Christmas Day under 2,500 calories

    Want to have a fantastic Christmas without piling on the pounds? Check out our complete Christmas menu for under 2,500 calories, it won't leave you hungry...

    Christmas Day under 2,500 calories

    * This menu plan comes with a disclaimer. We understand and whole heartedly agree that Christmas should be enjoyed to the full, food and drink should flow as you desire and calories consumed will neither be judged, nor counted. That said, if you don't want to go overboard on the big day or are simply trying to avoid a long, salad-hugging January, our Christmas Day menu will help you stay within a healthy calorie range (approximately 2,500kcals) - and you won't have to miss out on any of the festivities...

    A few notes before you start planning:

    Why 2,500 calories (kcals)?
    Government guidelines recommend a daily calorie intake of 2,500kcals for men. The recommendation for women is 2,000kcals and for children is 1,800kcals. However, you've probably noticed that food labels refer to one standard Reference Intake (RI) set of figures – those for a moderately active female. We've chosen 2,500kcals as our target value so you can tailor your menu to the Reference Intake most relevant to you. Simply choose the lower calorie options from the choices provided below for each meal.

    What about other RIs?
    All of the recipes listed below have the nutritional information for fat, saturated fat, protein, carbohydrates and salt listed at the end of each recipe. If you are trying to stick to a particular Reference Intake (RI) please consult each recipe individually.

    You can find a list of RIs for men, women and children on the NHS website.

    Christmas Day menu

    SalmonChristmas morning:

    Smoked salmon, blueberry muffins, chocolate croissants - nothing is off our Christmas breakfast menu, simply choose one of the options below and enjoy

    Option 1
    For those looking for a virtuous start to the day, this crunchy granola is filling enough to take you through the morning. 259kcal
    Good-for-you granola
    Combine with...
    You can use frozen berries in this nourishing smoothie for extra convenience. 123kcal
    Breakfast smoothie

    Total: 382kcals

    Option 2
    Scramble your eggs luxuriously with just three ingredients. 254 kcal
    Perfect scrambled eggs
    Combine with...
    Top with smoked salmon for a classic Christmas breakfast treat. 133 kcal
    Scandi smoked salmon

    Total: 387kcals

    Rise & shine juiceOption 3
    This low-fat muffin tastes deceptively indulgent. 202 kcal
    Banana & blueberry muffins
    Combine with...
    Freshly squeezed oranges and lemons complete any breakfast table. 88 kcal
    St Clements rice and shine juice

    Total: 290kcals

    Option 4
    Marzipan, almonds and milk chocolate combine to bring your croissants to new heights of decadence. 384 kcal
    Chocolate & almond croissant

    Total: 384kcals

    Prawn and fennel bisqueThe main event

    Starters and canapés
    Depending on how you organise your Christmas feasting, you may prefer to enjoy one of our suggested starters or instead tuck into a few of the canapés below.


    Suitably special for Christmas Day, this soup is the lowest calorie starter option. 120kcals
    Prawn & fennel bisque

    This lovely light salad is full of flavour. 175kcals
    Smoked salmon with horseradish crème fraîche & beetroot

    For something really special, try scallops atop fresh greens. 146kcals
    Seared scallops with flavoured greens

    This make-ahead soup is low-fat but still substantial. 178kcals
    Curried squash, lentil & coconut soup

    Thai mango cupsCanapés

    If you're planning on having a starter, just have one or two of the below canapés to stay within the target calorie range. If you're sticking with the buffet, mix and match as you fancy.

    These cute canapés take just 15 minutes to make. 53kcals
    Dolcelatte-stuffed figs

    These bite-sized treats are zingy and vegetarian. 19kcals
    Thai mango, chilli & lime cups

    These little bilini-like pancakes are a great gluten-free option. 42kcals
    Sesame & chilli pancakes with tzatziki

    You can make ahead and freeze these zesty fish cakes. 52kcals
    Salmon & lemon mini fish cakes

    Christmas lunch

    Main (A) + gravy (B) + sides (C)

    (A) Main
    Choose from turkey or one of our three vegetarian options - all under 300kcals.

