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

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

While all macros are important in a balanced diet, eating enough protein is especially important for losing fat because it helps keep you feeling full. It also helps the body retain muscle while losing fat, meaning you’re actually changing your body composition.

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

However, dietitians generally advise aiming for 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 released her second recipe e-book this month.

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

Cheese and BBQ Chicken Stuffed Crust Pizza

For a

Ingredients

For the base:

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

For the toppings:

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

Method

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

Nutrition

Calories: 583

Protein: 59 grams

Carbohydrates: 64 grams

Fat: 10 grams

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

“Opting for whole wheat flour would be an easy way to make this meal slightly more nutritious with a little added fiber,” she said. “Adding a few extra vegetables on the pizza or having a side salad would be a way to ensure there is a serving of vegetables.”

Cheeseburger Pie

For four persons

Ingredients

For the potato fries topping:

• 600 grams of white potatoes
• Salt and pepper

For the burger topping:

• 750 grams of ground beef with 5% 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 of tomato puree
• 20 grams of burger sauce

For the cheese sauce:

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

For the toppings:

• 6 slices of light cheese
• Crinkle cut pickles

Method

Fries:

• Slice and microwave the potatoes for five to seven minutes.
• Drizzle with olive oil, season and air fry for 20 minutes at 200°C (392°F) or bake 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 golden.
• Add the other ingredients and simmer for five to 10 minutes.

Cheese sauce:

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

Assembly:

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

Nutrition

Calories: 458

Protein: 50 grams

Carbohydrates: 34 grams

Fat: 15 grams

Bijlani said keeping the skin on 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 lots of flavor and even eliminate salt altogether,” she said, adding that another option is to use a low-strength stock cube in sodium.

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

Chocolate Brownie Overnight Oatmeal

For a. You can also prepare it in bulk and store it in the refrigerator for three to four days.

Ingredients

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

Method

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

Nutrition

Calories: 385

Protein: 40 grams

Carbohydrates: 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 nuts or seeds would be a way to add healthy fats, more fiber and plant diversity, which your gut will love,” she said. “By using vanilla extract, you can add a little sweetness without extra sugar and you can even reduce the amount of chocolate chips.”

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