People taking weight-loss injections often find Christmas more demanding, as festive plates tend to be richer and more generous. By focusing on portion control, slower eating habits and protein-based choices, many can still enjoy the day without discomfort or interrupting their progress.
A sample 780-calorie festive meal designed by Superintendent Pharmacist Palvinder Deol offers a practical template for celebrating Christmas while avoiding side effects such as nausea or bloating.
With GLP-1 weight-loss injections now used by an estimated 1.5 million Britons, and prescriptions up more than 900 percent since 2020, a UK pharmacist has issued festive guidance to help users manage Christmas safely.
Medications in this category, including the well-known brands Mounjaro, Wegovy and Ozempic, help reduce appetite and slow the digestive process. However, this can make the traditional festive excesses of richer foods, alcohol and oversized meals more difficult to tolerate.
To help users stay well during the Christmas period, Superintendent Pharmacist Palvinder Deol (GPhC) of Happy Pharmacy has provided practical seasonal advice. Deol has also created a low-calorie, protein-focused Christmas dinner option designed to help people enjoy the day while avoiding discomfort.
“Christmas can be a difficult time for anyone trying to manage their weight, but for people taking weight-loss medications it requires an even more mindful approach,” says Deol. “These treatments make you feel full faster, so eating very rich foods or eating too quickly can cause discomfort. Smaller portions, slower eating and higher-protein choices make the day much easier and more enjoyable.”
Tips for Managing Christmas While Taking Weight-Loss Medications
- Eat slowly and stop at the first sign of fullness
These medications make people feel satisfied sooner than usual; continuing beyond this point increases the chance of nausea or bloating.
- Make protein the priority
Protein supports fullness and stabilises blood sugar. Turkey, prawns, salmon, eggs and Greek yogurt are all excellent festive choices.
- Limit very high-fat foods
Creamy sauces, fried items and rich gravies may be harder to digest.
- Keep portions small and space food throughout the day
A smaller plate and slower pace help reduce discomfort while still allowing favourite dishes to be enjoyed.
- Be cautious with alcohol
Alcohol can stimulate appetite and worsen dehydration. Sip slowly, alternate with water and avoid drinking on an empty stomach.
- Stay hydrated
Water supports digestion and helps reduce the risk of nausea.
- Plan lighter meals before and after Christmas dinner
This helps prevent overeating and supports steady energy levels.
Optional: Low-Calorie, High-Protein Christmas Dinner Plan
Designed to help people enjoy Christmas while minimising the risk of nausea, this suggested meal plan totals around 780 calories and 64g of protein, offering a balanced and satisfying alternative to very heavy meals.
Starter
Prawn cocktail with light Marie Rose sauce
Starter subtotal: 120 calories | 14g protein
Main
Roast turkey breast (100g, skin removed) – 150 calories | 30g protein
Air-fried roast potatoes (120g) – 160 calories | 3g protein
Roasted carrots & parsnips (1 tsp olive oil) – 90 calories | 1g protein
Steamed Brussels sprouts (100g) – 40 calories | 3g protein
Low-calorie stuffing ball – 55 calories | 4g protein
Light gravy (100ml) – 25 calories | 1g protein
Main subtotal: 520 calories | 42g protein
Dessert
Mini dark-chocolate & raspberry trifle (made with 0% Greek yogurt)
140 calories | 8g protein
Dessert subtotal: 140 calories | 8g protein
Total meal: ≈780 calories | ≈64g protein
About Superintendent Pharmacist Palvinder Deol
Palvinder Deol is a GPhC-registered Superintendent Pharmacist at Happy Pharmacy. He oversees all clinical governance, prescribing safety and the medical accuracy of the pharmacy’s treatments and content. Palvinder has more than 20 years of experience in community and digital pharmacy practice.
