Bethany Dobson

Bethany Dobson Online Fat Loss Coach, Simple Low Calorie Recipes, No BS Fat loss. Grab my recipe book below⤵️
(15)

10/06/2026

Your blueprint to losing 15–20kg in the next 6 months 🫱🏻‍🫲🏼

The funny thing is, you probably already know what to do 🤣

Eat in a calorie deficit. Hit your protein. Get your steps in. Train a few times a week. Blah blah blah

The problem isn’t knowledge. It’s consistency !!

Because losing 15–20kg isn’t about having one good week. It’s about having 20-40 average weeks in a row

You’re not seeing results because you don’t know what to do. It’s because life gets in the way. A holiday. A birthday. A stressful week at work. A weekend off track. The scale not moving for a couple of weeks.

Then you stop.

That’s exactly why we coach women like you through this every day. The maths isn’t complicated. The hard part is the ACCOUNTABILITY and sticking to it long enough to get the result !!

If you’re serious about losing 10–20kg and actually keeping it off for life, I’m looking for a 15-20 women ready to commit to a 6–12 month transformation and get coached at a high level of accountability with me and my team.

If that’s you, comment READY and I’ll personally reach out ⤵️🤝🏻

(Btw, please only comment if you’re genuinely ready to commit and invest into changing your life. You’ve seen my content for a while and want to do it. Not because you’re feeling motivated for 5 minutes after watching this video haha)

09/06/2026

My hungry bitch fat loss dinner: Greek chicken gyros & chips 🇬🇷🍗🍟

482 calories. 51g protein. And look at the SIZE of it 🤣🤝🏻

I prep a load of these ingredients at the start of the week then whip it together for lunch. The wraps are only 2 ingredients and have nearly 15 G protein !!

This exact meal formula is how I lost 20kg whilst still eating foods I genuinely enjoyed.

My recipe ebooks are packed with meals like this. High protein. High volume. Built for fat loss.

Go here to grab yours: https://themacrofriendlycookbook.com/products/the-macro-friendly-cookbook-ebook-bundle-new 📘

👇🏼 THE RECIPE

🍗 Chicken (marinate then pan fry!)
• 150g chicken breast
• 10g 0% Greek yogurt
• Paprika
• Garlic powder
• Onion powder
• Salt & pepper
• Mixed herbs
• Lemon juice

🍟 Chips (Chuck in the oven for 20-30 mins on 200 degrees)
• 100g potatoes
• Salt & pepper
• Mixed herbs

🫓 Flatbread (kneed together into a dough, then heat on a dry pan)
• 40g self-raising flour
• 50g 0% Greek yogurt
• Salt, pepper & mixed herbs

🥗 Salad:
• Tomato
• Red onion
• Cucumber
• 10g low-fat feta
• Lemon juice

🥒 Tzatziki:
• 20g 0% Greek yogurt
• Grated cucumber
• Salt & pepper
• Mixed herbs
• Lemon juice

Mix the flatbread ingredients into a dough and dry fry until golden.

Season and air fry the chips at 190°C for 20 mins.

Coat the chicken in the yogurt and spices and fry until golden.

Mix together the tzatziki.

Load it all up and enjoy 🤝🏻

Macros: 482 Calories, 51g Protein, 56g Carbs, 5g Fat

This is how you diet without eating boring food 🫱🏻‍🫲🏼 enjoy gang ❤️

08/06/2026

I genuinely can’t believe I went so long without knowing this 🤯🥲 !!

For YEARS I JUST calorie tracked. I was starving, had no energy and had constant food noise.

I snacked on cake bars, skinny bars, low calorie sauces, “calorie deficit” foods

Then I learned about how carbs impacted your blood sugar levels, and how the crashes impacted your hunger levels.

