registered dietitian can recommend specific supplements based on your diet. Weight loss itself doesn't require additional supplementation beyond standard vegetarian considerations.
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.