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Last Year02/21/25 - 02/21/26
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PROTEIN PACKED PLATTERS: Glazed, Sticky Sweet Potatoes w/ Crispy Tofu + Peanut Sauce Kicking off this new series with a bloomin’ good (and VE) one! Serves 3–4. ▫️ 3 sweet potatoes, sliced lengthways
▫️ 1 tbsp soy sauce (or tamari)
▫️ 1½ tsp maple syrup
▫️ 1 block extra-firm tofu, cut into triangles
▫️ 1 small cucumber, shaved into ribbons
▫️ 100ml white vinegar
▫️ 200ml water
▫️ Spring onions + red chilli, to garnish For the peanut sauce:
▫️ 2 tbsp soy sauce (or tamari if GF)
▫️ 1 garlic clove
▫️ 3 tbsp peanut butter
▫️ 2 tbsp plain yoghurt (I use high-protein)
▫️ 1 tbsp maple syrup
▫️ 1 inch fresh ginger
▫️ Juice of 1 lime Method:
1. Steam the sweet pots: arrange in a deep baking tin, pour in a little water to cover the bottom, wrap tightly with foil and bake at 200°C fan for 20 mins. 2. Meanwhile, quick-pickle the cucumber: mix the vinegar, water and a pinch of salt, add the cucumber ribbons, toss and set aside. 3. Crisp the tofu: coat with oil, salt and pepper and air fry at 200°C for 10 mins. (Or bake.) 4. Glaze the potatoes: once steamed, uncover and drain any water. Mix the soy sauce and maple syrup, brush over the potatoes, then roast again. Pop the grill on for extra caramelisation. 5. Make the peanut sauce: blitz everything until smooth, adding a splash of water (I used around 100ml) to loosen if needed. Platter up and ENJOY! . . . . #highprotein #highproteinrecipes #veganrecipes #highproteindinner #healthyrecipes #summerfood #hostingtips #mealprepideas #tofurecipes
3.25M
79.6K
353
9mo ago
emmapetersen
PROTEIN PACKED PLATTERS: Glazed, Sticky Sweet Potatoes w/ Crispy Tofu + Peanut Sauce Kicking off this new series with a bloomin’ good (and VE) one! Serves 3–4. ▫️ 3 sweet potatoes, sliced lengthways
▫️ 1 tbsp soy sauce (or tamari)
▫️ 1½ tsp maple syrup
▫️ 1 block extra-firm tofu, cut into triangles
▫️ 1 small cucumber, shaved into ribbons
▫️ 100ml white vinegar
▫️ 200ml water
▫️ Spring onions + red chilli, to garnish For the peanut sauce:
▫️ 2 tbsp soy sauce (or tamari if GF)
▫️ 1 garlic clove
▫️ 3 tbsp peanut butter
▫️ 2 tbsp plain yoghurt (I use high-protein)
▫️ 1 tbsp maple syrup
▫️ 1 inch fresh ginger
▫️ Juice of 1 lime Method:
1. Steam the sweet pots: arrange in a deep baking tin, pour in a little water to cover the bottom, wrap tightly with foil and bake at 200°C fan for 20 mins. 2. Meanwhile, quick-pickle the cucumber: mix the vinegar, water and a pinch of salt, add the cucumber ribbons, toss and set aside. 3. Crisp the tofu: coat with oil, salt and pepper and air fry at 200°C for 10 mins. (Or bake.) 4. Glaze the potatoes: once steamed, uncover and drain any water. Mix the soy sauce and maple syrup, brush over the potatoes, then roast again. Pop the grill on for extra caramelisation. 5. Make the peanut sauce: blitz everything until smooth, adding a splash of water (I used around 100ml) to loosen if needed. Platter up and ENJOY! . . . . #highprotein #highproteinrecipes #veganrecipes #highproteindinner #healthyrecipes #summerfood #hostingtips #mealprepideas #tofurecipes
SHREDDED CHICKEN PICKLE SALAD And, if you haven’t tried shredding chicken with a hand mixer yet… game changing. Serves 3-4. ▫️ 2 large chicken breasts ▫️ 3 tbsp Greek yoghurt ▫️ 2 tbsp light mayo ▫️ 1/2 red onion, finely diced ▫️ handful of your fave pickles, finely chopped ▫️ 1/4 cucumber, diced ▫️ 1 tsp Dijon mustard ▫️ 1 tsp dried or 2 tsp fresh chives ▫️ Carby vessel, to serve 1. Heat 1 tbsp olive oil in a lidded frying pan over medium-high heat. Add the chicken breasts and sear for about 3 mins on each side until they get some colour. 2. Pour in enough water to reach about an inch deep, pop the lid on, and steam for 10 mins or until cooked through. 3. Transfer the chicken to a board and shred with two forks OR a hand mixer (the faster option, but with a little more washing up). 4. Mix the shredded chicken with yoghurt, mayo, onion, pickles, cucumber, mustard, and chives. Season well with salt and pepper. Stuff into whatever carby vessel you like and ENJOY! Store in an airtight container in the fridge for up to 3 days. . . . . . #mealprepideas #lunchideas #healthyrecipes #highproteinrecipes #highprotein #ironmantraining #simplefood #easymeals #quicklunches
2.5M
29.3K
221
8mo ago
emmapetersen
SHREDDED CHICKEN PICKLE SALAD And, if you haven’t tried shredding chicken with a hand mixer yet… game changing. Serves 3-4. ▫️ 2 large chicken breasts ▫️ 3 tbsp Greek yoghurt ▫️ 2 tbsp light mayo ▫️ 1/2 red onion, finely diced ▫️ handful of your fave pickles, finely chopped ▫️ 1/4 cucumber, diced ▫️ 1 tsp Dijon mustard ▫️ 1 tsp dried or 2 tsp fresh chives ▫️ Carby vessel, to serve 1. Heat 1 tbsp olive oil in a lidded frying pan over medium-high heat. Add the chicken breasts and sear for about 3 mins on each side until they get some colour. 2. Pour in enough water to reach about an inch deep, pop the lid on, and steam for 10 mins or until cooked through. 3. Transfer the chicken to a board and shred with two forks OR a hand mixer (the faster option, but with a little more washing up). 4. Mix the shredded chicken with yoghurt, mayo, onion, pickles, cucumber, mustard, and chives. Season well with salt and pepper. Stuff into whatever carby vessel you like and ENJOY! Store in an airtight container in the fridge for up to 3 days. . . . . . #mealprepideas #lunchideas #healthyrecipes #highproteinrecipes #highprotein #ironmantraining #simplefood #easymeals #quicklunches
THE EASIEST SOY CHICKEN + RICE All done in a rice cooker !! Minimal effort, maximum reward & maximum deliciousness. AKA, my kinda weeknight meal. Serves 3
▫️ 1.5 cups jasmine rice (I use the measurer that came with my rice cooker)
▫️ 2 cups chicken stock
▫️ 2 pak choi, roughly chopped
▫️ Handful of frozen edamame beans
▫️ 500g skinless boneless chicken thighs, diced
▫️ 1 heaped tbsp dark soy sauce
▫️ 2 tsp ginger & garlic paste (or use fresh!)
▫️ ½ tbsp rice vinegar
▫️ 1 tsp sesame oil
▫️ 1 tsp Chinese five spice
▫️ ¼ tsp white pepper
▫️ Spring onions, coriander & sesame seeds, to serve Method: 1. Rinse the rice until the water runs clear and add it to the rice cooker with the stock, veggies, chicken, and all the seasonings. Give the chicken on top a quick mix to coat evenly in the seasonings. 2. Pop the lid down and place the cooker on for 20 minutes, or until the chicken is cooked through and the rice is done. 3. Fluff it up, then mix in chopped spring onions and coriander. Serve up with sesame seeds and another drizzle of soy sauce and dig in. ENJOY! . . . . #onepot #easydinner #ricecooker #ricecookermeal #chickenandrice #asianfood #quickdinner #quickmeals #noeffortcooking #healthyrecipes #healthydinner
2.25M
39K
126
11mo ago
emmapetersen
THE EASIEST SOY CHICKEN + RICE All done in a rice cooker !! Minimal effort, maximum reward & maximum deliciousness. AKA, my kinda weeknight meal. Serves 3
▫️ 1.5 cups jasmine rice (I use the measurer that came with my rice cooker)
▫️ 2 cups chicken stock
▫️ 2 pak choi, roughly chopped
▫️ Handful of frozen edamame beans
▫️ 500g skinless boneless chicken thighs, diced
▫️ 1 heaped tbsp dark soy sauce
▫️ 2 tsp ginger & garlic paste (or use fresh!)
