Emma Petersen (thefitlondoner)

Healthy-ish High Protein 💙 my new cookbook, out in May 2026 !! Pre-order now via the link in my bio (you won’t be charged until May) and it helps SO MUCH. I know you’re going to love it 🫶

CHEESY BEAN BAKED EGGS Last but by no means least, for day 7 we have this glorious shakshuka-meets-baked-beans situation and it is SO good !!! Hope you guys have loved this mini-series as much as I have. Maybe I need to do one for lunch/dinners next?! Serves 2. ▫️1/2 white onion, finely diced ▫️1 garlic clove, minced ▫️1 tbsp tomato puree ▫️1 tsp smoked paprika ▫️400g passata ▫️1 x 400g tin cannellini beans, loosely drained ▫️A few handfuls of spinach ▫️4 eggs ▫️A good handful of grated cheddar and some parmesan ▫️Bread of choice, to serve 1. Preheat the oven to 200C on the oven grill setting. 2. Add a glug of olive oil to an ovenproof pan over a medium heat. Cook the onion for a few mins until softened. 3. Stir through the garlic, tomato purée and smoked paprika and cook for another minute. 4. Add the beans, pour in the passata and season well with salt and pepper. Let everything bubble away for at least 5 minutes until thickened. 5. Stir through the spinach and let it wilt down. 6. Make 4 little wells in the sauce and crack in the eggs. Let it bubble over heat for a minute, then scatter over the cheddar and parmesan. 7. Place under the hot oven grill for about 6 minutes until the egg whites are set and the cheese is bubbling and golden. 8. Finish with black pepper and serve with plenty of toast for scooping. ENJOY! #bakedeggs #breakfastideas #cheesybeans #highfibrebreakfast #healthybreakfast

HUEVOS RANCHEROS A non-traditional take on the classic Mexican breakfast that’s every bit as satisfying. Huevos rancheros already tick all the boxes – protein, fibre and flavour – but I’ve given it a little extra boost with homemade refried beans and salsa. Everything comes together fast, and you can keep the toppings as minimal or as extra as you like. ⭐️ Recipe on p. 32 of my book, which is out in July & you can pre-order now (in bio!) ⭐️ #highproteinbreakfast #mexicanfood #highfibrebreakfast #healthyish #glutenfree

PORRIDGE BREAD If you’ve never heard of this before, allow me to introduce you! I used to think my mum was crazy for eating this back in the day, but now I completely love it 😂. Such a good thing to meal prep for the week and you can go crazy with the toppings. Smoked salmon, cream cheese & cucumber also slaps. ▫️400g (GF*) rolled oats ▫️2 tsp bicarbonate of soda ▫️½ tsp fine salt ▫️500g thick skyr or Greek yoghurt ▫️220ml milk ▫️1 egg, beaten ▫️Mixed seeds, to top 1. Preheat the oven to 200°C fan and grease and line a 2lb loaf tin. 2. Add the oats, bicarbonate of soda and salt to a large bowl and mix together. 3. Add the yoghurt, milk and egg, then mix really well until fully combined. 4. Tip into the loaf tin, pack down and smooth the top with the back of a spoon and score a line down the middle with a knife. Scatter over the seeds and gently press them in with your hands. 5. Bake for 45 minutes, leave to cool for 5 minutes, then carefully remove from the tin (paper still on) and place directly onto the oven shelf for a final 5 minutes to crisp up the crust. Store wrapped up in the fridge for up to a week. ENJOY! #porridgebread #highproteinmeals #healthyrecipes #glutenfreerecipe

People may just see an Ironman logo, but when I look at it I see every early morning, every freezing session, every long ride, every moment I nearly quit and every moment I didn’t. I see over a year of training, discipline, stubbornness, growth and honestly one of the hardest yet most rewarding chapters of my life. It’s not really about the race at all. It’s about everything it took to become the woman capable of finishing it. (pov: tears are streaming down my face while writing this caption aaaaaa) Thank you @inked.by.olive at @thelondonsocial for doing such a beautiful job (gifted) 🤍 #ironwoman #ironmantraining