    Meaty centrepiece:
    If you're a meat eater, turkey is a great option for Christmas lunch. Tradition aside, it's low in fat, high in protein and contains fewer calories per slice than chicken.
    Three to four slices roasted turkey (no skin) - approx 300 calories (depending on size)

    Vegetarian centerpiece
    This cheesy main uses vegetarian Parmesan and can be made the night before. 297kcals
    Herby cheese roulade

    Low-fat pastry? A healthy and guilt-free recipe. 213kcals
    Leek, mushroom & goat's cheese strudels

    Slow-roast this stunning and hearty dish. 286 calories
    Aubergines filled with spinach & mushrooms

    (B) Gravy
    No roast would be complete without gravy. If you're opting for a meaty main choose from our make-ahead option or easy red wine gravy, both well under 100 calories per serving.

    This gravy uses up lots of veg and can be kept in the freezer until you're ready to use. 84kcals
    Make-ahead gravy

    A grown-up gravy that's ready in just 10 minutes. 35kcals
    Easy red wine gravy

    Roast potatoes(C) Sides
    Choose your favourites, keeping in mind calories are provided in relation to portion sizes (see recipes for serving information).

    Sticky carrots with thyme & honey 73kcals
    Christmas spiced red cabbage 82kcals
    Creamed spinach 83kcals
    Roasted cauliflower with garlic bay & lemon 96kcals
    Cranberry sauce with port & star anise 51kcals
    All in-one bread sauce 77kcals
    Chunky roast potatoes 168kcals
    Stir-fried sprouts with green beans, lemon & pine nuts 125kcals
    Crisp honey mustard parsnips 149kcals
    Chipolatas wrapped in sage & pancetta 103kcals
    Apricot & hazelnut stuffing 124kcals

    Mince piesPudding

    There isn't a traditional Christmas pudding this side of Lapland that is low in calories. However, we're certain the options here won't leave you disappointed - from mince pies to chocolate mousse, there's something for everyone.

    Gluten-free and egg-free diets are catered for with these crunchy mince pies. 175kcals
    Crumble-topped mince pies

    Lovely and light yet fabulously festive. 115kcals
    Clementine & prosecco jellies

    This nutty fig pudding can be whipped up in just 10 minutes. 162kcals
    Sticky cinnamon figs

    These individual trifle-like pots are low in fat. 160kcals
    Rhubarb & strawberry meringue pots

    Angela Nilsen's dark chocolate pots are surprisingly low in calories. 167kcal Chocolate mousse

    Mulled pear punchDrinks

    While not everyone will need a drink allowance, those who want to enjoy a tipple or two on Christmas Day have been catered for in this menu. Depending on which beverages you choose you'll be able to enjoy three or four throughout the day.

    Merry and mulled, this punch is perfect for festive supping. 177kcals
    Mulled pear & cranberry punch

    A simple classic - use sparkling wine for this celebratory cocktail. 147kcals

    Deliciously different vodka - lovely over ice or with soda water. 104kcals
    Turkish delight vodka

    Blend interesting flavour pairings with crush ice for these frozen favourites 98kcals
    Frozen lychee & mint cocktails

    Perfect for a grown-up brunch. 104kcals
    Spiced Bloody Marys

    A good G&T is a great low-calorie option. Use slim-line tonic to reduce the calorie count even further. 101kcals
    Cucumber & coriander G&T

    Creamy pesto dippersEvening treats

    It's difficult to plan your Christmas evening snacks ahead of time - who knows what you'll fancy! If you're picking at leftovers from the day, try and refer back to the recipe and estimate how many calories are in your portion. Below are a few more ideas for evening eating...

    Lovely little after-dinner treats. 81kcals
    Mint chocolate truffles

    If you need a sweet fix while watching the Christmas day blockbuster these are ideal. 18kcals
    Peppermint candy canes

    Lovely and light but still oh so chocolaty. 97kcals
    Chocolate chip cookies

    Barely any more effort than opening a bag of crisps. 179kcals
    Creamy pesto with prosciutto dippers

    Use up turkey leftovers in these healthy wraps, ideal for a light supper. 267kcals
    Turkey & spring onion wraps

    This page was last reviewed on 2nd November 2018 by Kerry Torrens.

    Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

    All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

    Do you have any healthy advice or calorie-cutting tips for Christmas Day?

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