▫️ ½ tbsp rice vinegar
▫️ 1 tsp sesame oil
▫️ 1 tsp Chinese five spice
▫️ ¼ tsp white pepper
▫️ Spring onions, coriander & sesame seeds, to serve Method: 1. Rinse the rice until the water runs clear and add it to the rice cooker with the stock, veggies, chicken, and all the seasonings. Give the chicken on top a quick mix to coat evenly in the seasonings. 2. Pop the lid down and place the cooker on for 20 minutes, or until the chicken is cooked through and the rice is done. 3. Fluff it up, then mix in chopped spring onions and coriander. Serve up with sesame seeds and another drizzle of soy sauce and dig in. ENJOY! . . . . #onepot #easydinner #ricecooker #ricecookermeal #chickenandrice #asianfood #quickdinner #quickmeals #noeffortcooking #healthyrecipes #healthydinner
MEAL PREP BAKED OATS | carrot cake 🥕 My favourite cake of all time in breakfast form? YES PLEASE. Makes 4-5 servings. ▫️ 200g rolled oats ▫️ 2 bananas ▫️ 60g soy protein ▫️ 420ml milk ▫️ 1.5 tsp baking powder ▫️ 1 tsp mixed spice ▫️ 1 tsp cinnamon ▫️ 70g grated carrot ▫️ 40g raisins ▫️ pinch of salt For the top: ▫️ 150g thick yoghurt + honey + lemon juice ▫️ 30g walnuts 1. Preheat your oven to 180°C fan. 2. In a 9×6 baking dish (line if yours tends to stick), mash the bananas until smooth. Add the oats, soy protein, mixed spice, cinnamon, baking powder, milk, grated carrot and raisins. Stir until everything is fully combined, then smooth the top and clean down the sides. 3. Bake for about 35 minutes, until golden and set in the middle. 4. Meanwhile, mix the yoghurt with a little honey and lemon juice to taste. 5. Once the baked oats are out of the oven, let them cool for 5–10 minutes so the squares hold their shape. Spread over the yoghurt mixture and finish with the chopped walnuts. 6. Slice into portions. Microwave for 1 minute to warm through or enjoy cold for more of an oat-bar vibe. Store leftovers in an airtight container in the fridge. ENJOY! * If you’re using a different protein powder, you may need to adjust the liquid. Start with 150ml milk and add gradually until you reach the consistency shown in the video. . . . . . #bakedoats #mealprepbreakfast #highproteinbreakfast #healthybreakfastideas #healthybreakfast #carrotcakeoats #mealprepideas #batchcooking
2.23M
17.4K
292
3mo ago
emmapetersen
MEAL PREP BAKED OATS | carrot cake 🥕 My favourite cake of all time in breakfast form? YES PLEASE. Makes 4-5 servings. ▫️ 200g rolled oats ▫️ 2 bananas ▫️ 60g soy protein ▫️ 420ml milk ▫️ 1.5 tsp baking powder ▫️ 1 tsp mixed spice ▫️ 1 tsp cinnamon ▫️ 70g grated carrot ▫️ 40g raisins ▫️ pinch of salt For the top: ▫️ 150g thick yoghurt + honey + lemon juice ▫️ 30g walnuts 1. Preheat your oven to 180°C fan. 2. In a 9×6 baking dish (line if yours tends to stick), mash the bananas until smooth. Add the oats, soy protein, mixed spice, cinnamon, baking powder, milk, grated carrot and raisins. Stir until everything is fully combined, then smooth the top and clean down the sides. 3. Bake for about 35 minutes, until golden and set in the middle. 4. Meanwhile, mix the yoghurt with a little honey and lemon juice to taste. 5. Once the baked oats are out of the oven, let them cool for 5–10 minutes so the squares hold their shape. Spread over the yoghurt mixture and finish with the chopped walnuts. 6. Slice into portions. Microwave for 1 minute to warm through or enjoy cold for more of an oat-bar vibe. Store leftovers in an airtight container in the fridge. ENJOY! * If you’re using a different protein powder, you may need to adjust the liquid. Start with 150ml milk and add gradually until you reach the consistency shown in the video. . . . . . #bakedoats #mealprepbreakfast #highproteinbreakfast #healthybreakfastideas #healthybreakfast #carrotcakeoats #mealprepideas #batchcooking
SPICY TUNA BOWL A healthy, high protein, 10 minute BANGER. ▫️1/4 cucumber, thinly sliced ▫️1 spring onion, finely sliced ▫️splash of dark soy sauce ▫️splash of rice vinegar ▫️drizzle of honey ▫️1 tin tuna ▫️2 tbsp light mayo ▫️2 tsp crispy chilli oil ▫️juice of 1/2 lime ▫️1/2 pouch jasmine rice ▫️handful of shelled edamame ▫️1 sheet nori, torn ▫️sriracha 1. In a small pot, combine the sliced cucumber with the soy sauce, rice vinegar, honey and spring onions. Seal and shake until fully coated. 2. In another bowl, combine the tuna, mayo, lime juice and chilli oil. Mix until well coated. 3. Microwave the rice according to packet instructions. Thaw the edamame if necessary. 4. Assemble bowl, finishing with a drizzle of sriracha or sweet chilli. ENJOY! . . . . #quicklunch #easylunchideas #tunaricebowl #tunabowl #sushibowl #spicytuna #dinnerideas #healthyrecipes #easyrecipes
1.9M
32.9K
107
3mo ago
emmapetersen
SPICY TUNA BOWL A healthy, high protein, 10 minute BANGER. ▫️1/4 cucumber, thinly sliced ▫️1 spring onion, finely sliced ▫️splash of dark soy sauce ▫️splash of rice vinegar ▫️drizzle of honey ▫️1 tin tuna ▫️2 tbsp light mayo ▫️2 tsp crispy chilli oil ▫️juice of 1/2 lime ▫️1/2 pouch jasmine rice ▫️handful of shelled edamame ▫️1 sheet nori, torn ▫️sriracha 1. In a small pot, combine the sliced cucumber with the soy sauce, rice vinegar, honey and spring onions. Seal and shake until fully coated. 2. In another bowl, combine the tuna, mayo, lime juice and chilli oil. Mix until well coated. 3. Microwave the rice according to packet instructions. Thaw the edamame if necessary. 4. Assemble bowl, finishing with a drizzle of sriracha or sweet chilli. ENJOY! . . . . #quicklunch #easylunchideas #tunaricebowl #tunabowl #sushibowl #spicytuna #dinnerideas #healthyrecipes #easyrecipes
MEAL PREP BAKED OATS | Raspberry Cheesecake! Dessert for brekkie. U r welcome xxx Makes 4-5 servings. ▫️ 2 ripe bananas ▫️ 200g rolled oats ▫️ 60g @myprotein salted caramel soy protein (code: FITLONDONER) ▫️ 1 tsp baking powder ▫️ 420ml milk* ▫️ 140g frozen raspberries, warmed in the microwave ▫️ 100g yoghurt of choice (I used @alpro greek soy yog mixed with a tsp maple syrup to sweeten slightly) 1. Preheat your oven to fan 180C. 2. In a 9x6 baking dish (if you know yours is likely to stick, please do line it first!) mash the banana, then add in the oats, protein powder, baking powder and milk. Stir until completely combined and clean down the sides. Alternate dollops of the warmed raspberries and yoghurt. Then, using a chopstick or the stem of some cutlery, swirl them together to create a marble effect. 3. Bake in the oven for 35 minutes, or until the oats are set in the centre. Let the dish cool for 5-10 minutes before slicing up - this will help the squares retain their shape. 4. Either microwave your portion when you want it for 1 minute, or have it cold for an oat bar vibe (equally as delicious!) - I like to have mine with extra yoghurt and a little nut butter. Store the remaining portions in an airtight container in the fridge. ENJOY! *If you use a different brand or type of protein powder you WILL need to adjust this. Start with 150ml, then add slowly until you achieve the consistency shown in the video. However, please note that the reason I highly recommend the soy isolate from Myprotein is precisely for the reason that it gives the best cakey texture when baked and absorbs lots of liquid. . . . . . #bakedoats #mealprepbreakfast #healthycheesecake #mealprepideas #batchcooking #highproteinbreakfast #breakfastideas #veganbreakfast #healthydiet #healthybreakfast #whatiateforbreakfast
1.6M
28.6K
181
12mo ago
emmapetersen
