When Gen Cohen lost 50 pounds in 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 said, she had tried all sorts of fad diets but always regained any weight she lost afterward. 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 keep 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.
The dietitian Nichola Ludlam-Raine told Business Insider that Cohen's recipes were 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.
Ludlam-Raine said most recipes were balanced in terms of macros and provided at least one portion of fruit or vegetables, but she said coconut sugar wasn'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.