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 Meal Plans for UK Adults
A structured weight loss meal plan is one of the most effective ways to manage your weight and support long-term health. In the UK, the NHS recommends losing weight at a sustainable rate of 0.5 to 1 kg per week, which typically requires a calorie deficit of around 500 kcal per day. A personalised meal plan helps you achieve this deficit while maintaining nutrition and energy levels. Whether you're managing your weight independently or alongside prescription weight loss medication, understanding meal planning principles is essential for success. Our free BMI calculator can help you understand your current weight status and set realistic health goals.
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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.
Creating a Sustainable Weight Loss Meal Plan
A successful weight loss meal plan combines calorie awareness with nutritional balance. The NHS Weight Loss Plan recommends dividing your daily intake into three balanced meals plus one or two healthy snacks. Start by calculating your daily calorie needs (typically 1,900 kcal for women and 2,500 kcal for men), then reduce by 500 kcal to create a deficit for weight loss.
- Fill half your plate with vegetables and fruit — they're low in calories but high in fibre, keeping you fuller longer
- Include lean protein (chicken, fish, beans, lentils) at every meal — protein supports muscle retention during weight loss
- Choose whole grains over refined carbohydrates — brown rice, oats, and wholemeal bread provide sustained energy
- Measure portions carefully using your hand or kitchen scales — portion creep is common and undermines calorie deficits
- Stay hydrated — drink water before meals to support satiety and avoid mistaking thirst for hunger
For weight management in the UK, meal planning works best when combined with increased physical activity. Even modest changes — like swapping sugary drinks for water or choosing grilled foods over fried — make significant differences over time. Track your intake for at least two weeks to build awareness of your eating patterns.
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.
Meal Planning Tips and Common Mistakes
Meal prep is a game-changer for sustainable weight loss. Preparing meals in batches on Sunday reduces decision-making during busy weekdays and prevents reaching for high-calorie convenience foods. Simple meals like roasted vegetables with lean protein or hearty soups are easy to portion and reheat.
- Avoid skipping meals — it leads to overeating later and energy dips
- Don't aim for perfection — one indulgent meal won't derail progress; consistency matters more than restriction
- Use our free weight converter to understand portion sizes across different measurements
- Consider whether prescription weight loss medication might support your efforts — chat with your GP about options if lifestyle changes alone aren't producing results
Track your progress using our free progress tracker to see trends over weeks, not just daily fluctuations. Weight naturally varies by 1–2 kg day-to-day due to hydration and hormones, so weekly averages are more meaningful indicators of real progress.
- 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 many calories should I eat to lose weight safely in the UK?
The NHS recommends a calorie deficit of 500 kcal per day, typically resulting in 0.5 kg weight loss per week. For women, this often means around 1,400–1,600 kcal daily; for men, around 2,000–2,200 kcal. Very low calorie diets (under 800 kcal) should only be followed under medical supervision. Your GP can provide personalised guidance based on your health.
What should a typical day of eating look like on a weight loss meal plan?
A balanced day might include: breakfast (oats with berries), mid-morning snack (apple), lunch (grilled chicken with vegetables and brown rice), afternoon snack (yoghurt), and dinner (baked fish with sweet potato and broccoli). Total calories typically range from 1,500–1,800 kcal for women. The key is including protein, fibre, and vegetables at each meal.
Can I follow a weight loss meal plan while taking GLP-1 medications like Mounjaro or Wegovy?
Yes. In fact, prescription weight loss medications work alongside dietary changes — they're not replacements for meal planning. These medications may reduce appetite, making it easier to stick to a calorie deficit. Your prescriber will advise on meal planning adjustments if you experience side effects like nausea or reduced appetite.
How long does it take to see results from a weight loss meal plan?
Most people notice changes within 2–4 weeks, though the scale may not shift immediately due to water retention and hormonal factors. Using our free BMI calculator and progress tracker helps you track improvements beyond just weight — like energy levels, how clothes fit, and overall health markers.
What's the best meal plan approach for long-term weight management in the UK?
The most sustainable approach is one you can follow indefinitely. Mediterranean-style eating (abundant vegetables, lean protein, healthy fats) has strong NHS support. Focus on building healthy habits rather than restrictive diets — small, consistent changes outlast crash diets. Your GP or a registered dietitian can provide tailored advice.
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.