MEAL PREP BAKED OATS | Raspberry Cheesecake! Dessert for brekkie. U r welcome xxx Makes 4-5 servings. ▫️ 2 ripe bananas ▫️ 200g rolled oats ▫️ 60g @myprotein salted caramel soy protein (code: FITLONDONER) ▫️ 1 tsp baking powder ▫️ 420ml milk* ▫️ 140g frozen raspberries, warmed in the microwave ▫️ 100g yoghurt of choice (I used @alpro greek soy yog mixed with a tsp maple syrup to sweeten slightly) 1. Preheat your oven to fan 180C. 2. In a 9x6 baking dish (if you know yours is likely to stick, please do line it first!) mash the banana, then add in the oats, protein powder, baking powder and milk. Stir until completely combined and clean down the sides. Alternate dollops of the warmed raspberries and yoghurt. Then, using a chopstick or the stem of some cutlery, swirl them together to create a marble effect. 3. Bake in the oven for 35 minutes, or until the oats are set in the centre. Let the dish cool for 5-10 minutes before slicing up - this will help the squares retain their shape. 4. Either microwave your portion when you want it for 1 minute, or have it cold for an oat bar vibe (equally as delicious!) - I like to have mine with extra yoghurt and a little nut butter. Store the remaining portions in an airtight container in the fridge. ENJOY! *If you use a different brand or type of protein powder you WILL need to adjust this. Start with 150ml, then add slowly until you achieve the consistency shown in the video. However, please note that the reason I highly recommend the soy isolate from Myprotein is precisely for the reason that it gives the best cakey texture when baked and absorbs lots of liquid. . . . . . #bakedoats #mealprepbreakfast #healthycheesecake #mealprepideas #batchcooking #highproteinbreakfast #breakfastideas #veganbreakfast #healthydiet #healthybreakfast #whatiateforbreakfast
STICKY GINGER SESAME TOFU 🥢 I so wish you could taste this through the screen… but seeing as you can’t, you’re just gonna have to go and make it yourself. IMMEDIATELY xx Serves 2. For the tofu: ▫️300g firm tofu ▫️1 tbsp cornflour For the glaze: ▫️1 tbsp maple syrup ▫️1/2 orange, juiced ▫️2 tbsp dark soy sauce ▫️1 thumb ginger, grated ▫️1 clove garlic, minced ▫️1 tsp sesame oil ▫️1 tsp rice vinegar ▫️1 tsp cornflour ▫️3 tbsps water For the rest of the bowl: ▫️Spring onion ▫️Sesame seeds ▫️Red chilli ▫️Sticky rice ▫️Tenderstem broccoli 1. Tear your block of tofu into nugget sized pieces, then transfer to a bowl with the cornflour, salt and pepper. Coat well, then spread out evenly on a baking sheet, drizzle with oil and bake at 200C for 20 minutes, or air fry for 10 minutes - until crispy. 2. While the tofu cooks, make the sauce by adding all the ingredients to a small jar and shaking to combine. 3. When the tofu has about 10 minutes remaining, spread your broccoli onto a baking sheet, drizzle with oil and salt and bake for 10 minutes. 4. Then, pour the sauce into a pan on a medium heat and wait until bubbling and starting to thicken. At this point, add in the crispy tofu, spring onion, sesame seeds and chilli, and stir to coat. 5. Serve up the sticky tofu with your rice and roasted broccoli. ENJOY! . . . . . #easyrecipes #mealprepideas #tofu #quickdinner #healthyrecipes #dinnerideas #mealideas #ricebowl
1.46M
38.1K
216
8mo ago
emmapetersen
STICKY GINGER SESAME TOFU 🥢 I so wish you could taste this through the screen… but seeing as you can’t, you’re just gonna have to go and make it yourself. IMMEDIATELY xx Serves 2. For the tofu: ▫️300g firm tofu ▫️1 tbsp cornflour For the glaze: ▫️1 tbsp maple syrup ▫️1/2 orange, juiced ▫️2 tbsp dark soy sauce ▫️1 thumb ginger, grated ▫️1 clove garlic, minced ▫️1 tsp sesame oil ▫️1 tsp rice vinegar ▫️1 tsp cornflour ▫️3 tbsps water For the rest of the bowl: ▫️Spring onion ▫️Sesame seeds ▫️Red chilli ▫️Sticky rice ▫️Tenderstem broccoli 1. Tear your block of tofu into nugget sized pieces, then transfer to a bowl with the cornflour, salt and pepper. Coat well, then spread out evenly on a baking sheet, drizzle with oil and bake at 200C for 20 minutes, or air fry for 10 minutes - until crispy. 2. While the tofu cooks, make the sauce by adding all the ingredients to a small jar and shaking to combine. 3. When the tofu has about 10 minutes remaining, spread your broccoli onto a baking sheet, drizzle with oil and salt and bake for 10 minutes. 4. Then, pour the sauce into a pan on a medium heat and wait until bubbling and starting to thicken. At this point, add in the crispy tofu, spring onion, sesame seeds and chilli, and stir to coat. 5. Serve up the sticky tofu with your rice and roasted broccoli. ENJOY! . . . . . #easyrecipes #mealprepideas #tofu #quickdinner #healthyrecipes #dinnerideas #mealideas #ricebowl
BLUEBERRY + CINNAMON BANANA BREAD 🫐 Baking more > admitting defeat and turning the heating on ▫️ 3 large bananas, mashed ▫️ 60g olive oil ▫️ 60g honey / maple ▫️ 2 eggs* ▫️ 1 tsp vanilla extract ▫️ 200g plain flour ▫️ 1 tsp baking soda ▫️ 1/4 tsp salt ▫️ 1 tsp cinnamon ▫️ 150g fresh blueberries ▫️ Cinnamon sugar: 1 tbsp coconut sugar + 1 tsp cinnamon. *or flax eggs. Make the flax eggs by combining 2 tbsp milled flaxseed with 5 tbsp water. Set aside for at least 5 mins to thicken before using. 1. Mix together the wet ingredients, then follow with the dry (except blueberries) and mix well. Once combined, fold through the blueberries. 2. Pour the mixture into a lined loaf tin, then sprinkle over the cinnamon sugar to cover the entire top. 3. Bake for 45 (for a gooey-er loaf) - 55 (for a more cakey loaf) minutes at fan 170C until a knife inserted into the centre comes out mostly clean. ENJOY! . . . . #bananabread #healthybaking #healthyrecipes #healthycake #refinedsugarfree #snackideas #sweetsnack #homebaking #homemade
1.21M
23.3K
252
4mo ago
emmapetersen
BLUEBERRY + CINNAMON BANANA BREAD 🫐 Baking more > admitting defeat and turning the heating on ▫️ 3 large bananas, mashed ▫️ 60g olive oil ▫️ 60g honey / maple ▫️ 2 eggs* ▫️ 1 tsp vanilla extract ▫️ 200g plain flour ▫️ 1 tsp baking soda ▫️ 1/4 tsp salt ▫️ 1 tsp cinnamon ▫️ 150g fresh blueberries ▫️ Cinnamon sugar: 1 tbsp coconut sugar + 1 tsp cinnamon. *or flax eggs. Make the flax eggs by combining 2 tbsp milled flaxseed with 5 tbsp water. Set aside for at least 5 mins to thicken before using. 1. Mix together the wet ingredients, then follow with the dry (except blueberries) and mix well. Once combined, fold through the blueberries. 2. Pour the mixture into a lined loaf tin, then sprinkle over the cinnamon sugar to cover the entire top. 3. Bake for 45 (for a gooey-er loaf) - 55 (for a more cakey loaf) minutes at fan 170C until a knife inserted into the centre comes out mostly clean. ENJOY! . . . . #bananabread #healthybaking #healthyrecipes #healthycake #refinedsugarfree #snackideas #sweetsnack #homebaking #homemade
EGGS + DILL PICKLE YOGHURT In other words, a mashup between Turkish eggs (Çılbır) and the dill pickle cream from my viral salmon jacket potato video. Bam. A delicious and high protein powerhouse of a breakfast or lunch that’s so easy to make. Serves 1. ▫️ 2 eggs ▫️ 150g Greek yoghurt ▫️ 1 garlic clove, minced ▫️ 1 tsp dijon mustard ▫️ 1-2 tbsp pickles of choice, finely chopped ▫️ 1 spring onion, finely sliced ▫️ 1/2 tbsp fresh dill ▫️ 1/2 tbsp fresh parsley ▫️ juice of half a lemon ▫️ drizzle of chilli crisp oil, or EVOO if you’re not a fan of spice ▫️ crusty bread, to serve Method: 1. Lower the eggs into a pot of boiling water and boil them for exactly 6 minutes. Once done, tip the hot water out the pan and run the eggs under cold water until cooled. 2. While the eggs boil, combine the yoghurt, garlic, mustard, pickles, dill parsley and lemon juice in a mixing bowl. Season to taste with salt and pepper. 3. Dollop the garlicky yoghurt onto a plate or shallow bowl and spread with the back of your spoon. Peel and slice the eggs in half, then place them on top. Finish with a drizzle of chilli oil, a scattering of herbs and a side of bread. ENJOY! . . . . #highproteinmeals #quicklunch #highproteinbreakfast #healthyrecipes #jammyegg #easyrecipes #postworkoutfuel #foodisfuel #proteinpacked
