Gen Cohen makes a high protein version of chocolate mousse. Gen Cohen Gen Cohen lost 50 pounds by eating in a gentle calorie deficit with plenty of protein. She’s maintained her weight for seven years. Cohen shared eight of her favorite high protein recipes with Business Insider. Advertisement When […]
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- Gen Cohen lost 50 pounds by eating in a gentle calorie deficit with plenty of protein.
- She's maintained her weight for seven years.
- Cohen shared eight of her favorite high protein recipes with Business Insider.
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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.
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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.
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Chocolate pancakes
Serves four
Ingredients:
1 cup (250 grams) Greek yogurt, at room temperature
2 eggs, at room temperature
1 tablespoon vanilla sugar
1 tablespoon coconut sugar
1 ⅓ cup (170 grams) all-purpose flour
1 tablespoon cocoa powder, unsweetened
1 ½ teaspoon baking powder
½ teaspoon baking soda
1 tablespoon coconut oil
Toppings of choice
Method:
In a bowl, whisk the yogurt with the eggs, vanilla sugar, and coconut sugar. In a second bowl, sift the flour, cocoa, baking powder, and baking soda. Fold the wet ingredients into the dry and mix until they are combined.
Preheat a frying pan over a low heat, brush it with some oil, and place in two tablespoons of batter per pancake. Fry over a low heat until golden brown, about three minutes. Flip the pancakes and cook again for about three minutes.
Serve with your favorite toppings (not included in the nutrition information).
Nutrition per serving:
279 calories, 12 grams protein, 41 grams carbs, seven grams fat
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Berry and almond protein smoothie
Serves one
Ingredients:
¼ avocado
1 scoop (30 grams) vanilla protein powder
1 cup (240 milliliters) almond milk, unsweetened
½ cup (70 grams) blueberries
½ cup (60 grams) raspberries
2 tablespoons almonds
4 tablespoons Greek yogurt
Method:
Place all the ingredients into a high-speed blender and blitz until smooth. Pour into a glass and serve immediately.
Nutrition:
441 calories, 40 grams protein, 30 grams carbs, 21 grams fat
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Turkey and sweet potato sliders
Serves four
Ingredients:
3 sweet potatoes, sliced into ½ inch (1.25 centimeter) rounds
3 tablespoons olive oil
1 pound (450 grams) 94% lean ground turkey
2 tablespoons green onion, sliced
1 egg
½ cup (55 grams) almond flour
½ teaspoon paprika
1 tablespoon nutritional yeast
1 tablespoon tamari
1 teaspoon Dijon mustard
salt and pepper to taste
Method:
Preheat the oven to 350°F (180°C). Line a baking sheet with baking paper.
Lay the sliced sweet potatoes on the baking sheet, drizzle with one tablespoon of olive oil, and season with salt and pepper. Place the baking sheet into the oven and bake the sweet potatoes for 20 minutes.
Place all the ingredients for the turkey sliders into a large bowl and mix to combine. Using your hands shape the mixture into eight even-sized patties.
Heat the remaining two tablespoons of olive oil in a skillet over a medium heat. Cook the patties for about three minutes on each side, until browned and cooked through.
To assemble the sliders, sandwich the turkey patty in between two sweet potato slices, adding the toppings of your choice. Serve immediately.
Nutrition per serving:
424 calories, 29 grams protein, 24 grams carbs, 25 grams fat
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Protein cookies
Makes 12
Ingredients:
1 cup (250 grams) peanut butter
⅔ cup (120 grams) coconut sugar
1 egg
½ cup (55 grams) vanilla protein powder
Method:
Preheat the oven to 350°F (180°C). Line a baking sheet with baking paper. Place all the ingredients into a large bowl and mix until well combined.
Form the mixture into 12 balls and place them on the lined baking sheet. Press down each ball to form a cookie.
Place the tray into the hot oven and bake the cookies for 12 to 14 minutes, or until the edges of the cookies start to brown.
Remove from the oven, place the baking sheet onto a wire rack, and let the cookies cool completely on the baking sheet.
Store the cookies in an airtight container for up to 14 days.
