Bethany Dobson creates lower-calorie, high protein meals.
Georgie Glass
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
Bethany Dobson’s stuffed crust pizza.
Georgie Glass
Serves one
Ingredients
For the base:
70 grams self-raising flour100 grams 0% fat Greek yogurt1/2 teaspoon mixed herbs1/2 teaspoon garlic powder1/2 teaspoon salt10 grams light cheese for the stuffed crust
For the toppings:
100 grams cooked chicken10 grams pizza Sauce15 grams BBQ SauceChopped onionChopped pepper10 grams light cheese
Method
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.Sprinkle some flour onto a surface and roll out the dough.Line the edges of the dough with cheese and fold over to make the stuffed crust.Add the toppings.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
Bethany Dobson’s cheeseburger pie
Georgie Glass
Serves four
Ingredients
For the potato fries topping:
600 grams white potatoesSalt and pepper
For the burger filling:
750 grams 5% fat ground beef1/2 teaspoon mixed herbs1/2 teaspoon garlic powder1 white onion, diced1 beef stock cube, dissolved in 50 milliliters boiling water1 teaspoon tomato puree20 grams burger sauce
For the cheese sauce:
2 light cheese slices20 milliliters 2% milk
For toppings:
6 light cheese slicesCrinkle-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
Bethany Dobson’s overnight oats.
Georgie Glass
Serves one. You can also make in bulk and store in the fridge for three to four days.
Ingredients
40 grams rolled oats30 grams chocolate protein powder100 grams 0% fat Greek yogurt10 grams cocoa powder50 millileters almond milk10 grams chocolate chips2 drops vanilla extract
Method
Mix everything together in a jar, ensuring there are no lumps.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.
