Three healthy protein rich dishes to enjoy this summer, which will make lunchtimes a whole lot tastier

The Sun

01-05-2025

LOTS of us are looking to up our protein levels - especially if you're in the midst of the menopause - and Emma Peterson's new cookbook has some great recipe inspo for shaking up your diet.
Healthyish: All The Goodness With None Of The Fuss (Pavilion) is out on Thursday, and you'll find it full of achievable, no-fuss food to help soft-launch the summer you.
Think batch breakfasts, prep-ahead lunches and under-30-minute dinners - all high on flavour and healthy-ish.
City-solicitor-turned-cook Emma Peterson is all about bringing balance to your life - because who wants to spend hours cooking from scratch when the sun is shining.
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We've chosen three cracking lunch recipes from the book to share with you - and we're sure they'll become firm favourites.
The tuna nicoise is already in rotation with team Fabulous!
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Portable Prep Jar Tuna Nicoise
"This is my version of a tuna niçoise. The orzo adds a lovely chewy base, carrying all the flavours without feeling heavy. Layered jar-style, it stays fresh and vibrant no matter where you take it."
Serves: 3
Prep time: 15 mins
Cooking time: 11 mins
Ingredients:
*80g orzo
*50g fine green beans, cut in half
*3 large eggs
*125g cherry tomatoes, halved
*1 shallot, thinly sliced
*90g pitted black olives, halved
*2 x 200g tins tuna steak in oil
*80g salad leaves
For the dressing:
*2tbsp extra virgin olive oil
*1tbsp white wine vinegar
*1 clove garlic, minced
*1tsp dijon mustard
Method:
1. Bring two small pots of water to the boil. In the first pot, add a pinch of salt, then tip in the orzo. Cook according to packet instructions, stirring occasionally, until al dente. A few minutes before the orzo is done, add the green beans to the same pot so they can cook simultaneously.
2. In the second pot, lower in the eggs using a spoon to avoid cracks. Boil for 9 minutes (set a timer!) for a perfectly set yolk.
3. While the eggs and orzo bubble away, combine the dressing ingredients in a small jar, secure the lid and shake until the dressing is emulsified.
4. Once the eggs are done, drain and rinse them under cold water for a couple of minutes – this will cool them. By this time, the orzo and green beans should be ready. Drain them in a colander and run under cold water to cool.
5. In a mixing bowl, combine the orzo and green beans with the cherry tomatoes, shallot and olives. Pour in the dressing and toss until well-coated.
6. Peel the cooked eggs and slice them into quarters.
7. Now layer up three jars (or containers). Begin with orzo salad, then layer on tuna and egg, finishing with salad leaves.
8. When you're ready to eat, flip the jar or container into a bowl and toss everything together to combine.
Jalapeno & Cheddar Eggs In The Hole
"Get ready to have this lunch on repeat, because not only is it easy and fun to make, it's also incredibly satisfying to eat. All it takes is cracking an egg into the centre of a bagel half, showering it with cheese and jalapeños, and letting the air fryer or oven do the rest of the work as it cooks to golden perfection."
Serves: 1
Prep time: 5 mins
Cooking time: 10 mins
Ingredients:
*1 bagel
*2 eggs
*15g grated cheddar
*6 pickled jalapeño slices or fresh green chillies
*Fresh coriander, to garnish
*Salad leaves, to serve
Method:
1. Preheat the air fryer or oven to 220°C/200°C fan/ gas mark 7.
2. Slice the bagel in half and place it cut-side down on a lined baking sheet or in the lined air fryer basket if using. If the holes in the middle are too small, use a knife to hollow them out to make room for the eggs.
