How I eat over 120g of protein and 45g of fibre every day (as a doctor) — Transcript

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1. 0:00If you start eating more protein and
2. 0:02more fiber from anti-inflammatory whole
3. 0:04foods today, you'll feel fuller for
4. 0:06longer, have more energy, and give
5. 0:08yourself the best chance of aging well.
6. 0:11But, packing all this nutrition into a
7. 0:12busy day is can feel impossible. So, I'm
8. 0:15going to show you exactly what I eat
9. 0:17from breakfast to dinner to make it easy
10. 0:19and enjoyable even when I'm super busy.
11. 0:22Starting with breakfast. Now, when I was
12. 0:24a junior doctor, breakfast was cereal,
13. 0:27granola bar, or just a coffee. And I'd
14. 0:29be hungry by 10:00 a.m. relying on
15. 0:32caffeine to get me through the day. And
16. 0:34a lot of people find themselves in a
17. 0:35similar situation. Now, if there's one
18. 0:37thing you take away from this video,
19. 0:39it's that sorting your breakfast to be
20. 0:41high fiber and high protein will help
21. 0:43you feel so much better throughout the
22. 0:45entire day. And it's the first thing
23. 0:48that I actually switched up when I was
24. 0:49going through my own health journey.
25. 0:51But, the challenge is having a proper
26. 0:53breakfast when you're rushing out the
27. 0:55door is hard. And what saves me is
28. 0:57having a solid rotation of breakfast
29. 0:59that rely on depending on how much time
30. 1:02I've got in the week. Overnight oats are
31. 1:04my go-to. When I know that my week is
32. 1:06busy, I'll prep overnight oats in about
33. 1:095 minutes the night before. Now, most
34. 1:11overnight oat recipes that you'll find
35. 1:13online are largely oats, and they won't
36. 1:15keep you full and satisfied because they
37. 1:18can be quite starchy. So, I use a
38. 1:202-2-1-1
39. 1:22formula. 2 Tbsp of oats, 2 Tbsp of flax
40. 1:25seeds, 1 Tbsp of chia seeds, and 1 of
41. 1:28hemp seeds. That base alone gives you
42. 1:31soluble fiber, lignans from the flax
43. 1:33that have been studied for their
44. 1:34anti-inflammatory effects, and a good
45. 1:36base of protein from the hemp seeds.
46. 1:38Once you have your base, you can get
47. 1:40creative with toppings depending on what
48. 1:42you're feeling that day. Right now, I'm
49. 1:44in the mood for raw cacao, a good
50. 1:47quality unflavored protein powder,
51. 1:49cinnamon, and turmeric for their
52. 1:50anti-inflammatory benefits. Give this
53. 1:52all a stir first, then add dried fruit
54. 1:55for sweetness like raisins, and your
55. 1:57liquid of choice, either water or milk.
56. 1:59The best thing about overnight oats is
57. 2:01that it takes the same amount of time to
58. 2:03make a three as it does one. So, I've
59. 2:05got three days of breakfast in just 5
60. 2:07minutes. In the morning, when I'm ready
61. 2:09to eat, I'll just top it with some fresh
62. 2:11fruit, like berries and seeds, and then
63. 2:13I'm out the door. This beautiful recipe
64. 2:15gives you different fibers, healthy
65. 2:17fats, protein, and plant diversity all
66. 2:20in one jar. But, I'm not having
67. 2:22overnight oats every single day. When I
68. 2:24want something savory, I'll make a batch
69. 2:26of my Tupperware frittatas, and I'll
70. 2:28keep them in the fridge for the week.
71. 2:30I've got to give credit to my wife for
72. 2:31this recipe. I did not think it was
73. 2:33going to work, but she was right, I was
74. 2:35wrong. I'll just whisk eggs in a large
75. 2:38bowl. I'll add extra protein from
76. 2:40cottage cheese, which gives a lovely
77. 2:42creamy texture, but it also keeps you
78. 2:44fuller for longer because it's high in a
79. 2:46protein called casein. I always have a
80. 2:48mantra in my head of looking to add more
81. 2:50vegetables. Spring onions, spinach,
82. 2:53green peas, even frozen veg. It's such a
83. 2:56great hack to adding more nutrient
84. 2:58density to any meal you're making.
85. 3:00Frittatas tend to be high in protein and
86. 3:02low in fiber. So, a special trick of
87. 3:04mine is to add ground flaxseed. Now, you
88. 3:07barely notice the flavor, but it adds
89. 3:09extra fiber and those anti-inflammatory
90. 3:12lignans. And for even more polyphenols,
91. 3:14I'll add any spice I'm feeling. It could
92. 3:16be dried oregano, dried tarragon. Mix it
93. 3:19in. It doesn't look that appealing, but
94. 3:21trust the process. I'll spoon this
95. 3:23mixture into small glass containers
96. 3:26lined with unbleached parchment paper.
97. 3:28Pop these into the oven and bake until
98. 3:31they look set and golden on top. The
99. 3:33trick, once they're ready, is to let
100. 3:35them cool completely on a rack. And
101. 3:37then, I'll just pop them into the fridge
102. 3:39ready for breakfast for the week ahead.
