Do you need a snack?

Snacking can be your biggest downfall when you are trying to lose weight so knowing some that will not do too much damage can be helpful

If you eat three healthy well balanced meals you probably don’t need a snack but that doesn’t stop us wanting them and some times they can become a habit.  After all we are all human. When losing weight I found quite a lot of easy snacks that I could build into my healthy eating plan that were all under 125 calories.  In this way I knew if I did want a snack I could have one without too much damage.

Some of this list are less healthy but when you feel you need a chocolate fix or a glass of wine then it is better to have one than beat yourself up. If you want to know more about losing weight without giving up everything you like then contact me at  In the meantime here are some of my snacks

  • 20 grams of popcorn
  • 3 crackers with 1 slice of low fat cheese
  • 20 grams of almonds
  • 6 breadsticks
  • A Curly Wurly
  • A Mcvities Penguin Biscuit
  • Alpen Fruit and Nut Bar
  • Malteasers Fun Treat Size Bag (from a multi pack) or any other fun size bag.
  • Glass of Wine up to 150mls
  • ½ pint of Beer/Lager
  • Bag of French Fries or any other crisp type snack up to 120 calories
  • Pack of Melba Toasts and Triangle of Dairylea Cheese or Laughing Cow low fat cheese triangles
  • Low Fat Yoghurt 125 mls
  • Small scoop of soft ice cream


Lovely Feedback From a Client

If you want to lose weight then here is an update from one of my clients on her successful weightloss with Weight Away.

Alison writes

“I first joined Weight-away in July 2014 with the aim of losing 2 Stone before my daughter’s wedding in January 2015.  Following Sue’s eating plan and with her support I achieved that goal and dropped from a size 16 to a size 12 in 7 months.

14 months and one grand-daughter later I am still maintaining my healthy weight and still wearing size 12 clothes.  In the past when I have dieted the weight has returned within a short period of time, but this time it’s different and the reason for that is because my relationship with food has changed for good.

I no longer deny myself foods that I enjoy, but have learned to eat smaller portions or to substitute them with something similar but with fewer calories, for example I enjoy cheese and biscuits as a snack in the evening but now substitute the crackers for melba toasts and the cheddar for low fat Philadelphia.

I also balance my meals better throughout the day.  I eat more for breakfast which keeps me going until lunchtime so that I’m not tempted to snack mid-morning or over-eat at lunchtime and in the evening.

I allow myself to indulge a little more at weekends and during celebrations because I know that I can balance things out the next day by cutting down on permitted snacks or by following one of Sue’s balancing day eating plans.

I no longer obsessively weigh myself every day, or even every week.  I am in full control, knowing that weight naturally fluctuates throughout the day/week/month but as long as I am eating sensibly and keep within a certain weight range I will maintain my weight-loss and clothing size.

I continue to use the weight-away recipes on a daily basis (I have quite a collection of them now), as my family love them too and I can trust that they are healthy, carefully calorie counted and correctly portioned and they are so tasty and easy to prepare.

Contacting weight-away was one of the best decisions I have ever made.  It has changed my life by making me more healthy, confident and restoring my energy levels so that I am more active and can keep up with my growing grand-daughter.”

If you would like to lose weight and keep it off as Alison has done then contact me at and I would be delighted to help you have the same success.

Alison looking stunning as the Mohter of the Bride

Alison looking stunning as the Mother of the Bride

How did you use your extra hour?

I always welcome the extra hour we get when the clocks go back and I know that yesterday I seemed to have so much more time to do things.

I decided to use a bit of this to cook a lovely breakfast that feels a real treat without being many calories and is a great alternative to a full English Breakfast.

This recipe for rich salmon, spinach and cheesy pots is simple to prepare and even for breakfast I serve it with a small side salad because it is so rich. You can also use it as a starter if you are entertaining.

It is one of many recipes on my Weight Away Plans and if you would like any more information go to

Lovely Breakfast Treat for 250 calories

Lovely Breakfast Treat for 250 calories

Eating Fish is healthy and can be filling!

Sometimes people tell me that they don’t think eating fish is that filling and also not that interesting.

Personally I do like fish as long as it doesn’t come with its head and tail and looks as if it could swim off the plate. That is probably why I like fish pie so much.

This recipe I cooked on Saturday is a great meal to fill you up, uses one of my favourite things to make the sauce Philadelphia Light Garlic and Herb Cheese and will freeze. So if you want a meal that the family can eat which is low in calories try this

Great Fish Pie that will freeze and only 475 calories per portion

Great Fish Pie that will freeze and only 475 calories per portion

Fish Pie
Serves 4
Prep 25 minutes cooking time 45 minutes

Teaspoon of Olive Oil
500g potatoes, peeled and cut into chunks
225g fresh salmon
225g haddock or cod fillets
425ml skimmed milk
3 or 4 Spring onions chopped
200g Philadelpdia Light soft cheese with herbs
100g broccoli lightly cooked florets
50g petites pois frozen, thawed
100g peeled prawns cooked
1 tablespoon parsley or dill chopped 1 pinch
Salt and black pepper freshly ground

Put the potatoes on to cook in a large saucepan of lightly salted boiling water

Put the fish fillets into a large frying pan with 400ml of the milk. Heat, then cover and simmer for 5-6 minutes, until the fish is cooked.

Cool for 10 minutes, strain off and reserve the liquid.

In a large saucepan add the olive oil and gently cook the spring onions for 2 minutes, until softened, but not browned.

Add the soft cheese and stir to combine.

Gradually add the liquid from cooking the fish, stirring well to mix it in.

Add the broccoli, peas, prawns and parsley or dill, mixing together well and season to taste.
Preheat the oven to Gas mark 7 220c / 425f
Using a 1.2 litre (2 pint) pie dish
Break up the fish into large chunks, removing skin and bones and put them into the pie dish. Pour the sauce on top.
Drain and mash the potatoes, season, then beat in the remaining 25 mls of milk.
Pile on top of the fish mixture and then bake for 25- 30 minutes until piping hot and golden brown