1.11M
26.7K
154
10mo ago
emmapetersen
EGGS + DILL PICKLE YOGHURT In other words, a mashup between Turkish eggs (Çılbır) and the dill pickle cream from my viral salmon jacket potato video. Bam. A delicious and high protein powerhouse of a breakfast or lunch that’s so easy to make. Serves 1. ▫️ 2 eggs ▫️ 150g Greek yoghurt ▫️ 1 garlic clove, minced ▫️ 1 tsp dijon mustard ▫️ 1-2 tbsp pickles of choice, finely chopped ▫️ 1 spring onion, finely sliced ▫️ 1/2 tbsp fresh dill ▫️ 1/2 tbsp fresh parsley ▫️ juice of half a lemon ▫️ drizzle of chilli crisp oil, or EVOO if you’re not a fan of spice ▫️ crusty bread, to serve Method: 1. Lower the eggs into a pot of boiling water and boil them for exactly 6 minutes. Once done, tip the hot water out the pan and run the eggs under cold water until cooled. 2. While the eggs boil, combine the yoghurt, garlic, mustard, pickles, dill parsley and lemon juice in a mixing bowl. Season to taste with salt and pepper. 3. Dollop the garlicky yoghurt onto a plate or shallow bowl and spread with the back of your spoon. Peel and slice the eggs in half, then place them on top. Finish with a drizzle of chilli oil, a scattering of herbs and a side of bread. ENJOY! . . . . #highproteinmeals #quicklunch #highproteinbreakfast #healthyrecipes #jammyegg #easyrecipes #postworkoutfuel #foodisfuel #proteinpacked
HONEY CASHEW CHICKEN Don’t you even dare let this one get dusty in your saved folder. 52g protein per serving AND tastes like a takeaway. winwinwin. Serves 4 ▫️650g chicken breast, cut into very thin strips ▫️1 tbsp dark soy sauce ▫️1 tsp white pepper ▫️2 heaped tbsp cornflour ▫️handful of cashews ▫️1 onion, cut into chunks ▫️1 red bell pepper, cut into chunks ▫️1 green bell pepper, cut into chunks ▫️1 thumb-sized piece ginger, minced ▫️2 large garlic cloves, minced For the glaze: ▫️2 tbsp dark soy sauce ▫️2 tbsp light/reg soy sauce ▫️1 tbsp honey ▫️1 tbsp rice vinegar ▫️1 tsp fish sauce (optional) spring onions + sesame seeds to serve rice of choice Method: 1. Prep your veggies. Mix all the glaze ingredients together in a small jar or bowl and set aside. Toss the chicken with the soy sauce, then cornflour, pepper and a good pinch of salt. 2. Heat a drizzle of neutral oil in a large wok or frying pan over high heat. Add the cashews and toast for 2–3 minutes, tossing often, until golden. Remove and set aside. 3. Re-oil if needed, then add the chicken. It may clump together slightly, so use tongs to separate as it cooks. Fry for 5–6 minutes until golden and cooked through. Remove from the pan. 4. Re-oil again, then add the onion and cook for 2–3 minutes until starting to soften. Add the peppers and ginger and stir-fry for 4–5 minutes, then add the garlic and cook for another 30 seconds. 5. Return the chicken and cashews to the pan, pour over the glaze and toss everything together until sticky and glossy. 6. Serve over rice and finish with spring onions + sesame seeds if you like. ENJOY! #fakeaway #quickdinner #highproteinmeals #healthyish
1.08M
17K
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2d ago
emmapetersen
HONEY CASHEW CHICKEN Don’t you even dare let this one get dusty in your saved folder. 52g protein per serving AND tastes like a takeaway. winwinwin. Serves 4 ▫️650g chicken breast, cut into very thin strips ▫️1 tbsp dark soy sauce ▫️1 tsp white pepper ▫️2 heaped tbsp cornflour ▫️handful of cashews ▫️1 onion, cut into chunks ▫️1 red bell pepper, cut into chunks ▫️1 green bell pepper, cut into chunks ▫️1 thumb-sized piece ginger, minced ▫️2 large garlic cloves, minced For the glaze: ▫️2 tbsp dark soy sauce ▫️2 tbsp light/reg soy sauce ▫️1 tbsp honey ▫️1 tbsp rice vinegar ▫️1 tsp fish sauce (optional) spring onions + sesame seeds to serve rice of choice Method: 1. Prep your veggies. Mix all the glaze ingredients together in a small jar or bowl and set aside. Toss the chicken with the soy sauce, then cornflour, pepper and a good pinch of salt. 2. Heat a drizzle of neutral oil in a large wok or frying pan over high heat. Add the cashews and toast for 2–3 minutes, tossing often, until golden. Remove and set aside. 3. Re-oil if needed, then add the chicken. It may clump together slightly, so use tongs to separate as it cooks. Fry for 5–6 minutes until golden and cooked through. Remove from the pan. 4. Re-oil again, then add the onion and cook for 2–3 minutes until starting to soften. Add the peppers and ginger and stir-fry for 4–5 minutes, then add the garlic and cook for another 30 seconds. 5. Return the chicken and cashews to the pan, pour over the glaze and toss everything together until sticky and glossy. 6. Serve over rice and finish with spring onions + sesame seeds if you like. ENJOY! #fakeaway #quickdinner #highproteinmeals #healthyish
PEAR, ALMOND + HONEY LOAF. This one’s all about honey. Not only does it keep this bake refined sugar-free (along with those yummy ripe pears), but it also adds a rich, floral flavour and an irresistible sticky finish when drizzled over the top. One you won’t regret giving a try. Wet ingredients: ▫️ 2 conference pears (~125g each), peeled & coarsely grated, plus 1 extra to decorate
▫️ 2 eggs
▫️ 60g honey
▫️ 60ml olive oil
▫️ 1 tsp vanilla extract
▫️ 1 tsp almond extract
▫️ 100ml milk Dry ingredients:
▫️ 180g plain flour
▫️ 65g ground almonds
▫️ 1 tsp baking powder
▫️ 1/2 tsp baking soda
▫️ 1/4 tsp salt
▫️ 1 tsp cinnamon For topping: ▫️ Handful of flaked almonds, to top
▫️ Extra honey, to drizzle 
1. Preheat oven to 170C and line a 2lb loaf tin.
2. Peel and coarsely grate the pears, then squeeze out excess liquid using kitchen towel.
3. In a large bowl, whisk together the wet ingredients. Add the dry and fold until just combined.
4. Pour into the lined tin and bake on the middle shelf (I always place mine at an angle) for 40 minutes, or until a knife inserted into the centre comes out clean.
5. While it’s still hot, drizzle over a spoonful of honey. Let cool for 5–10 minutes in the tin, then another 10 before slicing. It’s not super sweet alone, so I like to serve it up with some vanilla yoghurt and an extra drizzle of honey. ENJOY! . . . . #easybaking #healthybaking #refinedsugarfree #easyrecipes #springrecipes #pears #almondcake #honeycake #honey
903K
28.7K
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12mo ago
emmapetersen
PEAR, ALMOND + HONEY LOAF. This one’s all about honey. Not only does it keep this bake refined sugar-free (along with those yummy ripe pears), but it also adds a rich, floral flavour and an irresistible sticky finish when drizzled over the top. One you won’t regret giving a try. Wet ingredients: ▫️ 2 conference pears (~125g each), peeled & coarsely grated, plus 1 extra to decorate
▫️ 2 eggs
▫️ 60g honey
▫️ 60ml olive oil
▫️ 1 tsp vanilla extract
▫️ 1 tsp almond extract
▫️ 100ml milk Dry ingredients:
▫️ 180g plain flour
▫️ 65g ground almonds
▫️ 1 tsp baking powder
▫️ 1/2 tsp baking soda
▫️ 1/4 tsp salt
▫️ 1 tsp cinnamon For topping: ▫️ Handful of flaked almonds, to top
▫️ Extra honey, to drizzle 
1. Preheat oven to 170C and line a 2lb loaf tin.
2. Peel and coarsely grate the pears, then squeeze out excess liquid using kitchen towel.
3. In a large bowl, whisk together the wet ingredients. Add the dry and fold until just combined.
4. Pour into the lined tin and bake on the middle shelf (I always place mine at an angle) for 40 minutes, or until a knife inserted into the centre comes out clean.
