The 12 Meals of Christmas

Healthier swaps for common UK Christmas favourites (without ruining the fun)

Christmas food is part of the joy. This guide isn’t about “being perfect” — it’s about small swaps that help you continue to work towards your goals, while still eating the foods you actually want.

If you’re living with a heart condition or risk with factors such as high blood pressure / cholesterol, these swaps also help you meet key aims: less saturated fat, less salt, more fibre, more fruit and veg and controlled portions.

If you have diabetes, kidney disease, or are on warfarin or fluid restriction, use these ideas but keep them aligned with your personal clinical advice.

Meal 1: Christmas morning breakfast

Typical: pastries, bacon sandwiches, sugary cereal

Healthier swap:

Protein porridge with “Christmas spice”

Why it works: keeps you full, supports steady energy, adds fibre.

Quick recipe (1 bowl):

Porridge oats cooked with semi-skimmed milk (or fortified soy milk)

Stir through Greek yogurt (or skyr) for extra protein

Add cinnamon + mixed spice

Top with berries (fresh or frozen)

Optional: chopped nuts or pumpkin seeds (small handful or around 30g )

Make it even easier: make it the night before as overnight oats.

Meal 2: Smoked salmon + cream cheese bagel

Typical: full bagel, thick full fat cream cheese

Healthier swap:

Bagel thin + “lighter” topping

Why it works: same vibe, less saturated fat, often fewer calories, still satisfying.

Quick build:

Bagel thin or wholegrain toast

Use a thin layer of reduced-fat soft cheese or thick Greek yogurt mixed with lemon + black pepper

Add smoked salmon, cucumber, and dill

Serving suggestion: add tomatoes or rocket on the side

Meal 3: Pigs in blankets

Typical: higher-fat sausages wrapped in bacon

Healthier swap:

Oven-baked “lighter pigs”

Why it works: you still get pigs in blankets, but you reduce saturated fat and avoid frying.

Simple upgrade:

Choose reduced-fat sausages (or chicken / turkey sausages)

Bake (don’t pan-fry) on a rack so fat drains away

Serve with mustard (or mustard + Greek yogurt) instead of extra buttery sauces

Portion win: go for 2–3 rather than 6+. Enjoy them, don’t demolish them.

Meal 4: Roast potatoes

Typical: lots of oil/fat, huge portions

Healthier swap:

Crispy roasties with less oil

Why it works: you keep the crunch, but cut down the fat load.

How to do it:

Parboil potatoes until edges soften

Drain and shake to rough them up

Spray lightly with oil (or use 1–2 tsp oil total)

Roast hot until crisp

Finish with pepper, garlic, rosemary, smoked paprika

Easy portion trick: fill half your plate with veg first, then add potatoes.

Meal 5: Stuffing

Typical: sausage-meat stuffing (salty, high saturated fat)

Healthier swap:

Herby lentil & mushroom stuffing balls

Why it works: fibre + plant protein + still tastes “Christmassy”.

Quick recipe (traybake style):

1 tin lentils (drained)

Finely chopped mushrooms + onion (softened in a pan)

Sage, thyme, pepper

Breadcrumbs (wholemeal if you can) to bind

1 egg (or flax “egg”) to hold it together

Bake as small balls or in a lined dish

Tip: taste before salting — herbs can do most of the heavy lifting. Remember the goal is to have no more than 6 g of salt per day in total.

Meal 6: Gravy + sauces

Typical: very salty gravy, buttery sauces, lots of it

Healthier swap:

Flavour-first gravy , small portion size

Why it works: keeps taste, reduces salt intake

Simple gravy idea:

Use pan juices + onions/veg from the roasting tray

Add good stock - home made if possible

Thicken with cornflour slurry

Boost flavour with pepper, thyme, splash of balsamic, a little mustard

Cranberry sauce: mix cranberry with orange zest and let the fruit do the sweetness (less added sugar).

Health warning: remember some people can’t have cranberry’s, such as warfarin and other blood thinners. It’s important to check with your pharmacist or clinical team if any of your medications interfere.

Meal 7: Sprouts

Typical: boiled sprouts + butter, sprouts drowned in cream or with bacon

Healthier swap:

Roasted sprouts with garlic + chestnuts

Why it works: roasting improves taste with less need for butter/cream.

Quick method:

Halve sprouts, toss lightly with oil spray

Add garlic, pepper, a squeeze of lemon

Add chopped chestnuts near the end

Optional: sprinkle parmesan (small amount) for big flavour

Meal 8: The main Christmas dinner plate

Typical: “everything everywhere” plate + seconds

Healthier swap:

A balanced plate you’ll still enjoy

This is the biggest win for most people — and it works brilliantly for those who want to enjoy Christmas and feel confident with their choices.

Simple plate guide:

½ plate veg/salad (sprouts, carrots, greens, red cabbage, etc.)

¼ plate protein (turkey, fish, vegetarian option)

¼ plate carbs (roast potatoes, parsnips, stuffing)

Two small habits that help massively:

Eat slower

Drink water early in the meal (especially if you’re having alcohol later)

This can also be used when eating buffet style meals, focus of food group and balance

Meal 9: Cheese board

Typical: lots of cheese + crisps + white crackers

Healthier swap:

A “balanced board”

Why it works: you still get cheese, but it becomes a plate not a black hole.

Build it like this:

Pick 2–3 cheeses (strong ones = smaller portion)

Add grapes/berries/pear slices

Add nuts (small handful)

Add crunchy veg (carrots, peppers, cucumber)

Choose wholegrain crackers or oatcakes

Add something high-protein like cottage cheese or skyr dip (optional)

Portion tip: cut cheese into smaller pieces before serving — you eat less without noticing.

Meal 10: Mince pies

Typical: big mince pies, multiple per day

Healthier swap:

Mini mince pies or “mince pie yogurt pots”

Why it works: same flavours, lighter portion, more protein.

Mince pie yogurt pot (1 serving):

Greek yogurt or skyr

1 tbsp mincemeat stirred through

Crushed oatcake or a small piece of shortbread on top

Orange zest + cinnamon

If you want the real mince pie: go mini, and actually sit down to enjoy it.

Meal 11: Trifle / Christmas pudding

Typical: heavy cream, large portions, lots of sugar

Healthier swap:

Light trifle cups

Why it works: you keep dessert, but reduce the saturated fat and calories

Quick trifle cup:

Berries (fresh/frozen)

A small layer of sponge fingers or leftover cake (small!)

Custard made with semi-skimmed milk (or light custard)

Top with Greek yogurt + mixed spice

Easy portion win: serve in a small glass — you get the treat without the overload.

Meal 12: Leftovers day

Typical: beige buffet, turkey sandwiches with mayo, constant grazing

Healthier swap:

Leftover glow-up (3 ideas)

Why it works: you stop the all-day grazing and build real meals again.

Turkey + veg soup

Turkey, leftover veg, stock, herbs, barley or lentils

Turkey wrap

Wholegrain wrap, hummus, turkey, salad, pickles

Box meal

Turkey + veg + roasties on a plate (yes, again) — just portion it properly

Extra Christmas tips that genuinely help

Alcohol: alternate each drink with water. Alcohol can trigger poor sleep, reflux, and appetite creep. Remember the guidance is to have no more than 14 units of alcohol per week and to spread this across several days.

Salt: watch cured meats, gravy, stuffing mixes, crisps — your BP will thank you.

Grazing: decide your “treat window” (e.g., after lunch) and keep snacks off the table the rest of the day. Remember your goal.

Move a little: a 5–10 minute walk after food can help digestion and blood pressure

Participate in the My Movement Medicine Christmas Challenge:

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