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 Menu Plan — Building a Sustainable Eating Strategy
A weight loss menu plan is a structured approach to eating that supports gradual, sustainable weight reduction. Rather than restrictive dieting, an effective menu plan balances nutrition with a moderate calorie deficit—typically around 500 calories below your daily needs, which can result in losing approximately 0.5 kg per week according to NHS guidance. Whether you're managing weight management in the UK through lifestyle changes alone or alongside prescription weight loss medication, a personalised menu plan forms the foundation of long-term success. Understanding your starting point—including your current weight, height, and BMI—helps tailor a plan that works for your individual circumstances.
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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 Calorie-Deficit Menu Plan That Works
An effective weight loss menu plan doesn't require extreme restriction. The NHS recommends a moderate calorie deficit of 500–750 calories per day, achieved through a combination of smaller portions and nutrient-dense foods. To calculate your personal calorie target, start by establishing your basal metabolic rate (BMR)—the calories your body burns at rest. For most UK adults, a sustainable weight loss diet ranges from 1,200–1,800 calories daily, depending on your starting weight, activity level, and metabolic health.
Your menu plan should include: protein at every meal (supporting muscle retention during weight loss), whole grains and fibre (which promote satiety and digestive health), healthy fats (essential for hormone function), and plenty of vegetables (low calorie, nutrient-dense). Meal planning in advance reduces impulse eating and helps you stay consistent. Use our free BMI calculator to establish your current BMI category, then work backwards from a realistic target weight to determine your calorie goal. The weight loss calculator on this page can also estimate your progress at different calorie deficits over time.
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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.
Practical Menu Planning and Portion Control Strategies
Start by planning 3–4 days of menus at a time, rotating similar meals to simplify shopping and preparation. Focus on portion control rather than food elimination—you can include foods you enjoy within a calorie-controlled framework. Breakfast ideas: Greek yoghurt with berries (high protein, satisfying); oat-based porridge with nuts (fibre, sustained energy). Lunch: grilled chicken with roasted vegetables and brown rice; lentil soup with wholemeal bread. Dinner: baked fish with sweet potato and broccoli; lean mince with mixed vegetables. Snacks: apple with almond butter, hummus with carrots, or a small handful of almonds.
Track your intake using a food diary or app for the first 2–4 weeks to build awareness of portion sizes and calorie content. Log your progress using our free progress tracker to monitor weight changes week-to-week. If you're using prescription weight loss medication such as GLP-1 injections, your appetite may naturally decrease—allow your menu plan to adapt accordingly and work with your prescriber on any adjustments.
- 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 should a typical daily weight loss menu plan look like?
A typical day includes breakfast (300–400 calories), lunch (400–500), dinner (400–500), and 1–2 snacks (100–150 each), totalling 1,200–1,800 calories depending on your target. Prioritise protein (25–30% of calories), whole grains, vegetables, and healthy fats. Balance is more important than perfection—aim for consistency over several weeks rather than daily perfection.
How many calories should I aim for to lose weight safely?
The NHS recommends a deficit of 500–750 calories below your daily expenditure, resulting in 0.5–1 kg weight loss weekly. Most UK adults lose weight on 1,200–1,800 calories daily, but this varies by body size, activity level, and metabolism. Your GP or a registered dietitian can suggest a personalised target based on your individual health profile.
Can I use a weight loss menu plan with prescription weight loss medication?
Yes—in fact, prescription weight loss medications like Wegovy or Mounjaro are designed to work alongside dietary changes, not replace them. Your menu plan may need adjustment as appetite naturally decreases on medication. Work with your prescriber to ensure your calorie intake remains adequate and nutritionally balanced.
How long should I follow a weight loss menu plan?
Menu planning is most effective as a long-term habit rather than a temporary diet. Follow a structured plan for at least 12 weeks to see meaningful results and allow new eating patterns to become automatic. After reaching your goal weight, continue a similar approach to prevent weight regain—the NHS emphasises sustainable lifestyle change over rapid restriction.
Should I use a very low-calorie diet (VLCD) in my menu plan?
Very low-calorie diets (under 800 calories daily) are only safe under medical supervision and typically short-term (8–12 weeks). The NHS recommends moderate deficits for sustainable, long-term weight loss that preserves muscle mass. Discuss any restrictive approach with your GP before starting, especially if you have existing health conditions.
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.