5. While it’s still hot, drizzle over a spoonful of honey. Let cool for 5–10 minutes in the tin, then another 10 before slicing. It’s not super sweet alone, so I like to serve it up with some vanilla yoghurt and an extra drizzle of honey. ENJOY! . . . . #easybaking #healthybaking #refinedsugarfree #easyrecipes #springrecipes #pears #almondcake #honeycake #honey
STICKY GOCHUJANG BEYOND STEAK BOWLS ad If you love a saucy bowl moment, this one’s for you!!!! We’re using Beyond Steak Pieces as our high protein (24g of protein per 100g - hello) plant based meat, which get tossed in a glossy gochujang, maple and soy glaze, then piled onto fluffy rice with crunchy veg and a creamy sesame slaw. Absolutely YUM. Find Beyond Steak Pieces at Tesco, Sainsbury’s and Ocado. Serves 2. For the glaze: ▫️ 1 heaped tbsp gochujang ▫️ 2 tbsp soy sauce ▫️ 1½ tbsp maple syrup or agave ▫️ 1 tbsp rice vinegar ▫️ 2 tsp sesame oil ▫️ 1 tbsp garlic and ginger paste ▫️ 1 tsp cornflour ▫️ 2–3 tbsp water For the bowl: ▫️ 1 pack Beyond Steak Pieces ▫️ Jasmine rice ▫️ Cucumber, finely sliced ▫️ Carrot, julienned ▫️ Edamame, thawed ▫️ Spring onions ▫️ Kimchi (optional) ▫️ Sesame seeds For the slaw: ▫️ White cabbage, shredded ▫️ 1 tbsp plant-based mayo ▫️ drizzle of sesame oil ▫️ 1/2 lime, juiced Method: 1.⁠ ⁠Combine the ingredients for the glaze in a jar, then seal and shake to combine. 2.⁠ ⁠Heat a wide pan over a medium-high heat with a drizzle of oil and cook the Beyond Steak Pieces for 4 minutes. Pour over the glaze and let it bubble for a couple of minutes until thick and glossy. 3.⁠ ⁠Toss the cabbage with the mayo, a drizzle of sesame oil and a squeeze of lime. I also like to add toasted sesame seeds. 4.⁠ ⁠Spoon rice into bowls, then top with the sticky steak, cucumber, carrot, kimchi, edamame, slaw, spring onions and sesame seeds. ENJOY! #beyondmeat #plantbased #ricebowl #gochujang
882K
2.63K
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3w ago
emmapetersen
STICKY GOCHUJANG BEYOND STEAK BOWLS ad If you love a saucy bowl moment, this one’s for you!!!! We’re using Beyond Steak Pieces as our high protein (24g of protein per 100g - hello) plant based meat, which get tossed in a glossy gochujang, maple and soy glaze, then piled onto fluffy rice with crunchy veg and a creamy sesame slaw. Absolutely YUM. Find Beyond Steak Pieces at Tesco, Sainsbury’s and Ocado. Serves 2. For the glaze: ▫️ 1 heaped tbsp gochujang ▫️ 2 tbsp soy sauce ▫️ 1½ tbsp maple syrup or agave ▫️ 1 tbsp rice vinegar ▫️ 2 tsp sesame oil ▫️ 1 tbsp garlic and ginger paste ▫️ 1 tsp cornflour ▫️ 2–3 tbsp water For the bowl: ▫️ 1 pack Beyond Steak Pieces ▫️ Jasmine rice ▫️ Cucumber, finely sliced ▫️ Carrot, julienned ▫️ Edamame, thawed ▫️ Spring onions ▫️ Kimchi (optional) ▫️ Sesame seeds For the slaw: ▫️ White cabbage, shredded ▫️ 1 tbsp plant-based mayo ▫️ drizzle of sesame oil ▫️ 1/2 lime, juiced Method: 1.⁠ ⁠Combine the ingredients for the glaze in a jar, then seal and shake to combine. 2.⁠ ⁠Heat a wide pan over a medium-high heat with a drizzle of oil and cook the Beyond Steak Pieces for 4 minutes. Pour over the glaze and let it bubble for a couple of minutes until thick and glossy. 3.⁠ ⁠Toss the cabbage with the mayo, a drizzle of sesame oil and a squeeze of lime. I also like to add toasted sesame seeds. 4.⁠ ⁠Spoon rice into bowls, then top with the sticky steak, cucumber, carrot, kimchi, edamame, slaw, spring onions and sesame seeds. ENJOY! #beyondmeat #plantbased #ricebowl #gochujang
PEANUTTY CHICKEN SALAD Speedy, fresh, zesty and utterly delicious. And, yes - 50g protein !!!! (with lots of fibre too) Serves 1. For the dressing: ▫️1 tbsp soy sauce ▫️1 tsp garlic + ginger paste (lazy hack, use fresh if you like) ▫️1 tsp sriracha ▫️15g peanut butter ▫️juice of 1/2 large lime, or 1 small For the salad: ▫️1 small carrot, julienned ▫️approx. 10cm cucumber, cored and finely sliced ▫️handful of mint leaves ▫️handful of coriander leaves ▫️75g frozen edamame, thawed ▫️1/2 red chilli, sliced ▫️1 cooked chicken breast, shredded* ▫️approx. 8g toasted peanuts, roughly chopped ▫️1 tsp sesame seeds *I had no leftover chicken, so quickly butterflied the raw breast and popped it in the air fryer for 10 mins before shredding (pan-frying would work too). Then prepped the salad bits and made the dressing in the meantime. ENJOY! . . . . #healthyrecipes #quicklunch #highproteinmeal #highproteinrecipes #chickensalad #healthyish #mealprepideas #easyrecipes #lunchideas
853K
15K
109
7mo ago
emmapetersen
PEANUTTY CHICKEN SALAD Speedy, fresh, zesty and utterly delicious. And, yes - 50g protein !!!! (with lots of fibre too) Serves 1. For the dressing: ▫️1 tbsp soy sauce ▫️1 tsp garlic + ginger paste (lazy hack, use fresh if you like) ▫️1 tsp sriracha ▫️15g peanut butter ▫️juice of 1/2 large lime, or 1 small For the salad: ▫️1 small carrot, julienned ▫️approx. 10cm cucumber, cored and finely sliced ▫️handful of mint leaves ▫️handful of coriander leaves ▫️75g frozen edamame, thawed ▫️1/2 red chilli, sliced ▫️1 cooked chicken breast, shredded* ▫️approx. 8g toasted peanuts, roughly chopped ▫️1 tsp sesame seeds *I had no leftover chicken, so quickly butterflied the raw breast and popped it in the air fryer for 10 mins before shredding (pan-frying would work too). Then prepped the salad bits and made the dressing in the meantime. ENJOY! . . . . #healthyrecipes #quicklunch #highproteinmeal #highproteinrecipes #chickensalad #healthyish #mealprepideas #easyrecipes #lunchideas
RASPBERRY + PISTACHIO BAKED OATS I’d been looking for another use for this pistachio cream (besides spooning it straight into my mouth) and it worked SO well here. A perfect combo for spring! Makes 4-5 servings. ▫️ 2 ripe bananas (or 180g applesauce) ▫️ 200g rolled oats ▫️ 60g vegan vanilla protein ▫️ 1 tsp baking powder ▫️ 420ml milk* ▫️ 140g frozen raspberries ▫️ 3 tbsps pistachio cream/spread, I got mine from @eataly ▫️ A handful of pistachios, finely chopped 1. Preheat your oven to fan 180C. 2. In a 9x6 baking dish (if you know yours is likely to stick, please do line it first!) mash the banana, then add in the oats, protein powder, baking powder and milk. Stir until completely combined and clean down the sides. Alternate dollops of the warmed raspberries and yoghurt. Then, using a chopstick or the stem of some cutlery, swirl them together to create a marble effect. 3. Bake in the oven for 35 minutes, or until the oats are set in the centre. Let the dish cool for 5-10 minutes before slicing up - this will help the squares retain their shape. 4. Either microwave your portion when you want it for 1 minute, or have it cold for an oat bar vibe (equally as delicious!) - I like to have mine with extra yoghurt and a little nut butter. Store the remaining portions in an airtight container in the fridge. ENJOY! *Different brands and types of protein powders will require you to adjust the levels of liquid added. I suggest starting with 150ml, then add more slowly until you achieve the consistency shown in the video. You may have to experiment! . . . . . #bakedoats #mealprepbreakfast #pistachio #mealprepideas #batchcooking #highproteinbreakfast #breakfastideas #veganbreakfast #healthydiet #healthybreakfast #whatiateforbreakfast
836K
21.3K
229
11mo ago
emmapetersen
RASPBERRY + PISTACHIO BAKED OATS I’d been looking for another use for this pistachio cream (besides spooning it straight into my mouth) and it worked SO well here. A perfect combo for spring! Makes 4-5 servings. ▫️ 2 ripe bananas (or 180g applesauce) ▫️ 200g rolled oats ▫️ 60g vegan vanilla protein ▫️ 1 tsp baking powder ▫️ 420ml milk* ▫️ 140g frozen raspberries ▫️ 3 tbsps pistachio cream/spread, I got mine from @eataly ▫️ A handful of pistachios, finely chopped 1. Preheat your oven to fan 180C. 2. In a 9x6 baking dish (if you know yours is likely to stick, please do line it first!) mash the banana, then add in the oats, protein powder, baking powder and milk. Stir until completely combined and clean down the sides. Alternate dollops of the warmed raspberries and yoghurt. Then, using a chopstick or the stem of some cutlery, swirl them together to create a marble effect. 3. Bake in the oven for 35 minutes, or until the oats are set in the centre. Let the dish cool for 5-10 minutes before slicing up - this will help the squares retain their shape. 4. Either microwave your portion when you want it for 1 minute, or have it cold for an oat bar vibe (equally as delicious!) - I like to have mine with extra yoghurt and a little nut butter. Store the remaining portions in an airtight container in the fridge. ENJOY! *Different brands and types of protein powders will require you to adjust the levels of liquid added. I suggest starting with 150ml, then add more slowly until you achieve the consistency shown in the video. You may have to experiment! . . . . . #bakedoats #mealprepbreakfast #pistachio #mealprepideas #batchcooking #highproteinbreakfast #breakfastideas #veganbreakfast #healthydiet #healthybreakfast #whatiateforbreakfast