3. Crack an egg into the centre of each bagel half. To prevent the egg whites from overflowing too much, lift the bagel slightly to help the whites settle underneath, leaving the yolk sitting proudly on top. Sprinkle the cheese over each bagel and top with the jalapeños or green chillies. Season with a pinch of salt and pepper.
4. Cook for 8 minutes (air fryer) or 10 minutes (oven), or until the egg whites are fully set, but the yolks remain runny.
5. Serve the bagel halves garnished with fresh coriander, alongside your favourite salad.
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Posh Beans On Toast
"Some days, good old classic beans from a can are more than enough to hit the spot. But sometimes we feel like treating ourselves to something a bit more special. When I initially tested this recipe, the first thing I thought was: if I ever open a café, this is going straight on the menu."
Serves: 2
Prep time: 7 mins
Cooking time: 8 mins
Ingredients:
*½ red onion, finely diced
*1 garlic clove, minced
*150g cherry tomatoes, halved
*1tsp dried oregano
*400g tin butter beans/lima beans, drained
*1½tbsp tomato purée/paste
*1½tbsp crème fraîche or sour cream
*1-2 slices bread (I like sourdough or ciabatta)
*2tbsp ricotta
*1tbsp pesto
*Squeeze lemon juice
*Olive oil, for cooking
Method:
1. Heat 1tbsp olive oil in a frying pan/skillet over medium heat. Add the onion and garlic, allowing them to cook for a couple of minutes until softened and fragrant. Toss in the cherry tomatoes and oregano and cook for another 2–3 minutes until the tomato skins begin to soften and break down. Use the back of a spatula to crush the tomatoes gently, releasing their juices.
2. Add the drained beans to the pan, along with the tomato purée, crème fraîche and a generous pinch each of salt and pepper. If the sauce seems too thick, fill the empty bean can with a splash of water and stir it into the pan to loosen the mixture and help create a creamy, saucy consistency. Turn the heat to low while you toast the bread.
3. Spread the ricotta on the toast, then add a generous helping of the beans. Finish with a drizzle of pesto and a squeeze of lemon over the top.
Easy lunch box ideas that aren't sarnies
Here are some kid-friendly, easy lunch box ideas that aren't sandwiches:
Pizza Roll-Ups
Ingredients: Tortilla wraps, marinara sauce, shredded mozzarella cheese, pepperoni slices.
Instructions: Spread marinara sauce on the tortilla, sprinkle cheese and add pepperoni. Roll up and slice into pinwheels.
Pasta Salad
Ingredients: Cooked pasta, cherry tomatoes, cucumber, mini mozzarella balls, Italian dressing.
Instructions: Mix all ingredients together and toss with dressing.
Veggie and Hummus Wraps
Ingredients: Tortilla wraps, hummus, shredded carrots, cucumber slices, bell pepper strips.
Instructions: Spread hummus on the tortilla and add veggies. Roll up and slice into pinwheels.
Turkey and Cheese Roll-Ups
Ingredients: Sliced turkey, cheese sticks, whole grain crackers.
Instructions: Roll turkey slices around cheese sticks and pack with a side of crackers.
DIY Lunchables
Ingredients: Whole grain crackers, sliced cheese, turkey or ham slices, apple slices.
Instructions: Pack all ingredients separately so kids can assemble their own mini sandwiches.
Mini Pancakes and Fruit
Ingredients: Mini pancakes, mixed berries, syrup (optional).
Instructions: Pack mini pancakes with a side of berries and a small container of syrup for dipping.
Cucumber Sushi Rolls
Ingredients: Cucumber, cream cheese, sliced turkey or ham.
Instructions: Slice cucumber lengthwise, spread with cream cheese, and roll up with turkey or ham. Slice into bite-sized pieces.
Fruit Kababs
Ingredients: Various fruits (grapes, strawberries, pineapple, melon), cheese cubes.
Instructions: Thread fruit and cheese cubes onto skewers.
Cheese and Veggie Muffins
Ingredients: Shredded zucchini, shredded carrot, shredded cheese, eggs, flour.
Instructions: Mix all ingredients together, pour into a muffin tin, and bake until set.