When Gen Cohen lost 50 pounds over the course of a year seven years ago, she relied on staple recipes and meal prep to help her stay in a sustainable calorie deficit and consume enough protein.
Eating plenty of protein when in a calorie deficit helps you hold on to muscle while losing fat, and also helps keep you feeling full.
Prior to her lifestyle change, Cohen had tried all sorts of fad diets but always regained any weight she lost afterwards. By taking a more balanced approach and not cutting out any food groups or dropping her calories too low, she was able to lose 50 pounds and kept it off.
Cohen is now a certified nutrition coach who helps other people lose fat sustainably. She shared nine recipes from her e-book, "The Balanced Fit Girl Recipe Book," with Business Insider, including pancakes, sliders, and chocolate mousse.
Dietitian Nichola Ludlam-Raine told Business Insider that Cohen's recipes are high in protein and fiber, which are essential for a balanced diet.
"The inclusion of ingredients such as Greek yogurt, chickpeas, nuts, olive oil, lean meats, and oily fish demonstrate a focus on wholesome, nutrient-rich foods which provide calcium, healthy fats, and omega-3 too," Ludlam-Raine said.
Most recipes are balanced in terms of macros and provide at least one portion of fruit or vegetables, Ludlam-Raine said, but she pointed out that coconut sugar isn't necessarily healthier than regular cane sugar (so don't worry if you can't find any), and swapping white rice for brown would boost your fiber.
"These recipes are a great example of how healthy eating can be both enjoyable and diverse," she said.