So I started dressing my carbs up with protein👗 = no more blood sugar spikes and crashes = no more MAD hunger and crazy cravings

This isn’t about good or bad foods, it’s about choosing the foods that are going to give you the best behavioural response to align with making the habits needed to achieve fat loss EASIER 🫱🏻‍🫲🏼

Yes you need to be in a calorie deficit, but if it was that easy, you all would have lost the fat by now (let’s be honest 🤣)

It’s about making the habits NEEDED to be in a calorie deficit easy to tick off every day

Hunger KICKS you in the arse when losing fat, which is why choosing your foods wisely is SO important so that you can stay within your calorie goal without having constant food noise

Dress your carbs in protein 👗 and you will always feel satiated 🫱🏻‍🫲🏼

This is exactly why I wrote my recipe ebooks. Every recipe is built to keep you full, hit your protein and actually enjoy your food while you lose fat

Comment “BOOK” and I’ll send you the link to buy 📖⤵️

07/06/2026

If you get triggered by my posts… good 🤣

Why do I know it’s a good thing? Because I’ve been there. I used to get SO triggered by people who stayed consistent in the gym whilst running a business.

I’d tell myself the reason I couldn’t be consistent was because I’m a business owner. “I’ve got more responsibility.” “It’s different for me.” “I’m doing more than them anyway.”

Until I realised I was just boxing myself in. None of those people were stopping me from hitting my goals. I was !!

So let me put it bluntly: it’s no one else’s problem that you’re X, Y or Z. Stop using other people’s “easy life” as the excuse for why you can’t go after the best case scenario in your own.

The second you STOP giving your excuses power, and take it back - you go from being run by your problems to being in control of your own dreams. And THAT’S when you realise how possible anything actually is.

And, if you’ve got something to say about this post… you’re just being triggered again 🤣 and honestly, I hope I trigger you. Because it means I’m exposing you to something you needed to hear, even if your current beliefs aren’t ready for it.

Once you start seeing your triggers as a navigation tool instead of an attack, you’ll actually love being triggered 🥲

Triggered = growth. Every time🫱🏻‍🫲🏼

07/06/2026

Your 1500 Calorie HIGH VOLUME Fat Loss Meal Plan 🤝🏻

Go here for all of these recipes + my high-volume eating hacks: https://linktw.in/lySEXs

Go here if you want 100+ recipes built exactly like this for hungry girls who struggle sticking to their calories: https://themacrofriendlycookbook.com/collections/the-mfc-collection

This week’s plan ⤵️

🥣 Courgette Chocolate Protein Oats
366 kcal | 29g protein | 41g carbs | 11g fat | 8.5g fibre

🥗 Chicken Fajita Cucumber Salad
351 kcal | 50g protein | 34g carbs | 3g fat | 2.7g fibre

🍚 Beef Mince Egg Fried Rice
415 kcal | 49g protein | 20g carbs | 13g fat | 3g fibre

🍗 2 Chicken Patties
135 kcal | 20g protein | 2g carbs | 5g fat

⚡ 2 Medjool Dates
111 kcal | 1g protein | 30g carbs | 0g fat | 2.7g fibre

🍉 Fruit
70 kcal | 2g protein | 16g carbs | 0.5g fat | 3g fibre

🍫 20g 85% Dark Chocolate
120 kcal | 2g protein | 4g carbs | 11g fat | 2g fibre

Daily total ⤵️

1568 kcal | 152g protein | 147g carbs | 44g fat | 22g fibre

I eat like this every single day and I’ve lost 20kg without gaining it back 🤝🏻

Big plates.
Loads of protein.
Chocolate every day.
Never hungry.

If you want to see exactly how I structure days like this, all the recipes, plus my hacks for making food feel twice the size without doubling the calories...

Click here: https://linktw.in/lySEXs 🎥

And if you want ALL of my recipes in one place, I’ve got 3 recipe ebooks with over 100 recipes built exactly like this.

Click here: https://themacrofriendlycookbook.com/collections/the-mfc-collection 📘

07/06/2026

The reason you feel so much FOMO is because you’re trying to do things that don’t align with your goals

Yes, you can still go out for meals while losing fat. BUT it will make progress slower, especially if it’s 2-3 times a week!!

The thing you REALLY want isn’t the food. It’s the social connection, the break from work, letting your hair down, time with people you love.