COTTAGE CHEESE + SALMON TOAST Look, sometimes you don’t need fancy. You need toast. And this is one for those days ⭐️ ▫️2 slices sourdough ▫️small garlic clove ▫️cucumber slices ▫️low fat cottage cheese ▫️rocket ▫️smoked salmon ▫️capers ▫️dill 5 min pickled onion: ▫️1/2 red onion ▫️1 tbsp vinegar ▫️pinch of salt ▫️enough water to cover 1. Start with the pickled onions. Add everything to a jar, give it a shake, and leave for at least 5 minutes. They’ll keep in the fridge all week and go with everything. 2. Toast your sourdough. 3. While it’s still warm, rub lightly with the cut side of the garlic. 4. Layer up with the cucumber, cottage cheese, rocket, smoked salmon, pickled onions, capers and dill. 5. Finish with a crack of black pepper and a drizzle of olive oil. ENJOY! #cottagecheeserecipes #highproteinbreakfast #easybreakfast #mealideas

PESTO PARMESAN JAMMY EGG BOWL Day 3 of getting myself out of my breakfast rut and I think I might have created a new weekly favourite?! I’d happily eat this for breakfast or lunch, it’s just so flavoursome and a proper joy to eat ⭐️ ▫️vine cherry tomatoes ▫️2 eggs ▫️handful of rocket ▫️mixed seeds ▫️sourdough Pesto (makes 6+ serves) ▫️ 30g fresh basil leaves ▫️ 1 garlic clove ▫️ 20g cashews (or any nuts/seeds you like) ▫️ 2 tbsp parmesan [VE: nutritional yeast], plus extra to serve ▫️ juice of 1 lemon ▫️ approx 80ml extra virgin olive oil ▫️ salt to taste Method: 1. Toss the tomatoes with olive oil, salt and pepper, then roast at 200°C for 10-15 mins until soft and jammy. You could also pop these in the air fryer to speed things up. 2. While they’re in, make the pesto. Combine all ingredients in a food processor or blender. Stream in more oil as necessary to achieve desired consistency. 3. Bring a small pan of water to the boil and gently lower in the eggs. Cook for 7 minutes for jammy yolks. Drain the pan and run under cold water until the eggs are cool, then peel. 4. Spread the yoghurt onto your plate or bowl and grate over plenty of parmesan. 5. Spoon the warm tomatoes over the yoghurt, add the eggs, rocket, pesto and seeds. Finish with a drizzle of olive oil and plenty of black pepper. Serve with a chunky slice of sourdough on the side. ENJOY! #savourybreakfast #jammyeggs #homemadepesto #highproteinbreakfast #healthybreakfast

MY ULTIMATE YOG BOWL Day 2 of getting myself out of my breakfast rut is this very delicious, prepable number! To me, yoghurt bowls have to have at least 3 textures and this one is PERFECTION ⭐️ Chia pudding (2 serves) 2 tbsp chia seeds 3 heaped tbsp thick yoghurt 2 tsp honey/sweetener of choice 120ml milk ⭐️ Thick yoghurt of choice ⭐️ Blackberries ⭐️ Warmed raspberries ⭐️ Nut butter ⭐️ Vanilla, Cardamom + Apricot granola, on p. 30 of Healthy-ish High Protein. 📚 pre-order now via the link in my bio! You won’t be charged until publication but preorders are a huge help for the book’s success, so mean a lot to support me ✨ #yoghurtbowl #chiapudding #mealprepbreakfast #highproteinbreakfast #highfibrebreakfast