POWER HOUR | Menu 3 Easy, balanced and totally delicious. Knockout after knockout! BREAKFAST: Breakfast Crumble
▫️ 150g jumbo oats
▫️ 60g protein powder
▫️ 50g flour
▫️ 20g flaked almonds
▫️ 50g pumpkin seeds
▫️ 2 tbsp olive oil
▫️ 120ml water ▫️ 500g frozen summer fruits LUNCH: Protein Pesto Pasta Salad
For the pesto:
▫️ 150g broccoli, cooked
▫️ 50g frozen peas, cooked
▫️ A handful of fresh basil
▫️ 2 garlic cloves
▫️ 30g cottage cheese
▫️ 30g parmesan or 2 tbsp nutritional yeast
▫️ 2 tbsp extra virgin olive oil
▫️ Salt and pepper to taste For the pasta:
▫️ 200g pasta
▫️ 400g tin cannellini beans, drained
▫️ 150g cherry tomatoes, quartered
▫️ Rocket leaves DINNER: Chicken Fajita Rice Bowl
▫️ 2 large or 3 small chicken breasts
▫️ 1 red, 1 yellow and 1 green bell pepper
▫️ 1 red onion
▫️ Spice mix: 1 tbsp smoked paprika, 1 tsp each of ground cumin and ground coriander, 1/2 tsp each of cayenne pep, garlic and onion granules, 1 tsp salt and 1/4 tsp pepper ▫️ 160g rice (dry weight)
▫️ Black beans
▫️ Sweetcorn
▫️ Coriander
▫️ To serve (keep separate): Greek yog, avo and lime How to tackle the hour: 1. Start with the crumble. Preheat the oven to 180°C fan. In a bowl, mix the oats, protein powder, flour, almonds, seeds, olive oil and water until a crumble forms. Pour the frozen berries into an ovenproof dish, top with the crumble, and bake for 25–30 minutes. Set a timer and move on! 2. Get the grains cooking. Get the rice on to cook - mine took around 20 mins. At the same time, cook the pasta according to packet instructions - mine took about 10 mins. Drain both once done. 3. While those cook, make the pesto. Add the cooked broccoli, peas, basil, garlic, cottage cheese, parmesan (or nutritional yeast), olive oil, salt and pepper to a food processor. Blend for 1–2 minutes until a chunky paste forms. 4. Next, get the chicken and veg in the oven. Thinly slice the chicken breasts, peppers and onion, then toss them with the spice mix. Spread everything onto a lined baking tray and bake for 15 minutes until the chicken is cooked through and the peppers are soft. 5. Toss the pasta salad together, then box everything up! ENJOY. #mealprep #batchcooking #healthyrecipes
825K
16.6K
89
11mo ago
emmapetersen
POWER HOUR | Menu 3 Easy, balanced and totally delicious. Knockout after knockout! BREAKFAST: Breakfast Crumble
▫️ 150g jumbo oats
▫️ 60g protein powder
▫️ 50g flour
▫️ 20g flaked almonds
▫️ 50g pumpkin seeds
▫️ 2 tbsp olive oil
▫️ 120ml water ▫️ 500g frozen summer fruits LUNCH: Protein Pesto Pasta Salad
For the pesto:
▫️ 150g broccoli, cooked
▫️ 50g frozen peas, cooked
▫️ A handful of fresh basil
▫️ 2 garlic cloves
▫️ 30g cottage cheese
▫️ 30g parmesan or 2 tbsp nutritional yeast
▫️ 2 tbsp extra virgin olive oil
▫️ Salt and pepper to taste For the pasta:
▫️ 200g pasta
▫️ 400g tin cannellini beans, drained
▫️ 150g cherry tomatoes, quartered
▫️ Rocket leaves DINNER: Chicken Fajita Rice Bowl
▫️ 2 large or 3 small chicken breasts
▫️ 1 red, 1 yellow and 1 green bell pepper
▫️ 1 red onion
▫️ Spice mix: 1 tbsp smoked paprika, 1 tsp each of ground cumin and ground coriander, 1/2 tsp each of cayenne pep, garlic and onion granules, 1 tsp salt and 1/4 tsp pepper ▫️ 160g rice (dry weight)
▫️ Black beans
▫️ Sweetcorn
▫️ Coriander
▫️ To serve (keep separate): Greek yog, avo and lime How to tackle the hour: 1. Start with the crumble. Preheat the oven to 180°C fan. In a bowl, mix the oats, protein powder, flour, almonds, seeds, olive oil and water until a crumble forms. Pour the frozen berries into an ovenproof dish, top with the crumble, and bake for 25–30 minutes. Set a timer and move on! 2. Get the grains cooking. Get the rice on to cook - mine took around 20 mins. At the same time, cook the pasta according to packet instructions - mine took about 10 mins. Drain both once done. 3. While those cook, make the pesto. Add the cooked broccoli, peas, basil, garlic, cottage cheese, parmesan (or nutritional yeast), olive oil, salt and pepper to a food processor. Blend for 1–2 minutes until a chunky paste forms. 4. Next, get the chicken and veg in the oven. Thinly slice the chicken breasts, peppers and onion, then toss them with the spice mix. Spread everything onto a lined baking tray and bake for 15 minutes until the chicken is cooked through and the peppers are soft. 5. Toss the pasta salad together, then box everything up! ENJOY. #mealprep #batchcooking #healthyrecipes
HOT HONEY CHICKEN + SWEETCORN SALSA Sticky honey chicken thighs, a punchy sweetcorn salsa and chewy giant couscous to soak it all up. Sweet, spicy, salty & fresh - a summer banger. Serves 3. ▫️ 600g chicken thighs ▫️ 1 tsp each of onion granules, garlic granules, smoked paprika ▫️ 300g giant couscous ▫️ 1/2 tbsp honey ▫️ 2 tsp crispy chilli oil ▫️ 1 tin sweetcorn ▫️ handful of cherry tomatoes, diced ▫️ 2 spring onions, finely sliced ▫️ 1 tbsp fresh coriander, finely diced ▫️ 1 tsp red wine vinegar ▫️ a handful of feta cheese, crumbled also, @oilwell.co squeezy olive oil is my lifeline rn 🫒 Method: 1. Season the chicken with the onion granules, garlic granules, smoked paprika, and a generous pinch of salt and pepper. Drizzle over some olive oil and toss to coat. 2. Get the couscous on to boil and run under cold water once done. 3. Heat 1 tbsp oil in a frying pan over medium-high heat. Once hot, add the chicken thighs and cook for 3 minutes per side, or until the chicken is almost cooked through. 4. Lower the heat to medium and drizzle the honey and chilli oil over the thighs. Use tongs to ensure each piece is coated and allow to bubble away for a few more minutes until the chicken is fully cooked through and begins to caramelise in some places. 5. Carefully remove the chicken from the pan to a clean board. Then, in the same pan (to use up the gorgeous flavour!) tip in the tin of sweetcorn. Whack the heat up to high and allow to cook for a few minutes, until charring in places. 6. Now, we can make the salsa. In a bowl, add the tomatoes, spring onions, coriander, vinegar, feta, a good pinch of salt and pepper and the cooked sweetcorn. Gently stir to combine. 7. I like to serve up the bowl with some diced cucumber for freshness, 2 thighs, couscous and a generous helping of salsa. ENJOY! . . . . #highproteindinner #healthyrecipes #quickdinner #summerfood #mealprepideas #simplefood #easyrecipes #chickenrecipes #healthyfood #highprotein
783K
18K
181
7mo ago
emmapetersen
HOT HONEY CHICKEN + SWEETCORN SALSA Sticky honey chicken thighs, a punchy sweetcorn salsa and chewy giant couscous to soak it all up. Sweet, spicy, salty & fresh - a summer banger. Serves 3. ▫️ 600g chicken thighs ▫️ 1 tsp each of onion granules, garlic granules, smoked paprika ▫️ 300g giant couscous ▫️ 1/2 tbsp honey ▫️ 2 tsp crispy chilli oil ▫️ 1 tin sweetcorn ▫️ handful of cherry tomatoes, diced ▫️ 2 spring onions, finely sliced ▫️ 1 tbsp fresh coriander, finely diced ▫️ 1 tsp red wine vinegar ▫️ a handful of feta cheese, crumbled also, @oilwell.co squeezy olive oil is my lifeline rn 🫒 Method: 1. Season the chicken with the onion granules, garlic granules, smoked paprika, and a generous pinch of salt and pepper. Drizzle over some olive oil and toss to coat. 2. Get the couscous on to boil and run under cold water once done. 3. Heat 1 tbsp oil in a frying pan over medium-high heat. Once hot, add the chicken thighs and cook for 3 minutes per side, or until the chicken is almost cooked through. 4. Lower the heat to medium and drizzle the honey and chilli oil over the thighs. Use tongs to ensure each piece is coated and allow to bubble away for a few more minutes until the chicken is fully cooked through and begins to caramelise in some places. 5. Carefully remove the chicken from the pan to a clean board. Then, in the same pan (to use up the gorgeous flavour!) tip in the tin of sweetcorn. Whack the heat up to high and allow to cook for a few minutes, until charring in places. 6. Now, we can make the salsa. In a bowl, add the tomatoes, spring onions, coriander, vinegar, feta, a good pinch of salt and pepper and the cooked sweetcorn. Gently stir to combine. 7. I like to serve up the bowl with some diced cucumber for freshness, 2 thighs, couscous and a generous helping of salsa. ENJOY! . . . . #highproteindinner #healthyrecipes #quickdinner #summerfood #mealprepideas #simplefood #easyrecipes #chickenrecipes #healthyfood #highprotein