You don’t NEED food for any of that.

And once that clicks, honestly a whole world opens up because you can get ALL of it without spending a single calorie:
- walk + picnic
- cinema date
- hike
- pottery
- painting
- running
- spa / sauna / ice bath session
- hiring a boat lol idk get creative with it!!

Swap a couple of those meals out for low calorie activities and your goals won’t be this big hard thing you’re forcing yourself through. They just fit your actual life and it feels like a breeze 🫱🏻‍🫲🏼

Drop me your best low calorie activities below so we can all steal them ⤵️⤵️

06/06/2026

This is why I’m stood raiding the cupboards at 9pm tonight

And it took me RIGHT back to when I was 20kg heavier and did this every single night without fail

It’s because my day has been all over the place today. Which happens. It’s life. But I remember when this was a daily occurrence for me because I didn’t understand my body.

Our body runs on a rhythm and it LOVES timing. When you eat, when you sleep, when you wake up. Do it consistently and your body goes “ah yes, food incoming at the usual time” and sorts your hunger hormones out for it.

But when your days are pure CHAOS and your meals are whenever, your body has genuinely no idea what’s going on. It’s just stood there confused. So it does the only sensible thing and sends you face first into the peanut butter at 9pm because it doesn’t know when its next meal is coming.

Keep your meal timings consistent. Give your body a bit of predictability so it stops treating every evening like it might be your last meal on earth.

If you’re reading this and the cupboard raid is every single night and you genuinely can’t work out why you feel the way you do around food - it’s probably because your not working with your body. Your body has never been given a routine to settle into. Fix that and most of the chaos sorts itself out.

Btw peanut butter and jelly is the best late night snack and no I won’t be taking questions 🤣🫱🏻‍🫲🏼

04/06/2026

I guarantee if you fix these 3 things, you will make 10x more fat loss progress

OPTIMISE your environment for the goals you want to reach 🫱🏻‍🫲🏼

The people who reach their goals don’t have more discipline or willpower, they literally just have a better environment

1. Your kitchen + food: STOP buying in the foods that you know are your weakness. Don’t even give yourself an option.

2. Your calendar: Book your habits in like a hairdressers app. Give it enough time and have boundaries with it

3. Your social environment (people don’t talk about this enough!!): do more low calorie activities and tell all your friends /family about your goals so there’s less resistance when going anywhere

The goal is more streamlining, less resistance and making it easier for you to reach with your weaknesses 🫱🏻‍🫲🏼

Btw everything I’m talking about here is literally something we help clients with daily on their problems, weaknesses, and setting their environments up for ease. We literally help you build the life systems needed to reach your goals so you can get there and say there.

If you want to be coached by me and my team to lose your next 10kg+ and maintain it, comment “READY” below and I’ll reach out for a chat ⤵️🫱🏻‍🫲🏼

03/06/2026

MY EATING OUT FORMULA FOR FAT LOSS ⤵️🍔🍕🍫

Btw, if you want to see exactly how I do this in real life, comment “VIDEO” and I’ll send you the vlog 🤝🏻

I show:
→ what I eat before the meal out + all the high volume recipes
→ the restaurant
→ what I order
→ how I fit it into my calories
→ my workout on the day
→ how my scale weight changes afterwards

Plus all the recipes I use to keep myself full throughout the day so I’m not turning up to dinner absolutely starving and eating the entire menu 🤣

This is the exact strategy I’ve used to lose 20kg whilst still having meals out, weekends away and a social life.

Just a bit of planning and common sense 🫱🏻‍🫲🏼

Comment “VIDEO” and I’ll send it over 🎥👇🏼

03/06/2026

Protein bars are cool but have you ever tried just chomping on chicken slices? 🤣🫱🏻‍🫲🏼

£2 for 5 slices and 40g protein, tastes like heaven, doesn’t make you fart or get acne

It’s a simple life really

Btw who else went through a ‘skinny bar’ or ‘fibre one’ phase and is now out the other side?🤣

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Sydney, NSW

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