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7-day Christmas meal plan: How to eat healthily this Christmas

Robbie Puddick
Written by

Robbie Puddick

Medically reviewed by

Fiona Moncrieff

5 min read
Last updated May 2024

Jump to: How to build a balanced meal for Christmas | 7-day Christmas meal plan

There’s a common misconception that when Christmas comes around, all cards are off the table, and you can’t eat well when there’s so much temptation around you.

While you’re likely to overindulge a bit this Christmas (which is perfectly normal), you can still eat healthy most of the time.

Alongside our 7-day Christmas meal plan, we’ve got three tips to help you over the festive period: 

  1. Factor it in: If you enjoy a mince pie, a dessert, or an evening out with friends, factor it in. That means planning for those occasions you know will come, then you can enjoy them, and carry on with the rest of your day. You’ll see how this is balanced in the 7-day meal plan.
  2. Include a source of protein with each meal: Protein is incredibly filling and will help you ensure you’re eating a comfortable amount at each meal.
  3. Pile on the veggies: Vegetables and the fibre within them help to send signals to the brain, letting them know you’re full and have had enough to eat.


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How to build balanced meals over Christmas

Many people on Second Nature, like Jo, have found food freedom with Second Nature and have been able to achieve weight loss while enjoying the holiday season.

Our team of registered nutritionists and dietitians have put together this 7-day Christmas meal plan to give you an idea of how to enjoy a healthy diet and the Christmas season with Second Nature’s approach.

All the recipes in this weekly meal plan are low in refined carbs and sugars, made from whole foods, packed full of veg, and tailored to keep you fuller for longer.

As a bonus, we’ve also factored in many of your favourite desserts and Christmas foods to give you an idea of how we balance nourishment and enjoyment here at Second Nature.

If you’d like to join 150,000 other people who’ve joined the Second Nature programme, improved their health, and found food freedom: take our free health quiz here.

Now, onto the good stuff.

7-day Christmas meal plan

The following healthy meal plan shows how you could use Second Nature recipes to successfully begin your weight loss journey.

Complete recipes and instruction videos of the example meals are available by clicking on the meal you want to make.

Not all these meals will suit your preferences, but we also have many more healthy recipes you could swap in for other dinner ideas. To get you started on Monday, prep your overnight oats on Sunday evening.

This meal planner includes Christmas foods that are factored in and some Second Nature top tips on managing intake over the holiday season. We also include some quick meal prep tips to help save you time in the kitchen.

Making a shopping list ahead of time will save you time and money, and you’re less likely to give in to cravings in the shop and buy fewer unhealthy options.

This healthy eating meal plan is printable; feel free to save the page as a PDF.

MONDAY Overnight oats

Quick prep: double the portions, so you’ve got two days ready.

Ham and mustard sandwich Coconut Lentil Dahl

(Optional toppings: 2 tbsp Greek yoghurt and 2 tbsp roughly chopped parsley)

Second Nature tip: Serve with a chickpea curry for a Friday night feast for the family.

Quick prep: Put leftover dahl into a container in the fridge for dinner on Wednesday

TUESDAY Pre-prepped overnight oats Ploughman’s lunchbox

Quick prep: double the portions and have a box ready for tomorrow. Shape the mince for the meatballs and leave it in the fridge.

Meatballs in chilli tomato sauce

(Optional toppings: grated hard cheese)

Quick prep: Put leftover meatballs into containers for dinner on Thursday.

Factored in: Movie night – popcorn and some celebrations.

WEDNESDAY Yoghurt bowl

Quick prep: marinade the chicken and chop the vegetables for dinner


Pre-prepped ploughman’s lunchbox Leftover coconut dhal

Second Nature tip: Serve on top of baked sweet potato.

Quick prep: make the tomato soup ready for tomorrows’ lunch.

THURSDAY Mango chia pudding

Second Nature tip: Add a dash of cinnamon for a Christmassy hit.

Quick prep: double the portions so you’ve got two days ready

Tomato soup

Quick prep: double the portions, so you’ve got two days ready.

(Optional: + sliced chicken or boiled eggs to increase protein)

Factored in: Christmas shopping with afternoon tea.

Leftover meatballs in chilli tomato sauce

Second Nature tip: Eat without distraction, so no phones or TV. This will help you tune into your fullness signals.

FRIDAY Pre-prepped chia pudding with mango

Quick prep: chop vegetables and portion cheese ready for dinner

Leftover tomato soup

(Optional: + sliced chicken or boiled eggs to increase protein)

Factored in: Work Christmas party with a buffet spread and two glasses of wine or beer.

Second Nature tip: Have some protein and veggies first and drink water in-between alcohol drinks.

SATURDAY Yoghurt bowl

Quick prep: marinade the chicken and chop the vegetables for dinner

Courgette Frittata slice +

Salad (2x handfuls of baby spinach, 1 tomato, ¼ cucumber, ½ chopped red pepper, pre-prepped lemon salad dressing)

Quick prep: Start some of your Christmas dinner prep and leave in the fridge ready to cook.

Traditional Christmas eve spread.

Factored in: Two mince pies with cream for pudding.




SUNDAY Scrambled eggs (2-3 eggs) on multi-grain seeded toast

(Optional: 1 grilled tomato, 1 handful baby spinach, 2 rashers of back bacon)

Quick prep: start your Christmas dinner prep now.

Factored in: Christmas dinner with pudding and two glasses of red wine.

Second Nature tip: Eat your protein and vegetables first, you might feel fuller after.

Quick prep: put leftovers in the fridge

Still relatively full but need something to tie you over? Enjoy a bowl of yoghurt and herbal tea.



100g Greek yoghurt with a handful of berries and chia seeds

Homemade muesli and Greek yoghurt

Fruit and peanut butter (or another nut butter)

½ – 1 blueberry oat pancake

½ – 1 courgette frittata slice

Veggie sticks with 60g hummus

A handful of roasted cashews

Roasted chickpeas

1-2 hard-boiled eggs

1-2 slices of grilled halloumi


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Meal Plan

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