For those relying on weight-loss injections, Christmas can present extra challenges due to heavier meals and richer festive foods. By adopting smaller portions, slowing down at mealtimes and opting for high-protein dishes, it is still possible to enjoy the season without discomfort or setbacks.
Superintendent Pharmacist Palvinder Deol has put together a sample Christmas dinner totalling 780 calories, showing how people can enjoy a traditional meal while reducing the likelihood of nausea, bloating or other common side effects.
With an estimated 1.5 million people in the UK now using GLP-1 weight-loss treatments, and prescriptions for these medications increasing by more than 900 percent since 2020, a UK pharmacist is issuing festive advice to help users stay safe and well over Christmas.
GLP-1 receptor agonists such as Mounjaro, Wegovy and Ozempic work by moderating appetite and slowing digestion. While effective for weight management, these mechanisms can make large Christmas meals, heavy dishes and alcohol more difficult to tolerate.
To guide patients through the indulgent holiday period, Superintendent Pharmacist Palvinder Deol (GPhC) of Happy Pharmacy has released practical tips designed specifically for people using weight-loss injections. Deol has also created an optional low-calorie, high-protein meal plan to help users enjoy their day without feeling overly 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.