A woman who lost 44 pounds shares 3 of her favorite high-protein, lower-calorie recipes — from pizza to cheeseburger pie

Personal trainer Bethany Dobson learned how to use calories and macros in a way that enabled her to lose fat sustainably while eating her favorite foods.

• Bethany Dobson lost 44 pounds after she learned about nutrition and strength training.
• Dobson's new understanding of calories and protein helped her make new versions of her favorite foods.
• She shared her pizza, cheeseburger pie, and brownie recipes with Business Insider.

When Bethany Dobson started learning about nutrition and strength training, it was a game changer.

For years, she thought she had to eat a restrictive diet and do tons of cardio to lose fat. But she realized she just needed to understand how calories work and, to a lesser extent, macros (proteins, carbs, and fat).

This knowledge enabled Dobson, 22, from the UK, to develop higher-protein and lower-calorie versions of her favorite meals to help her hit her nutrition goals without feeling deprived, meaning fat loss became sustainable.

About four years ago, she lost 44 pounds, and has maintained her healthy lifestyle since.

Although all macros are important in a balanced diet, eating enough protein is particularly important for fat loss, because it helps keep you feeling full. It also helps the body hold on to muscle while losing fat, which means you actually change your body composition.

As more people have become more interested in fitness and muscle-building in recent years, the size of the global protein supplements market surpassed $23.45 billion in 2023 and is expected to reach $49.68 billion by 2032, according to Precedence Research.

However, dietitians generally advise aiming to get protein in your diet through whole foods before turning to supplements.

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

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

Barbecue chicken cheesy stuffed crust pizza

Serves one

Ingredients

For the base:

• 70 grams self-raising flour
• 100 grams 0% fat Greek yogurt
• 1/2 teaspoon mixed herbs
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 10 grams light cheese for the stuffed crust

For the toppings:

• 100 grams cooked chicken
• 10 grams pizza Sauce
• 15 grams BBQ Sauce
• Chopped onion
• Chopped pepper
• 10 grams light cheese

Method

1. Mix the flour and seasonings in a bowl, then add the Greek yogurt. Mix until a dough is formed. You may have to add some more water or flour to get the right consistency.
2. Sprinkle some flour onto a surface and roll out the dough.
3. Line the edges of the dough with cheese and fold over to make the stuffed crust.
4. Add the toppings.
5. Place on a greaseproof paper-lined tray and bake in the oven at 180°C (356°F) for 20-30 minutes, or until the dough is cooked.

Nutrition

Calories: 583

Protein: 59 grams

Carbs: 64 grams

Fat: 10 grams

Bijlani told BI that Dobson's recipe is a great higher-protein pizza option that sounds full of flavor.

"Opting for wholewheat flour would be an easy way to make this meal slightly more nutritious with some added fiber," she said. "Adding some extra veggies onto the pizza or having a side salad would be a way to ensure that there's a serving of veggies."

Cheeseburger pie

Serves four

Ingredients

For the potato fries topping:

• 600 grams white potatoes
• Salt and pepper

For the burger filling:

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

For the cheese sauce:

• 2 light cheese slices
• 20 milliliters 2% milk

For toppings:

• 6 light cheese slices
• Crinkle-cut gherkins

Method

Potato fries:

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

Filling:

• Season the ground beef with the herbs and garlic powder, then fry with the onion until brown.
• Add other ingredients and simmer for five to 10 minutes.

Cheese sauce:

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

Assembly:

• Put the beef mix into a large baking dish then top with the cheese slices and potato fries. Bake for five to 10 minutes at 180°C (356°F) until the cheese is melted.
• Top with the gherkins and melted cheese sauce.

Nutrition

Calories: 458

Protein: 50 grams

Carbs: 34 grams

Fat: 15 grams

Bijlani said that keeping the skin on the potatoes is a great way to up the fiber content of the meal.

"By using a variety of herbs and spices you're able to add a lot of flavor and could even eliminate the salt entirely," she said, adding that another option is to use a low-sodium stock cube.

While gherkins are great, Bijlani recommends adding vegetables or a salad to increase fiber and boost gut health.

Chocolate brownie overnight oats

Serves one. You can also make in bulk and store in the fridge for three to four days.

Ingredients

• 40 grams rolled oats
• 30 grams chocolate protein powder
• 100 grams 0% fat Greek yogurt
• 10 grams cocoa powder
• 50 millileters almond milk
• 10 grams chocolate chips
• 2 drops vanilla extract

Method

1. Mix everything together in a jar, ensuring there are no lumps.
2. Cover and leave in the fridge overnight.

Nutrition

Calories: 385

Protein: 40 grams

Carbs: 42 grams

Fat: eight grams

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

"Adding some nuts or seeds would be a way to add some healthy fats, more fiber, and plant diversity, which your gut will love," she said. "By using vanilla extract, you're able to add some sweetness without any extra sugar and could even reduce the amount of chocolate chips."

Fresh or frozen fruit would make it a more balanced meal and add more flavor, Bijlani said.