LEMON + POPPY SEED BAKED OATS Day 1 of 7 of pulling myself out of my breakfast rut = lemon drizzle cake in baked oats form 🫡 Makes 4-5 servings. ▫️ 2 bananas ▫️ 200g rolled oats ▫️ 60g flavoured soy protein powder ▫️ 1.5 tsp baking powder ▫️ zest and juice of 1 lemon ▫️ 350-450ml milk* ▫️ 1/2 tbsp poppy seeds For the drizzle: ▫️ 3 tbsp yoghurt ▫️ 2 tsp lemon juice ▫️ honey to taste * If you’re using a different protein powder, you may need to adjust the liquid. Start with as little as 150ml and add gradually until you reach the consistency shown in the video. 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, baking powder, lemon zest and juice, and milk. Stir until everything is fully combined, then smooth the top and clean down the sides. Fold in the poppy seeds. 3. Bake for about 35 minutes, until golden and set in the middle. 4. Once the baked oats are out of the oven, let them cool for 5–10 minutes so the squares hold their shape. While they cool, make the yoghurt drizzle by combining the ingredients and loosening to your desired consistency with a tsp of water at a time. 5. 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 for up to 5 days. ENJOY! #mealprepideas #bakedoats #batchcooking #quickbreakfast #highfibre

May Guest Burger is here and we have the awesome @emmapetersen for the month of May 🔥 Emma is a food content creator and cookbook author, with her new book Healthyish High Protein coming out in just a few days! To celebrate we have her Healthy-ish Chicken Caesar burger, Grilled Chicken Thigh, Caesar Dressing made with the added ingredient of Greek Yoghurt to give it that protein hit, Crispy Anchovy Crumb, Crisp Gem Lettuce with lots of grated Parmesan 😍 Emma's chosen charity is @magicbreakfast_uk who help provide breakfasts to those kids who are in need. It's a great cause and delicious healthy-ish burger, so come down @thebutcherstapandgrill and get yourself a burger! ...And maybe even preorder Emma's book 👀 #foodies #caesar #chickencaesarburger #charity #goodcause

STICKY MEATBALLS w/ rice noodles + broccoli If you’re looking for a new, delicious high protein dinner for your weekly rotation, look no further! Sticky deliciousness. For the meatballs: ▫️500g 7% turkey thigh mince ▫️40g breadcrumbs ▫️2 spring onions, finely diced ▫️2 garlic cloves, minced ▫️1 tsp grated fresh ginger ▫️Splash of fish sauce (optional) ▫️1 egg ▫️Handful of fresh coriander, finely chopped ▫️Salt and pepper For the soy glaze: ▫️2 tbsp soy sauce ▫️1 tbsp rice vinegar ▫️1 tsp sesame oil ▫️1 tbsp honey ▫️1 tsp cornflour ▫️50ml water For the bowl: ▫️Rice noodles ▫️Roasted broccoli 1. Preheat your oven grill or air fryer to 200C. Line a tray. 2. Combine the meatball ingredients in a bowl. Use a spoon to divide into 16 portions, rolling into balls with your hands as you go. Place the meatballs onto the tray, alongside the broccoli. 3. Drizzle the meatballs and broccoli with oil, season the broccoli, then place into the oven for 20 minutes. Keep an eye on the broccoli, you may need to remove it from the oven after 12-15 mins to avoid it burning. 4. While the meatballs are cooking, make the glaze. In a small jar, combine the ingredients for the glaze. Seal the lid and shake to combine. 5. Heat a frying pan over low-medium heat. Pour in the glaze. Once it starts to bubble and has thickened to your desired consistency, reduce the heat and add in the meatballs. Toss to coat in the glaze. 6. Cook the rice noodles according to packet instructions. Then, serve them up with the glazed meatballs and broccoli. ENJOY! . . . . . #healthyrecipes #easydinners #highproteindinner #quickrecipes

What do you MEAN you don’t go on holiday (or in my case, choose your @ironmantri race destination) for the food???? 🤪🇿🇦🫡🦐🌊✨ Honestly I ATE SO WELL and now I’m so excited and inspired to get back cooking in the kitchen at home. So some very delicious SA-inspired summery recipes coming for you lot, me thinks 🙂‍↔️ #southafricanfood #whatiate #dayonmyplate