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Credit: Lucy Richards, Lizzie Mayson WE’RE constantly being told we need to up our protein intake, but if you don’t fancy mainlining eggs and steak or (whisper it) protein shakes, then what are your options? High-protein doesn’t have to mean bland or boring, as new book Healthyish High Protein by Emma Petersen (Pavilion Books) proves, with page after page of flavour-packed ways to fuel your body this summer and beyond. She removes the hard work around measuring and calculating to serve up exciting dishes such as a spicy Thai broth, tomatoey orzo and meatballs, and even a raspberry ripple sundae. And they all fit into a busy life, helping make breakfast, lunch and dinner work that bit harder health-wise. Sign up for the Fabulous newsletter Thank you! Bestselling cookbook author Emma Petersen has all the protein inspo you need Credit: Lizzie Mayson From breakfast to dessert, take your pick of the power plates from this new book Credit: Lucy Richards The best bit – there’s not a grain of protein powder in sight! High-fibre, high-protein, unprocessed is all that’s on the table… Lovely and light, this fish dish has summer fuel written all over it Credit: Lucy Richards Pan-fried Sea Bass & Garlic Rice Serves: 2Prep time: 10 minsCooking time: 20 minsProtein: 39g Fibre: 7g Ingredients:*2 sea bass fillets, skin on*Lemon wedges, to serve For the garlic rice:*2-3 cloves garlic, thinly sliced*125g easy-cook rice*250ml chicken or vegetable stock For the chickpea salad:*400g can chickpeas, drained and rinsed*½ red pepper, finely diced*1 small shallot, finely chopped*1 small garlic clove, minced*1tbsp chopped fresh parsley*1tbsp olive oil*1tsp red or white wine vinegar Most read in Fabulous Method:1. Start by making the rice. Heat a glug of olive oil in a saucepan over medium heat, then add the sliced garlic. Let it sizzle gently for 2-3 minutes until fragrant and just turning golden (don’t let it burn). Tip in the rice, stir to coat, then pour in the stock. Bring to the boil, then reduce the heat to low, cover, and simmer for 12-15 minutes, or until the rice is cooked and the liquid has been absorbed. Fluff with a fork and season lightly with salt and pepper.2. Meanwhile, combine the chickpea salad ingredients with a good pinch of salt and pepper in a mixing bowl. Toss well and set aside to marinate while you cook the fish.3. Pat the sea bass fillets dry with kitchen paper and season well with salt and pepper. Heat a drizzle of olive oil in a large non-stick frying pan/skillet over a medium-high heat. Place the fillets skin-side down and cook undisturbed for 3-4 minutes until the skin is crisp and golden. Flip and cook for another 1-2 minutes until just cooked through.4. Serve the sea bass over the garlicky rice, with a generous spoonful of chickpea salad on the side. Finish with a drizzle of olive oil and serve with lemon wedges. Turkey is a great high-protein ingredient come dinnertime Credit: Lucy Richards Sun-dried Tomato Orzo & Turkey Meatballs Serves: 4Prep time: 10 minsCooking time: 20 minsProtein: 50gFibre: 6.3g Ingredients:*1 onion, finely diced*2 cloves garlic, minced*150g cherry tomatoes, halved*80g sun-dried tomatoes, finely chopped*1 heaped tbsp harissa paste*250g orzo*600ml vegetable stock*1tbsp balsamic vinegar*1.5tbsp light crème fraiche*Handful baby spinach For the meatballs*500g turkey thigh mince*1 shallot or 1/2 onion, finely diced*1 clove garlic, minced*1 egg*1tsp dried oregano*1tsp dried rosemary*20g breadcrumbs*20g grated parmesan, plus extra to serve Method:1. Preheat the oven or air fryer to 220°C/200°C fan/gas mark 7.2. In a large bowl, combine the meatball ingredients and a generous pinch of salt and pepper. Mix well, then divide into 16 equal portions and roll into balls. Arrange on a lined baking sheet, drizzle lightly with oil and bake or air-fry for 20 minutes, flipping halfway, until golden and cooked through.3. Meanwhile, make the orzo. Heat a glug of olive oil in a pan over a medium heat. Add the onion and garlic and cook for 2-3 minutes until softened. Stir in the cherry and sun-dried tomatoes and cook for another 3 minutes, gently squashing the tomatoes with the back of a spoon to release their juices.4. Add the harissa paste and orzo, stir to coat, then pour in the stock. Bring to the boil, reduce the heat and simmer, covered, for about 10 minutes, stirring occasionally, until the orzo is al dente and most of the liquid has been absorbed.5. Remove from the heat and stir through the balsamic vinegar, crème fraiche and spinach until the greens have wilted and the sauce is glossy.6. Serve the orzo in bowls with four meatballs each, and finish with an extra grating of parmesan and a crack of black pepper, if you like. There’s nothing bland about this spicy Thai bowl Credit: Lucy Richards Brothy Thai Chicken & Rice Serves: 2Prep time: 10 minsCooking time: 20 minsProtein: 44gFibre: 3.5g Ingredients:*2 boneless, skinless chicken thighs*1tbsp Thai red curry paste*1 clove garlic, minced*2.5cm-piece fresh ginger, peeled and grated*300ml chicken stock*100ml oat or soy milk*1tsp soy sauce or 1/2tsp fish sauce*250g pouch cooked jasmine rice*1/4 red onion, thinly sliced*1 red chilli, thinly sliced*Handful fresh coriander*1tbsp cashews, chopped*Lime wedges, to serve Method:1. Pat the chicken thighs dry with a paper towel, then season with salt and pepper.2. Heat a drizzle of oil in a deep frying pan or shallow casserole dish over medium-high heat. Add the chicken and cook for 4-5 minutes on each side until golden and cooked through. Remove from the pan and set aside.3. Reduce the heat to medium and add a touch more oil if needed, then stir in the curry paste, garlic and ginger. Cook for 1 minute until fragrant, then pour in the stock, oat or soy milk, and soy or fish sauce. Stir to combine and let it simmer gently for 5 minutes.4. Meanwhile, microwave the rice according to the packet instructions. Slice the chicken into strips.5. Spoon the rice into bowls, top with the sliced chicken and ladle the fragrant broth over the top. Finish with the red onion, chilli, coriander and cashews, and serve with lime wedges for squeezing over. Comment now