With his brilliant recipes, hit podcast The Doctor’s Kitchen, and regular TV appearances, NHS GP Rupy Aujla is known for demystifying the world of health and proving that you don’t need to sacrifice flavour to enjoy healthy, balanced meals.
Dr Rupy’s latest cookbook, The Doctor’s Kitchen: Healthy High Protein, is packed with recipes that will help you get more protein from an array of meat, fish, dairy, and plant-based sources.
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The Doctor’s Kitchen: Healthy High Protein
A collection of simple and delicious recipes that champion meat, dairy and plant-based protein
Backed by the latest scientific research on how to balance protein, fibre and nutrient-rich vegetables
Dr-led advice on how to pack your plate with nutrients
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More than just a collection of high-protein recipes, this cookbook takes a holistic approach to protein-rich dishes, with a particular emphasis on gut-friendly ingredients. Each recipe includes helpful information about how much protein and fibre it contains, as well as a “plant points” score to help you consume more than 30 plants per week and improve your gut microbe diversity.
With chapters covering everything from breakfast and brunch to one-pan dinners, midweek meals, and snacks and drinks – and even a section dedicated to three-ingredient dressings and sauces – The Doctor’s Kitchen: Healthy High Protein has healthy recipes for every mealtime and occasion. We’ve selected 10 of our favourite dishes from the book to give you a taste of what you’ll find inside.
Breakfast and brunch
Crispy Chickpeas on Green Toast
Za’atar-flavoured baked chickpeas (a great source of fibre and protein) sit on a bed of puréed peas and tahini for a delicious sourdough toast topping.
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The Doctor’s Kitchen: Healthy High Protein
Feta, Red Pepper and Pomegranate
Taking inspiration from muhammara, a Middle Eastern paste made with roasted red peppers and walnuts, this dish is a medley of sweet, nutty, tart and fresh flavours. It’s worthy of any weekend brunch spread – as well as being a great source of plant-based protein and fibre.
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The Doctor’s Kitchen: Healthy High Protein
One-pan dinners
Sticky Sweet Chilli Salmon with Roasted Cauliflower
This one-tin traybake brings together umami and sweet flavours thanks to its mouthwatering marinade, which almost caramelises as it cooks. With plenty of plant variety, protein, and omega 3 fats, it’s ideal for feeding a hungry family.
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The Doctor’s Kitchen: Healthy High Protein
Sweet Spring Harissa Beans with Pecorino
Celebrate the best of spring greens with this fusion dish, where hot harissa paste and salty pecorino combine to create a flavour-packed dish that takes just 25 minutes to make.
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The Doctor’s Kitchen: Healthy High Protein
High-protein diversity bowls
Chipotle and Honey Air-fried Tofu Bowls with Black Beans and Pineapple
Dishes featuring a variety of plant-based ingredients are great for gut health, and this simple recipe featuring crispy soy sauce-marinated tofu on a bed of grains and fresh greens, is a simple yet effective way of enjoying your vegetables with a high-protein boost.
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The Doctor’s Kitchen: Healthy High Protein
Fresh and light plates
Crispy Bean and Kraut Salad with Pumpkin Seeds
Ideal for serving as part of an impressive hosting spread, this seven-ingredient salad brings together an array of textures and flavours – from air-fried white beans that are crispy on the outside and fluffy on the inside, to the zippy burst of acidity from the sauerkraut.
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The Doctor’s Kitchen: Healthy High Protein
Meatless mid-week recipes
Spicy ‘Meaty’ Tacos with Avo and Lime-soured Cream
Chopped walnuts, mushrooms and tempeh are the secret to creating the umami, “meaty” base for these meatless tacos. Complete with a three-ingredient slaw and all your favourite taco toppings, this dish is easy to scale up if you’re feeding a hungry crowd.
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The Doctor’s Kitchen: Healthy High Protein
Mid-week meat and fish recipes
Cinnamon and Cumin Curry with Crispy Chicken
Ideal for a leisurely weekend dinner, this easy one-pan recipe takes inspiration from the sweet and spicy flavours of Middle Eastern cuisine. The result is a beautifully balanced dish of crispy chicken thighs on a bed of lentils, packed with fibre, protein and anti-inflammatory ingredients.
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The Doctor’s Kitchen: Healthy High Protein
Sri Lankan-style Coconut Lentils with Griddled Sardines
Hearty and warming, this lentil and coconut milk curry pairs perfectly with the griddled fresh sardines (a great sauce of omega-3 fatty acids as well as protein) and refreshing three-ingredient coconut chutney.
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The Doctor’s Kitchen: Healthy High Protein
Snacks, toppers and drinks
Frozen Yoghurt, Peanut and Berry Bark
Requiring just seven ingredients and 10 minutes of prep time, this make-ahead snack is the perfect staple to have in your freezer.
