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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Weight Loss Lunch Recipes and Prescription Options in the UK
Preparing healthy lunches is a key part of sustainable weight loss in the UK. Whether you're managing your weight through diet alone or exploring prescription options like Mounjaro and Wegovy, balanced meal planning supports long-term success. This guide covers practical lunch ideas alongside information about NHS-approved weight management medication available to eligible adults. Our free BMI calculator and GLP-1 weight loss calculator can help you understand your starting point and what options might suit your situation.
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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.
UK Prescription Weight Loss Medication Options
For adults who need additional support beyond dietary changes, the UK offers several prescription weight loss medications. These are available through NHS specialist services or private prescribing following clinical assessment.
- Mounjaro (tirzepatide) — A once-weekly injection that works as a dual GIP and GLP-1 receptor agonist, helping regulate appetite and support fuller feelings after eating. In clinical trials, it helped participants lose an average of 15–21% of body weight alongside dietary changes.
- Wegovy (semaglutide) — A once-weekly GLP-1 injection that signals the brain to reduce hunger. Clinical data showed average weight loss of around 15% of body weight at the highest dose.
- Saxenda (liraglutide) — A daily GLP-1 injection option for weight management.
All three are prescription-only medicines requiring assessment by a UK-licensed prescriber. Eligibility includes adults with a BMI of 30 or above, or 27 or above with weight-related health conditions. Try our GLP-1 weight loss calculator to explore potential outcomes at different dose levels.
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.
NHS vs Private Access and Next Steps
Accessing weight loss medication in the UK depends on your route:
- NHS route: Referral to your local tier 3 specialist weight management service. Availability and waiting times vary significantly by region (ICB).
- Private route: Online consultation with a UK-licensed prescriber and dispensing through GPhC-registered pharmacies. Usually faster access but involves private cost.
Start by speaking to your GP about your weight management goals. They can assess your individual health picture, discuss medication eligibility, and refer you to specialist services if appropriate. Combine any prescription approach with balanced lunches, increased physical activity, and sustainable lifestyle changes. Use our free progress tracker to monitor your journey alongside whatever approach you and your healthcare team agree is right for you.
- 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.
What makes a lunch recipe good for weight loss?
Healthy weight loss lunches should include lean protein (chicken, fish, legumes), plenty of vegetables for fibre and volume, and complex carbohydrates in controlled portions. Aim for roughly 30–40g protein and around 400–500 calories for sustainable weight loss. Whole grains and healthy fats like olive oil support satiety without excess calories.
Can weight loss medication replace the need for healthy eating?
No. Prescription weight loss medications like Mounjaro and Wegovy work alongside reduced-calorie diet and increased physical activity — they don't replace these. They help reduce appetite and support dietary changes, but sustainable results require consistent healthy eating habits and lifestyle changes.
How do I know if I'm eligible for weight loss medication on the NHS?
You may be eligible if you have a BMI of 30 or above, or 27–29.9 with at least one weight-related health condition (diabetes, high blood pressure, cardiovascular disease, sleep apnoea). Your GP can assess your eligibility and refer you to specialist weight management services if appropriate. Availability varies by region.
What's the difference between Mounjaro and Wegovy for weight loss?
Mounjaro is a dual GIP and GLP-1 receptor agonist, while Wegovy is a GLP-1 agonist only. Mounjaro typically shows slightly higher average weight loss (15–21% vs ~15% for Wegovy) in clinical trials, but individual results vary significantly. Both are once-weekly injections. A prescriber can advise which suits your circumstances.
How quickly will I lose weight on prescription weight loss medication?
This varies greatly between individuals. NHS guidance recommends aiming for 0.5–1kg per week as a sustainable rate. Some people on GLP-1 medication lose weight faster in the early weeks, but results plateau differently for everyone. Combine medication with consistent healthy eating and the support of our BMI calculator and progress tracker to monitor your personal journey.
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.