I lost 20 kilos with these protein recipes

Georgie Glass

When Bethany Dobson started learning about nutrition and strength training, it was a game-changer. For years, she thought she needed to eat a restrictive diet and do cardio every day to lose fat. But then she realized she just needed to understand how calories and, to a lesser extent, macronutrients (protein, carbohydrates and fat) work.

This knowledge enabled the 22-year-old Brit to develop higher-protein, lower-calorie versions of her favorite foods. This allowed her to achieve her nutritional goals without making major sacrifices, making her fat loss sustainable. About four years ago, she lost 20 kg – and has maintained her healthy lifestyle ever since.

Read also

Nutrition expert: These 7 foods are good for brain and gut health

Although all macronutrients are important in a balanced diet, adequate protein intake is particularly crucial for fat loss. This is because proteins promote satiety. They also help the body maintain muscle while losing fat. This means that body composition actually changes.

As more and more people have become interested in fitness and muscle building in recent years, the global protein supplements market has reached a volume of $23.45 billion (about €21.83 billion) in 2023, according to Precedence Research, and is expected to reach $49.68 billion (about €46.24 billion) by 2032. However, nutritionists generally recommend aiming for protein intake through whole foods before resorting to supplements.

Read also

I weighed 190 kilos and couldn’t control my eating – so I lost half my body weight

Following the success of her own fitness journey, Dobson now works full-time as a weight loss coach and personal trainer. This month, she released her second recipe e-book. Dobson shared with Business Insider (BI) three of her favorite high-protein recipes, all of which are approved by nutritionist Charan Bijlani.

Stuffed crust pizza with grilled chicken and cheese

Georgie Glass

Ingredients (for one person)

For the ground:

• 70 g flour
• 1/2 teaspoon baking powder
• 1 pinch of salt
• 100 g Greek yogurt with 0 percent fat
• 1/2 teaspoon mixed herbs
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 10 g light cheese for the filled crust

For the toppings:

• 100 g cooked chicken
• 10 g pizza sauce
• 15 g BBQ sauce
• Chopped onion
• Chopped peppers
• 10 g light cheese

Read also

Longevity diet: A cook from the Greek Blue Zone reveals her favorite simple recipes

preparation

1. Mix the flour, baking powder, salt and spices in a bowl, then add the Greek yogurt. Mix until a dough forms. You may need to add a little more water or flour to get the right consistency.
2. Sprinkle some flour on a work surface and roll out the dough.
3. Cover the edges of the dough with cheese and fold over to form a filled crust.
4. Put the topping on top.
5. Place on a baking tray lined with baking paper and bake in the oven at 180 °C for 20-30 minutes until the dough is done.

Nutritional information

Calories: 583

Protein: 59 grams

Carbohydrates: 64 grams

Fat: 10 grams

Read also

The vegetarian diet is considered very healthy – but vegetarians should avoid this

Bijlani told BI that Dobson’s recipe is a great, higher-protein pizza option that’s very tasty. “If you choose whole wheat flour, you can make this meal a little more nutritious with extra fiber,” she added. “Adding extra vegetables on the pizza or eating a salad with it is a great way to make sure you’re getting a serving of vegetables.”

Cheeseburger Casserole

Georgie Glass

Ingredients (for four persons)

For the potato fries topping:

• 600 g potatoes
• salt and pepper

For the burger:

• 750 g reduced-fat ground beef (5 percent fat)
• 1/2 teaspoon mixed herbs
• 1/2 teaspoon garlic powder
• 1 white onion, diced
• 1 beef stock cube, dissolved in 50 milliliters of boiling water
• 1 teaspoon tomato puree
• 20 grams of burger sauce

Cheesesauce:

• 2 light cheese slices
• 20 milliliters of UHT milk

For covering:

• 6 cheese slices
• Gherkins cut into strips

Read also

Extra wishes, spiciness and healthy snacks: These are the eating habits of Gen Z

preparation

Potato fries:

• Cut the potatoes into slices and cook in the microwave for five to seven minutes.
• Spray with olive oil, season and fry in the air fryer for 20 minutes at 200 °C or bake in the oven for 30 minutes at 180 °C.

Filling:

• Season the ground beef with herbs and garlic powder and fry with the onions until brown.
• Add the remaining ingredients and simmer for five to ten minutes.

Cheese sauce:

• Melt the cheese slices with the milk in a small pan until smooth.

Put together:

• Place the beef mixture in a large baking dish and top with the cheese slices and chips. Then bake at 180°C for five to ten minutes until the cheese has melted.
• Garnish with the pickles and melted cheese sauce.

Read also

I want to lose fat and build strength: A nutritionist advised me to eat more carbohydrates and fat

Nutritional information

Calories: 458

Protein: 50 grams

Carbohydrates: 34 grams

Fat: 15 grams

Bijlani says peeling the potatoes is a great way to increase the fiber content of the meal. “By using a variety of herbs and spices, you can add a lot of flavor and even skip the salt altogether,” she says, adding that another option is to use a low-sodium bouillon cube.

While cucumbers are good, Bijlani recommends adding vegetables or salad to increase fiber and promote gut health.

Read also

How to build more muscle with less weight – according to a professional bodybuilder

Chocolate Brownie Overnight Oats

Georgie Glass

Ingredients (for a person)

• 40 g oat flakes
• 30 g chocolate protein powder
• 100 g Greek yogurt with 0 percent fat
• 10 g cocoa powder
• 50 milliliters of almond milk
• 10 grams of chocolate chips
• 2 drops vanilla extract

method

1. Mix everything in a glass and make sure there are no lumps.
2. Cover and refrigerate overnight.

Nutritional information

Calories: 385

Protein: 40 grams

Carbohydrates: 42 grams

Fat: eight grams

Read also

3 tips from a gastroenterologist on how to eat more fiber without getting a bloated stomach

According to Bijlani, this recipe is high in fiber thanks to the oats and high in protein thanks to the protein powder and yogurt.

“By adding nuts or seeds, you can add healthy fats, more fiber and a plant-based variety that the gut will love,” she explains. Using vanilla extract can add some sweetness without added sugar and even reduce the amount of chocolate chips. Fresh or frozen fruit would make the meal more balanced and add more flavor, says Bijlani.