RED PEPPER + BEAN GNOCCHI Creamy, satisfying & so hella tasty. Comfort food with a lil added protein & fibre - win 🫶 Serves 2-3. ▫️1/2 onion, finely diced ▫️2 garlic gloves, minced ▫️700g butter beans + their brine ▫️500g fresh gnocchi For the sauce: ▫️300g silken tofu ▫️200g jarred roasted red peppers ▫️50g sun dried tomatoes ▫️1 tbsp tomato puree ▫️handful of basil leaves (fresh or dried) ▫️1/2 tsp each of hot smoked paprika, and oregano ▫️1 tsp balsamic vinegar ▫️10g parmesan ▫️Salt and pepper ▫️100ml (approx) water to thin sauce 1. In a high speed blender, blitz the tofu, peppers, sun dried tomatoes, tomato purée, herbs (see ingredients), vinegar, parmesan, salt, pepper and water until you get a completely smooth, creamy sauce. Add an additional splash of water if needed to thin. 2. Heat a frying pan with a drizzle of oil. Fry off the onion for a few minutes, then add the garlic for another minute. 3. Tip in the gnocchi and allow to brown slightly, then pour in the beans and some of their brine (if you don’t like the brine, you can rinse the beans and just add a little extra water and salt!). 4. Pour in the red pepper sauce and stir until fully coated. Serve with extra basil and Parmesan. ENJOY! . . . . #gnocchi #healthyrecipes #healthyish #highproteindinnerideas #quickdinner #20minutemeal
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5mo ago
emmapetersen
RED PEPPER + BEAN GNOCCHI Creamy, satisfying & so hella tasty. Comfort food with a lil added protein & fibre - win 🫶 Serves 2-3. ▫️1/2 onion, finely diced ▫️2 garlic gloves, minced ▫️700g butter beans + their brine ▫️500g fresh gnocchi For the sauce: ▫️300g silken tofu ▫️200g jarred roasted red peppers ▫️50g sun dried tomatoes ▫️1 tbsp tomato puree ▫️handful of basil leaves (fresh or dried) ▫️1/2 tsp each of hot smoked paprika, and oregano ▫️1 tsp balsamic vinegar ▫️10g parmesan ▫️Salt and pepper ▫️100ml (approx) water to thin sauce 1. In a high speed blender, blitz the tofu, peppers, sun dried tomatoes, tomato purée, herbs (see ingredients), vinegar, parmesan, salt, pepper and water until you get a completely smooth, creamy sauce. Add an additional splash of water if needed to thin. 2. Heat a frying pan with a drizzle of oil. Fry off the onion for a few minutes, then add the garlic for another minute. 3. Tip in the gnocchi and allow to brown slightly, then pour in the beans and some of their brine (if you don’t like the brine, you can rinse the beans and just add a little extra water and salt!). 4. Pour in the red pepper sauce and stir until fully coated. Serve with extra basil and Parmesan. ENJOY! . . . . #gnocchi #healthyrecipes #healthyish #highproteindinnerideas #quickdinner #20minutemeal
POWER HOUR | Menu 4 Another round of delish, high-protein meal prep (3 servings of each) - let’s gooo! BREAKFAST: Chocolate Banana Overnight Oats
▫️ 150g oats
▫️ 60g vegan protein
▫️ 1 tbsp cacao powder
▫️ 1 tbsp chia seeds
▫️ 1 tbsp milled flaxseed
▫️ 450ml milk
▫️ 1 banana - half mashed to mix in, half sliced to top
▫️ Yog and dark chocolate chips, to serve LUNCH: Smoked Salmon ‘Frittata’ + Potatoes
▫️ 6 eggs ▫️ 100g cottage cheese
▫️ 1 leek, finely sliced
▫️ 1 spring onion, finely chopped
▫️ A handful of fresh dill and parsley, chopped ▫️ Juice of ½ lemon
▫️ 100g smoked salmon, torn into pieces For the potatoes:
▫️ 500g potatoes, diced
▫️ Garlic powder, onion powder, paprika, salt and pepper To serve:
▫️ Rocket and lemon wedges DINNER: Sun-dried Tomato + Harissa Orzo with Chicken
▫️ 200g orzo
▫️ 1 red onion, finely diced
▫️ 2 garlic cloves, minced
▫️ 150g cherry tomatoes, halved
▫️ 80g sun-dried tomatoes, chopped
▫️ 1 heaped tbsp harissa paste
▫️ A handful of black olives
▫️ 600ml veg stock ▫️ 2 chicken breasts, diced
▫️ A handful of fresh spinach
 How to tackle the hour: 1. Preheat the oven to 190°C fan. 2. Add all ingredients for the orzo (except the spinach) into a deep baking dish. Cover and bake for 30 mins, or until the orzo and chicken are cooked. While still hot, stir through the spinach and season if needed. 3. For the frittata, crack the eggs into a baking dish. Add the cottage cheese and whisk until smooth. Stir in the leek, spring onion, herbs and lemon juice. Season with salt and pepper. Tear the smoked salmon into small pieces and fold it in. Bake for 25 minutes, then once cooled slightly cut into 6 slices. 4. Dice the potatoes and place them onto a lined baking tray. Season, then bake for 30 minutes, or until cooked through and crispy. 5. While everything cooks, prep the overnight oats. Combine all the ingredients and divide the mixture into 3 jars. Top with a spoonful of yoghurt, the sliced banana and some chocolate chips. 6. BOX UP: The salmon frittata alongside the roasted potatoes, a handful of rocket and a lemon wedge. 7. BOX UP: The chicken orzo. ENJOY! . . . . . #batchcooking #mealprep #mealprepideas
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11mo ago
emmapetersen
POWER HOUR | Menu 4 Another round of delish, high-protein meal prep (3 servings of each) - let’s gooo! BREAKFAST: Chocolate Banana Overnight Oats
▫️ 150g oats
▫️ 60g vegan protein
▫️ 1 tbsp cacao powder
▫️ 1 tbsp chia seeds
▫️ 1 tbsp milled flaxseed
▫️ 450ml milk
▫️ 1 banana - half mashed to mix in, half sliced to top
▫️ Yog and dark chocolate chips, to serve LUNCH: Smoked Salmon ‘Frittata’ + Potatoes
▫️ 6 eggs ▫️ 100g cottage cheese
▫️ 1 leek, finely sliced
▫️ 1 spring onion, finely chopped
▫️ A handful of fresh dill and parsley, chopped ▫️ Juice of ½ lemon
▫️ 100g smoked salmon, torn into pieces For the potatoes:
▫️ 500g potatoes, diced
▫️ Garlic powder, onion powder, paprika, salt and pepper To serve:
▫️ Rocket and lemon wedges DINNER: Sun-dried Tomato + Harissa Orzo with Chicken
▫️ 200g orzo
▫️ 1 red onion, finely diced
▫️ 2 garlic cloves, minced
▫️ 150g cherry tomatoes, halved
▫️ 80g sun-dried tomatoes, chopped
▫️ 1 heaped tbsp harissa paste
▫️ A handful of black olives
▫️ 600ml veg stock ▫️ 2 chicken breasts, diced
▫️ A handful of fresh spinach
 How to tackle the hour: 1. Preheat the oven to 190°C fan. 2. Add all ingredients for the orzo (except the spinach) into a deep baking dish. Cover and bake for 30 mins, or until the orzo and chicken are cooked. While still hot, stir through the spinach and season if needed. 3. For the frittata, crack the eggs into a baking dish. Add the cottage cheese and whisk until smooth. Stir in the leek, spring onion, herbs and lemon juice. Season with salt and pepper. Tear the smoked salmon into small pieces and fold it in. Bake for 25 minutes, then once cooled slightly cut into 6 slices. 4. Dice the potatoes and place them onto a lined baking tray. Season, then bake for 30 minutes, or until cooked through and crispy. 5. While everything cooks, prep the overnight oats. Combine all the ingredients and divide the mixture into 3 jars. Top with a spoonful of yoghurt, the sliced banana and some chocolate chips. 6. BOX UP: The salmon frittata alongside the roasted potatoes, a handful of rocket and a lemon wedge. 7. BOX UP: The chicken orzo. ENJOY! . . . . . #batchcooking #mealprep #mealprepideas
POWER HOUR | menu 2 The 60 minute, high protein meal prep series for people with tastebuds!!!! Breakfast: Blueberry Protein Pancakes
▫️ Recipe in my debut cookbook, Healthy-ish—which you can preorder now via the link in my bio! Honestly, this recipe alone makes it worth getting your hands on xx
 Lunch: Ratatouille Tuna Pasta
▫️ 1 courgette, diced
▫️ 1 aubergine, cut into half-moons
▫️ 1 red onion, diced
▫️ 200g cherry tomatoes
▫️ 1 tsp each of garlic granules, onion granules and oregano
▫️ 200g pasta of choice (dry weight)
▫️ 500g passata
▫️ 2 tins tuna chunks Dinner: Chilli Peanut Tofu Noodles
▫️ 1 large block firm tofu, cubed
▫️ 1 tbsp dark soy sauce
▫️ 200g tenderstem broccoli
▫️ 3 nests noodles of choice (I used knife-cut)
▫️ 3 tbsp dark soy sauce
