Bethany Dobson

I genuinely can’t believe how much food is here for under 400 calories 😂 this is my LOADED squash

If you want 150+ meals built exactly like this - go here: https://themacrofriendlycookbook.com/collections/the-mfc-collection . I’ll send you straight over to grab my recipe ebook bundle 📚

This has become one of my go to comfort meals. Takes barely any effort, tastes unreal, and keeps me full for hours 🙏🏼

The bigger I can make my meals without the calories getting bigger, the easier this whole thing becomes. That’s the whole goal here ladies!!

Half a butternut squash (150g)
150g 5% beef mince (full recipe on my last post)
15g feta
10g sriracha
Big side salad

399 calories, 39g protein, 20g carbs, 16g fat 🫱🏻‍🫲🏼

Protein. Volume. Slow release carbs. Healthy fats. Actually tastes good. BOOM

Enjoy guys 💕

I know this isn’t the protein pizza or the fancy high protein tiramisu cheesecake you wanted

It’s beef mince. In a pan. For 7 minutes. Revolutionary stuff 😂

But this boring meal has done more for my fat loss than any viral recipe I’ve ever saved (and never made haha)

You don’t need another recipe. You’ve got 400 saved already. You’ve screenshot enough “high protein meals” to write your own cookbook. AND you’re still ordering Deliveroo twice a week.

The women who actually get results aren’t making protein ice cream at 9pm. They’re cooking the same simple s**t every week that takes no effort, no thought, and no 47 ingredients and can be done around a stressful work week, the kids, the last min emergencies.

Mince. Rice. Veg. Done. 7 minutes. While you’re still scrolling for the perfect recipe I’ve already eaten and washed up.

Put down the phone Janet. Stop looking for the most exciting meal and start making the one you’ll actually eat more than once 😂

The unsexy stuff works because you’ll actually do it. Consistently, every week. THATS ALL FAT LOSS CARES ABOUT

That’s it. That’s the secret. Sorry it’s boring 🤷‍♀️

Let me introduce you to my hungry bitch snacks 🙋🏼‍♀️🤣

Repeat after me ladies: we eat BIG to lose fat, not small !!!

a TINY breakfast bar is around 230 calories, but it’s gone in about 30 seconds and you’re hungry again an hour later

I’d rather spend another 60–70 calories and have my chicken avo sliders:
• 3 rice cakes
• 30g avocado
• 100g cooked chicken
• 5-10g sriracha

for 295 calories and 34g protein !!

For pretty much the same calories, I’ve got a HUGE snack that actually fills me up

This is exactly how I want you to think about food now 🫱🏻‍🫲🏼

Not “what’s the lowest calorie option?”

“What’s going to keep me full the longest?”

That’s how I lost 20kg without feeling like I was constantly fighting hunger 🤝🏻

If you want 150+ meals built exactly like this - go here: https://themacrofriendlycookbook.com/collections/the-mfc-collection . I’ll send you straight over to grab my recipe ebook bundle 📚

This is how I save 400 calories in my lunch 🤯

801 calories ➡️ 400 calories !!!

What makes the difference?
• 15g olive oil → Spray oil (135 ➡️ 5 calories)
• 15g butter → No butter (108 ➡️ 0 calories)
• Toast → Butternut squash (95 ➡️ 68 calories)
• 2 eggs + avocado → 2 eggs + egg whites + chicken (21g ➡️ 49g protein)
• 75g avocado → Huge salad (120 ➡️ 20 calories)
• 30g BBQ sauce → Greek yoghurt + sriracha (29 ➡️ 9 calories)
• Snack Bar → 150g melon (170 ➡️ 51 calories)

400 fewer calories
49g vs 21g protein
3x the food volume

Fat loss isn’t about eating less... it’s about USING your calories better 🤝🏻

I’ve got an entire indepth YouTube video showing my 10 favourite foods for fat loss and how to use them tactically. You’ll want to take notes before your next food shop!!

Watch here: https://youtu.be/5i00TE9Igow

OR if you want all of my recipes made up for you ready to use - go here I’ll send you my ebooks with 100s recipes in to make fat loss EASY: https://themacrofriendlycookbook.com/collections/the-mfc-collection

Enjoy gang! 💕

What the hell is going on?

The amount of influencers and marketing campaigns I’ve seen this week of girls smoking is CRAZY. Cute outfit pics with a ciggy. Trying to make it look sexy and cute. Nope.

Smoking is not chic. It’s not cool. It’s not something we should be romanticising AT ALL, especially to the younger generation

What you do now will impact you in your 70s and 80s. Please please please look after your long term health. You want to be mobile, strong, and independent.

Build muscle, fuel your body properly, eat natural whole foods, sleep well, have fun, have purpose

Do not buy into this trend and forget about how insanely unhealthy they are !!!

I genuinely can’t believe how much food is here for just over 400 calories 🤣🤝🏻

This is one of my comfort meals!! So easy to whack in the oven and tastes INSANE

This is your reminder that fat loss meals do NOT have to be tiny !!!

The bigger I can make my meals without making the calories bigger… the easier fat loss becomes.

