3 High-Protein, Low-Calorie Recipes from a Woman Who Lost 44 Pounds

• Bethany Dobson lost 44 pounds after learning about nutrition and strength training.
• Armed with a new understanding of calories and protein, Dobson was able to create new versions of her favorite foods.
• She shared recipes for pizza, cheeseburger pie, and brownies with Business Insider.

When Bethany Dobson started learning about nutrition and strength training, it was a turning point.

For years, she thought she had to go on a strict diet and do loads of cardio to lose fat, but she realized she just needed to understand how calories, and to a lesser extent, macros (protein, carbs, fats), worked.

This knowledge enabled Dobson, 22, from the UK, to create higher protein, lower calorie versions of his favourite meals, helping him reach his nutritional goals without feeling deprived and making his fat loss sustainable.

About four years ago, she lost 44 pounds., Since then, she has maintained a healthy lifestyle.

While all macronutrients are important for a balanced diet, getting enough protein is especially important for fat loss because it helps you feel full, and it also helps your body retain muscle while you lose fat, actually changing your body composition.

With more and more people becoming interested in fitness and muscle building in recent years, the global protein supplement market is expected to exceed $23.45 billion in 2023 and reach $49.68 billion by 2032, according to Precedence Research.

However, nutritionists generally recommend aiming to get your protein from whole foods before relying on supplements.

Following the success of her own fitness journey, Dobson is now a full-time fat loss coach and personal trainer, and released her second recipe e-book this month.

Dobson shared three of her most popular high-protein recipes with Business Insider, all of which are approved by registered dietitian Charan Bijlani.

BBQ Chicken Cheese Stuffed Pizza

1 serving

material

For the base:

• 70 grams of wheat flour
• 100g 0% fat Greek yogurt
• 1/2 teaspoon mixed herbs
• ½ teaspoon garlic powder
• ½ teaspoon salt
• 10 grams of light cheese for the filling dough

topping:

• 100 grams cooked chicken
• 10 grams pizza sauce
• 15 grams of barbecue sauce
• Chop the onion
• Chopped bell pepper
• 10 grams light cheese

Method

1. Combine flour and seasonings in a bowl, then add Greek yogurt. Mix until a dough forms. You may need to add more water or flour to achieve the right consistency.
2. Sprinkle flour on a surface and roll out the dough.
3. Arrange cheese around edge of dough and fold over to create filled crust.
4. Add toppings.
5. Place on a tray lined with greaseproof paper and bake in a 180°C (356°F) oven for 20-30 minutes or until the crust is cooked through.

nutrition

Calories: 583

Protein: 59 g

Carbohydrates: 64g

Fat: 10 grams

Villani told BI that Dobson’s recipe is a great option for a pizza that’s high in protein and seems full of flavor.

“Choosing whole grains will add fiber and make this meal a little more nutritious,” she says. “Adding a few extra veggies to your pizza or having a side salad will help you get your veggies in.”

Cheeseburger Pie

Serves 4

material

French Fries Toppings:

• 600 grams of potatoes
• Salt and pepper

For the burger filling:

• 750 grams of 5% fat ground beef
• 1/2 teaspoon mixed herbs
• ½ teaspoon garlic powder
• 1 white onion, diced
• Dissolve 1 beef stock cube in 50ml boiling water
• 1 teaspoon tomato puree
• 20g burger sauce

For the cheese sauce:

• 2 slices of light cheese
• 20ml 2% milk

topping:

• 6 slices of light cheese
• Wavy cut cucumber

Method

French fries:

• Slice the potatoes and microwave for 5 to 7 minutes.
• Spray with olive oil, season and air fry at 200°C (392°F) for 20 minutes or bake in the oven at 180°C (356°F) for 30 minutes.

filling:

• Season the ground beef with herbs and garlic powder and sauté it with the onions until browned.
• Add the other ingredients and simmer for 5 to 10 minutes.

Cheese sauce:

• Melt cheese slices and milk in a small skillet until smooth.

assembly:

• Place the beef mixture in a large baking dish, top with cheese slices and fries. Bake at 180°C (356°F) for 5 to 10 minutes, until the cheese is melted.
• Top with cucumber and melted cheese sauce.

nutrition

Calories: 458

Protein: 50g

Carbohydrates: 34g

Fat: 15g

Bijani said eating potatoes with the skin on was a great way to increase the fibre content of the diet.

“You can add flavour by using a variety of herbs and spices, or you can omit the salt altogether,” she said, adding that using low-sodium soup cubes is also an option.

Cucumbers are great, but Bijlani also recommends adding some greens or salads to boost fiber and improve gut health.

Chocolate Brownie Overnight Oats

Serves 1. You can also make a larger batch and store in the fridge for 3-4 days.

material

• 40g oatmeal
• 30g chocolate protein powder
• 100g 0% fat Greek yogurt
• 10 grams cocoa powder
• 50ml almond milk
• 10 grams chocolate chips
• 2 drops vanilla extract

Method

1. Mix everything together in the jar, making sure there are no lumps.
2. Cover and leave in the refrigerator overnight.

nutrition

Calories: 385

Protein: 40 g

Carbohydrates: 42 g

Fat: 8 grams

Bijani said the recipe is high in fiber, thanks to the oats, and protein, thanks to the protein powder and yogurt.

“Adding nuts or seeds adds healthy fats, fiber, and plant variety that your gut will love,” she says. “Vanilla extract adds sweetness without added sugar, and you can cut down on the amount of chocolate chips.”

Using fresh or frozen fruit can help balance your meals and add flavour, says Bijani.