Christmas can be a challenging time for anyone using weight-loss injections, as festive meals are often far richer and heavier. Choosing smaller portions, taking more time to eat and prioritising protein can allow individuals to enjoy the celebrations without discomfort or interrupting treatment results.
Superintendent Pharmacist Palvinder Deol has produced an illustrative 780-calorie Christmas dinner to demonstrate how festive eating can remain enjoyable without triggering effects such as bloating or nausea.
With approximately 1.5 million users of GLP-1 weight-loss injections across the UK, and prescribing levels increasing by over 900 percent since 2020, a UK pharmacist is offering Christmas-specific advice to support safe holiday habits.
These medications, including brands such as Mounjaro, Wegovy and Ozempic, work by lowering appetite and slowing digestive processes. While beneficial for weight-loss, this can make large festive meals, heavy foods and alcohol more likely to cause discomfort if users exceed their usual limits.
To help patients manage the festive period more comfortably, Superintendent Pharmacist Palvinder Deol (GPhC) of Happy Pharmacy has shared clear seasonal advice. Deol has also crafted a low-calorie, high-protein Christmas meal plan intended to help users savour the day without feeling restricted.
“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.
