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
Weight Loss Meal Planner: How to Plan Meals for Sustainable Results
A structured meal plan is one of the most effective tools for sustainable weight loss in the UK. Whether you're aiming to lose weight through dietary changes alone or alongside prescription weight loss medication, knowing how to plan your meals helps you maintain a consistent calorie deficit—the foundation of successful weight management. This guide explains practical meal planning strategies aligned with NHS weight loss guidance, helping you make choices that support your health 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 an Effective Weight Loss Meal Plan
The foundation of any weight loss meal plan is creating a calorie deficit—consuming fewer calories than you expend. The NHS recommends a modest deficit of around 500 kcal per day, which typically leads to a weight loss of approximately 0.5 kg (1 lb) per week, a sustainable and safe rate.
- Calculate your baseline: Establish your current daily calorie needs based on age, height, weight, and activity level. Use our free BMI calculator above to understand your current weight status, then consult a GP or registered dietitian for personalised guidance.
- Plan balanced meals: Include protein (chicken, fish, legumes), whole grains (brown rice, oats), and plenty of vegetables. A balanced approach supports muscle retention during weight loss.
- Portion control: Use smaller plates, measure portions initially, and eat slowly to help your brain register fullness signals—particularly important if you're using GLP-1 weight loss medication alongside meal planning.
- Meal prep: Preparing meals in advance reduces impulsive food choices and keeps you accountable to your plan.
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 With Prescription Weight Loss Medication
If you're considering or using GLP-1 weight loss medication (such as Wegovy or Mounjaro), meal planning becomes even more important. These medications suppress appetite and slow gastric emptying, meaning smaller portions feel more satisfying. Your meal plan should focus on nutrient-dense foods, as you'll be eating less overall. Protein intake is particularly crucial to help preserve muscle mass during weight loss. Try our free GLP-1 weight loss calculator above to estimate potential results and understand how medication may support your meal management goals. Always combine any prescription medication with dietary changes and increased physical activity—medication works best alongside lifestyle modifications, not instead of them.
- 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's a realistic daily calorie target for weight loss?
The NHS recommends a deficit of 500 kcal per day for safe, sustainable loss of approximately 0.5 kg weekly. For a typical UK adult, this might mean 1,500–2,000 kcal daily, though individual targets vary. Your GP or a registered dietitian can advise based on your personal health profile.
How does meal planning support weight management?
Planning meals in advance reduces impulsive food choices, helps maintain a consistent calorie deficit, and increases accountability. Prepping meals also ensures you eat balanced nutrition—protein, whole grains, and vegetables—which supports energy levels and muscle retention during weight loss.
Should I count calories when meal planning for weight loss?
Initially, yes—tracking helps you understand portion sizes and calorie content of foods. Once you develop portion awareness, many people transition to intuitive eating with guideline servings. Apps or a food diary can help track progress, and our free progress tracker makes logging easier.
Can I meal plan effectively if I'm using Wegovy or Mounjaro?
Yes—in fact, structured meal planning is especially helpful with GLP-1 medication. These medications reduce appetite and slow digestion, so smaller, nutrient-dense portions work well. Focus on protein-rich foods and whole grains to preserve muscle and maintain satiety. Combine meal planning with our GLP-1 weight loss calculator to project realistic outcomes.
What if I struggle to stick to a meal plan?
Start small—plan just 3 days instead of a week. Choose meals you genuinely enjoy, not restrictive foods. If you're pursuing prescription weight loss in the UK, specialist weight management services often include dietitian support. Your GP can also refer you to NHS weight loss resources or community programmes to increase support.
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.