▫️ 3 tbsp peanut butter
▫️ 1 tbsp crispy chilli oil
▫️ Juice of 1 lime How to tackle the hour: 1. Preheat your oven to 190C fan and line two large baking trays. 2. On the first tray, add the courgette, aubergine, onion and tomatoes. Drizzle with olive oil and sprinkle over the seasonings. Season with salt and pepper. 3. On the second tray, add the cubed tofu and coat with soy sauce. Add the broccoli. Drizzle with oil and season. 4. Place both trays into the oven. The tofu tray comes out after 15–20 minutes (keep an eye on the broccoli) and the veggies come out after 30 minutes. 5. While the tofu cooks, put the pasta on to boil. In another pan, cook the noodles according to packet instructions. Combine the soy sauce, peanut butter, chilli oil and lime juice in a large bowl to make the noodle sauce. Once the noodles are done, transfer them into the bowl with 100ml noodle water to coat everything. 6. BOX UP: the peanut noodles with the baked tofu and broccoli. Garnish with spring onion and sesame seeds. 7. Combine the cooked pasta with the roasted veggies, tuna and passata. Season with salt and pepper. 8. BOX UP: the tuna pasta and finish with a grating of parmesan. 9. Finally, brekkie time! Make the batter and fry the protein pancakes in batches. BOX UP along with some washed strawberries. Store everything in the fridge for up to 4 days or freeze for up to 2 months. ENJOY! #mealprep #batchcooking
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11mo ago
emmapetersen
POWER HOUR | menu 2 The 60 minute, high protein meal prep series for people with tastebuds!!!! Breakfast: Blueberry Protein Pancakes
▫️ Recipe in my debut cookbook, Healthy-ish—which you can preorder now via the link in my bio! Honestly, this recipe alone makes it worth getting your hands on xx
 Lunch: Ratatouille Tuna Pasta
▫️ 1 courgette, diced
▫️ 1 aubergine, cut into half-moons
▫️ 1 red onion, diced
▫️ 200g cherry tomatoes
▫️ 1 tsp each of garlic granules, onion granules and oregano
▫️ 200g pasta of choice (dry weight)
▫️ 500g passata
▫️ 2 tins tuna chunks Dinner: Chilli Peanut Tofu Noodles
▫️ 1 large block firm tofu, cubed
▫️ 1 tbsp dark soy sauce
▫️ 200g tenderstem broccoli
▫️ 3 nests noodles of choice (I used knife-cut)
▫️ 3 tbsp dark soy sauce
▫️ 3 tbsp peanut butter
▫️ 1 tbsp crispy chilli oil
▫️ Juice of 1 lime How to tackle the hour: 1. Preheat your oven to 190C fan and line two large baking trays. 2. On the first tray, add the courgette, aubergine, onion and tomatoes. Drizzle with olive oil and sprinkle over the seasonings. Season with salt and pepper. 3. On the second tray, add the cubed tofu and coat with soy sauce. Add the broccoli. Drizzle with oil and season. 4. Place both trays into the oven. The tofu tray comes out after 15–20 minutes (keep an eye on the broccoli) and the veggies come out after 30 minutes. 5. While the tofu cooks, put the pasta on to boil. In another pan, cook the noodles according to packet instructions. Combine the soy sauce, peanut butter, chilli oil and lime juice in a large bowl to make the noodle sauce. Once the noodles are done, transfer them into the bowl with 100ml noodle water to coat everything. 6. BOX UP: the peanut noodles with the baked tofu and broccoli. Garnish with spring onion and sesame seeds. 7. Combine the cooked pasta with the roasted veggies, tuna and passata. Season with salt and pepper. 8. BOX UP: the tuna pasta and finish with a grating of parmesan. 9. Finally, brekkie time! Make the batter and fry the protein pancakes in batches. BOX UP along with some washed strawberries. Store everything in the fridge for up to 4 days or freeze for up to 2 months. ENJOY! #mealprep #batchcooking
MEAL PREP BAKED OATS | Banoffee! We are baaaaaaaaackkkkkkkkk baby Makes 4–5 servings.
▫️ 2 ripe bananas, plus extra for topping
▫️ 200g rolled oats
▫️ 60g vegan protein (I used salted caramel flavour)
▫️ 1 tsp baking powder
▫️ 420ml milk*
▫️ 100g 0% yoghurt
▫️ 1 square dark chocolate For the date caramel:
▫️ 6 Medjool dates, pitted
▫️ 1.5 tbsp peanut butter
▫️ Pinch of flaky salt
▫️ 50ml milk
▫️ 100–200ml reserved date water 1. Preheat oven to fan 180C. 2. In a 9x6 baking dish (line if yours tends to stick), mash the bananas. Stir in the oats, protein powder, baking powder, and milk until fully combined. Smooth the top and clean down the sides. Bake for 35 minutes. 3. Meanwhile, make the date caramel. Cover the pitted dates with boiling water and leave for 5 minutes. Transfer to a blender with the peanut butter, salt, and milk. Add 100ml of the reserved date water and blend until smooth, adding more water until you reach your desired consistency. 4. Top the baked oats with dollops of yoghurt and caramel, swirl together, then add banana slices and grate over the chocolate. 5. Cool for 5-10 minutes before slicing (this helps the squares hold their shape). 6. Microwave a portion for 1 minute to warm it up, or enjoy cold for an oat-bar vibe. Store leftovers in an airtight container in the fridge. ENJOY! *If you’re using a different protein powder, you may need to adjust the liquid. Start with 150ml milk and add gradually until you get the same consistency as shown in the video. . . . . . #bakedoats #mealprepbreakfast #banoffee #mealprepideas #batchcooking #highproteinbreakfast #breakfastideas #healthydiet #healthybreakfast #whatiateforbreakfast #oatmeal #highfibrebreakfast
676K
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5mo ago
emmapetersen
MEAL PREP BAKED OATS | Banoffee! We are baaaaaaaaackkkkkkkkk baby Makes 4–5 servings.
▫️ 2 ripe bananas, plus extra for topping
▫️ 200g rolled oats
▫️ 60g vegan protein (I used salted caramel flavour)
▫️ 1 tsp baking powder
▫️ 420ml milk*
▫️ 100g 0% yoghurt
▫️ 1 square dark chocolate For the date caramel:
▫️ 6 Medjool dates, pitted
▫️ 1.5 tbsp peanut butter
▫️ Pinch of flaky salt
▫️ 50ml milk
▫️ 100–200ml reserved date water 1. Preheat oven to fan 180C. 2. In a 9x6 baking dish (line if yours tends to stick), mash the bananas. Stir in the oats, protein powder, baking powder, and milk until fully combined. Smooth the top and clean down the sides. Bake for 35 minutes. 3. Meanwhile, make the date caramel. Cover the pitted dates with boiling water and leave for 5 minutes. Transfer to a blender with the peanut butter, salt, and milk. Add 100ml of the reserved date water and blend until smooth, adding more water until you reach your desired consistency. 4. Top the baked oats with dollops of yoghurt and caramel, swirl together, then add banana slices and grate over the chocolate. 5. Cool for 5-10 minutes before slicing (this helps the squares hold their shape). 6. Microwave a portion for 1 minute to warm it up, or enjoy cold for an oat-bar vibe. Store leftovers in an airtight container in the fridge. ENJOY! *If you’re using a different protein powder, you may need to adjust the liquid. Start with 150ml milk and add gradually until you get the same consistency as shown in the video. . . . . . #bakedoats #mealprepbreakfast #banoffee #mealprepideas #batchcooking #highproteinbreakfast #breakfastideas #healthydiet #healthybreakfast #whatiateforbreakfast #oatmeal #highfibrebreakfast

Emma Petersen (thefitlondoner) (@emmapetersen) Instagram Stats & Analytics

Emma Petersen (thefitlondoner) (@emmapetersen) has 763K Instagram followers with a 1.81% engagement rate over the past 12 months. Across 280 posts, Emma Petersen (thefitlondoner) received 882K total likes and 45.6M impressions, averaging 5.84K likes per post. This page tracks Emma Petersen (thefitlondoner)'s performance metrics, top content, and engagement trends — updated daily.

Emma Petersen (thefitlondoner) (@emmapetersen) Instagram Analytics FAQ

How many Instagram followers does Emma Petersen (thefitlondoner) have?+
Emma Petersen (thefitlondoner) (@emmapetersen) has 763K Instagram followers as of February 2026.
What is Emma Petersen (thefitlondoner)'s Instagram engagement rate?+
Emma Petersen (thefitlondoner)'s Instagram engagement rate is 1.81% over the last 12 months, based on 280 posts.
How many likes does Emma Petersen (thefitlondoner) get on Instagram?+
Emma Petersen (thefitlondoner) received 882K total likes across 280 posts in the last year, averaging 5.84K likes per post.
How many Instagram impressions does Emma Petersen (thefitlondoner) get?+
Emma Petersen (thefitlondoner)'s Instagram content generated 45.6M total impressions over the last 12 months.