This Greek chicken plate is one of my favourites at the minute 👇🏼

100g cooked chicken breast
100g whole grain basmati rice
200g butternut squash
200g tenderstem broccoli
15g feta
Rocket
15g honey sriracha sauce

484 calories, 45g protein, 59g carbs, 10g fat

The Hungry Bitch formula never changes…
Protein ✅
Volume ✅
Carbs ✅
Healthy fats ✅
Actually tastes GOOD ✅

This is literally how I’ve lost 20kg without feeling like I’m on a diet

If you want another 150+ recipes built exactly like this, go here for my recipe ebook bundle to buy 🤝🏻📘: https://themacrofriendlycookbook.com/collections/the-mfc-collection

This is how I eat on holiday to feel good without food TAKING over

If you’ve never struggled with food noise you probably won’t understand. But if you have - you already know exactly what I’m talking about.

I’ve struggled for a lot of my life with food noise and emotional eating.

It’s not just enjoying yourself. It’s feeling like you HAVE to eat everything. Like you’ll miss out if you don’t. Like you can’t leave food on the plate even though you’re already full. Waking up bloated, feeling awful, and doing the exact same thing again at lunch because “well it’s holiday isn’t it.”

And there is NOTHING wrong with eating whatever you want on holiday. A week off track changes nothing. This isn’t about that.

This is about the fact that for me it wasn’t just holiday. It was how I was with food everywhere. Birthdays. Meals out. Events. Holiday just triggered it.

I still eat the gelato. Still have dessert. Still have drinks 😂 But I don’t eat past the point of feeling sick anymore. I don’t eat things I don’t even want just because they’re there.

I’m now 15kg down and I haven’t had these thoughts in years because I put restriction in place and learned what felt the best for my body and the biggest difference is that I actually enjoy food now instead of inhaling it because I’m scared of missing out 🙏🏼

It’s such a freeing feeling actually wanting to eat well and train because you love your body, not because you hate it!!

if you struggle with food noise, fomo around food, or eating past full just because it’s in front of you - i get it. i’ve been there. and i want to help you fix it !! 🫱🏻‍🫲🏼

The 5 step formula behind my Hungry Bitch recipes 🙋🏼‍♀️🤣

Every meal I make follows the same structure. Nothing fancy, but it’s the reason I can eat HUGE plates of food and still lose fat 👏🏻

Protein.
Volume.
Slow release carbs.
Healthy fats.
Actually tastes good.

Here’s the recipe for the High Protein Fajita Chicken Salad 👇🏼
- 140g cooked chicken breast (paprika, salt & pepper)
- BIG handful of lettuce
- Fajita veg (I used peppers, onions & sweetcorn)
- 1 grilled mini tortilla

Dressing: 40g avocado, 20g passata, 10g BBQ sauce, 15g 0% Greek yoghurt, Juice of ½ lime, Smoked paprika, garlic powder & chilli flakes

445 calories, 48g protein, 39g carbs, 14g fat, 10g fibre

This is literally how I’ve lost 20kg.

I just make my meals bigger without making the calories bigger 🤝🏻

If you want another 150+ recipes built exactly like this, go here: https://themacrofriendlycookbook.com/collections/the-mfc-collection

and I’ll send you my recipe ebooks. They’re all designed for women like me and you who want to lose fat without feeling hungry all day 📘⤵️

What I eat in a day to lose fat as a girl with a huge appetite and a crazy schedule🙋🏼‍♀️

Who else feels like they’re battling between fat loss goals and being successful at your job?? It was always one or the other for me which is why I constantly yo-yo’d with my weight.

Now, I’m 15kg down and maintaining - these are my main tips:

1. Get your activity done FIRST thing in the morning. No one needs you at 5am - less friction, it always gets done 🫡

2. Task pair where you can. Emails on the treadmill, walking pad at your desk, make your steps do double the work !!

3. Delegate your food on busy weeks!! I still love cooking but some weeks I genuinely cannot be bothered (just being real with you 😂) so I get my lunches or dinners sorted.

are the best I could find for meal prep because everything is cooked from scratch with whole food ingredients and no UPFs - which is actually so rare for a meal prep company. They’ve got MyFitnessPal barcodes on every meal too so you just scan and go 🙌🏼 no tracking, no calorie counting, no decision fatigue. It’s honestly been a game changer on my busy weeks.

If you want to try I’ve got a 40% off code for your first box - BETHD40 🤝🏻 that’s nearly half price which is insane!! ad

Enjoy guys 💕

Did I bring my high volume lunch on the boat?? 🤣 yes I did and it tasted incredible

Some people might see this and think “just eat a bloody crisp sandwich and live your life”

This is me living my life !!!

I’m not doing this because I’m trying to restrict myself, I’m doing it because I love the way it makes me feel

I’ve been through a whole journey of knowing what makes me feel good. I used to eat whatever I wanted and I always left the day feeling gassy, bloated and not good.

So no matter where I am or what I’m doing, I will make a way to eat for what feels good for my body! On a boat or not, we will be bringing it with us 🤣🛥️🙋🏼‍♀️

This is funny BUT the main thing is showing you that you DO have way more control than you think to live your life the way you want to.

I’ve got a couple more episodes of the hungry bitch on tour coming… can’t wait to show you what else I got up to 🫱🏻‍🫲🏼🤣