Nutrition per cookie:
186 calories, eight grams protein, 16 grams carbs, 12 grams fat
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Pineapple-marinated chicken with pineapple salsa
Serves four
Ingredients:
3 tablespoons coconut sugar
2 tablespoons rice vinegar
1 tablespoon tamari
1 tablespoon fish sauce
3 tablespoons olive oil
1 teaspoon garlic powder
½ teaspoon. cayenne pepper
1 cup pineapple, diced
1 small red onion, diced
2 tablespoons coriander, chopped
2 tablespoons pineapple, grated, including juices
1 ½ pounds (680 grams) chicken breasts, diced
2 cups white rice, cooked
Method:
For the marinade: In a large bowl, stir together the coconut sugar, rice vinegar, tamari, fish sauce, two tablespoons of olive oil, garlic powder, ground cayenne, and salt and black pepper.
For the salsa: Transfer one tablespoon of the marinade to a medium bowl and add the diced pineapple, red onion, and coriander. Toss until well mixed and set aside.
Add the grated pineapple and its juices to the marinade, then add the chicken and toss to coat. Set aside to marinate for 15 minutes.
Once the chicken is done marinating, heat a large pan over medium-high and add the remaining one tablespoon of olive oil. Add the chicken, leaving the marinade behind. Cook until browned on all sides, seven to eight minutes.
Serve the chicken over rice and top with pineapple salsa.
Nutrition per serving:
458 calories, 42 grams protein, 38 grams carbs, 15 grams fat
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Pistachio-crusted salmon
Serves six
Ingredients:
2.8 pounds (1.3 kilograms) salmon filet
1 tablespoon olive oil
2 garlic cloves minced
2 tablespoons honey
salt & pepper
½ cup (75 grams) pistachios
14 ounces (400 grams) green beans, trimmed
1 lemon, in wedges, to serve
Method:
Heat the oven to 375°F (190°C). Line a baking sheet with baking paper.
Rub the flesh of the salmon with olive oil. In a small bowl, mix the garlic and honey, and spread over the salmon. Season with salt and pepper.
Lay the salmon onto the baking tray, skin size down. Chop the pistachios and press them onto the salmon. Finally, place the green beans around the sides.
Place the baking sheet into the hot oven and bake for 15 to 20 minutes until the salmon flakes easily and is cooked through. Serve with lemon wedges.
Nutrition per serving:
426 calories, 46 grams protein, 14 grams carbs, 21 grams fat
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Sheet pan harissa chicken with chickpeas and sweet potatoes
Serves six
Ingredients:
1½ pounds (680 grams) chicken breasts
4 tablespoons olive oil
2 lemons: 1 juiced & zested, 1 sliced
2 tablespoons harissa paste
1 tablespoon honey
Salt and pepper
2 sweet potatoes, cut into chunks
1 red onion, sliced
1 x 14 ounce (400 gram) can chickpeas, drained
½ cup (80 gram) crumbled feta
⅓ cup (60 gram) green olives
Method:
Preheat the oven to 425°F (220°C).
Place the chicken breasts onto a baking tray and add two tablespoons of olive oil, along with the lemon juice, lemon zest, harissa paste, and honey. Season with salt and pepper and toss together until the chicken is well coated.
Add the sweet potatoes, onion, and chickpeas to the tray, and toss with the remaining two tablespoons of olive oil. Arrange everything in an even layer, lay the lemon slices over the chicken, and place the tray into the hot oven.
Roast for 40 to 45 minutes, tossing halfway through, until the chicken is cooked through and the potatoes are golden.
Serve warm, top with feta cheese and olives.
Nutrition per serving:
378 calories, 32 grams protein, 25 grams carbs, 17 grams fat
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Protein chocolate mousse
Serves four.
Ingredients:
1 cup (170 grams) dark chocolate chips
1 ½ cups (360 grams) Greek yogurt
⅓ cup (30 grams) cacao powder
Method:
Melt the chocolate chips in the microwave or in a water bath. Allow the chocolate to cool down a bit before making the mousse.
Place melted chocolate, Greek yogurt, and cacao powder in a high bowl and mix whip using a hand mixer until well combined and creamy.
Divide between four serving glasses, cover, and place the mousse into the fridge for at least two hours or overnight. It will get thicker as it chills in the fridge.
Nutrition per serving:
354 calories, 14 grams protein, 29 grams carbs, 21 grams fat
