Georgie Glass
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.
Georgie Glass
Serves one
Ingredients
For the base:
For the toppings:
Method
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."
Georgie Glass
Serves four
Ingredients
For the potato fries topping:
For the burger filling:
For the cheese sauce:
For toppings:
Method
Potato fries:
Filling:
Cheese sauce:
Assembly:
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.
Georgie Glass
Serves one. You can also make in bulk and store in the fridge for three to four days.
Ingredients
Method
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.