103. 3:41I'll have these on when I'm in a rush,
104. 3:42or I can turn it into a grab-and-go
105. 3:45sandwich with hummus just in between two
106. 3:47toasted sourdough pieces. Or, if I've
107. 3:49got a little bit more time, I'll turn
108. 3:50this into a proper meal with avocado,
109. 3:53broccoli sprouts, and mixed seeds. Now,
110. 3:55I know what you're thinking right now.
111. 3:57>> But, Dr. Rupie, what if I haven't
112. 3:58prepared anything on a Sunday?
113. 4:00>> I get it. Happens to me all the time,
114. 4:02and this is why I have this emergency
115. 4:04smoothie recipe printed on the inside of
116. 4:06my brain. I'll add frozen berries,
117. 4:08banana, avocado, and spinach into my
118. 4:11bullet blender, but I don't just stop
119. 4:13there. The key is making it not just
120. 4:15fruit and liquid. You want it to be more
121. 4:17like a meal. So, I add ground flaxseed
122. 4:20and a tablespoon of good quality
123. 4:22unflavored protein powder. For liquid,
124. 4:24I'll either go for milk or just simple
125. 4:26water. Blend it all up, and you've got
126. 4:28yourself an emergency smoothie. This is
127. 4:30completely different to the smoothies
128. 4:32that you buy in most stores. Now, this
129. 4:34isn't my everyday breakfast because
130. 4:36chewing whole foods is a lot more
131. 4:38filling than drinking it. But, on busy
132. 4:41mornings, it gets me out of trouble
133. 4:43every single time. If there's one meal
134. 4:45where planning really does pay off, it's
135. 4:48lunch. When I was first trying to
136. 4:49overhaul my diet, I realized lunch was a
137. 4:51massive deal for me. Even in the
138. 4:53hospitals that I worked at, it was full
139. 4:55of meal deals, refined snacks, sweets.
140. 4:58In fact, in the UK, there is still a
141. 5:00Burger King in Addenbrooke's Hospital,
142. 5:03which is royally wrong.
143. 5:05>> [laughter]
144. 5:06>> And if you've not planned ahead, you're
145. 5:08often limited to what happens to be
146. 5:10nearby, which usually means expensive,
147. 5:13low-fiber, low-protein, ultra-processed
148. 5:17lunches. And so, I began always bringing
149. 5:20in my lunch to work. So much so that my
150. 5:22medical colleagues used to call me
151. 5:24Tupperware Boy, a name that I'm super
152. 5:26proud to have earned. And if you want to
153. 5:28be a Tupperware Boy or Girl yourself,
154. 5:30you can do it easily using my
155. 5:32high-protein lunch bowl formula. I'll
156. 5:34start with a fiber-rich carb like
157. 5:36pre-cooked whole grains or sweet
158. 5:38potatoes. It's much higher in fiber than
159. 5:40refined grains like white rice, bread,
160. 5:42or pasta. Add a green like kale, rocket,
161. 5:46spinach, or cavolo nero. I always try
162. 5:48and get my greens in every day to
163. 5:50support my brain and because they're
164. 5:52magnesium-rich, which tends to be
165. 5:54lacking in many people's diets. I'll
166. 5:56pair it with a colorful veg. Sweetcorn,
167. 5:58peppers, radish, carrots, basically any
168. 6:01veg that I've got that's easy to prep.
169. 6:03And to ensure my gut health needs are
170. 6:04covered, I'll add a legume to boost the
171. 6:07fiber. Think black beans, chickpeas, puy
172. 6:10lentils. These are what your gut
173. 6:12microbes absolutely love. And of course,
174. 6:14a core protein source. This could be
175. 6:16tofu one day, tempeh, chicken, fish. To
176. 6:19bring my lunch bowls together, I add a
177. 6:21sauce like garlic yogurt, two
178. 6:23ingredients. Harissa or tahini soy
179. 6:25dressing, a couple of ingredients,
180. 6:27something that brings all these flavors
181. 6:29together easily. I usually make three in
182. 6:31one so my lunch is sorted for the next
183. 6:33few days, but no two are ever exactly
184. 6:35the same. I'm always rotating the
185. 6:37ingredients and keeping it interesting
186. 6:39throughout the week. However, there are
187. 6:41times where I've got no energy to build
188. 6:44a proper meal, but I still want to hit
189. 6:46my nutritional goals. So, I'll rely on
190. 6:48high-protein spreads, usually on toast.
191. 6:51But, we're not talking about avo toast
192. 6:52here, that's not enough protein. I make
193. 6:55high-protein spreads in minutes with
194. 6:57just a few ingredients. Like my herby
195. 7:00tofu cream cheese. Blend up firm tofu
196. 7:03with nutritional yeast, apple cider
197. 7:04vinegar, olive oil, garlic powder, dried
198. 7:07onion powder, some miso paste for umami,
199. 7:09chives, and a splash of plant-based
200. 7:11milk. I'll blend it up and I'll keep it
201. 7:13in a jar for a few days. To serve it up,
202. 7:15I'll just spread it on good-quality
203. 7:17bread and sometimes if I've got time,
204. 7:19I'll serve it with crispy mushrooms to
205. 7:21make it extra special. And one of my
206. 7:23favorite hacks is tinned fish. They're
207. 7:26phenomenal sources of both protein and
208. 7:28omega-3, which is great for heart brain
209. 7:31health. I'll simply mash tin mackerel or
210. 7:33sardines with a fork, add capers to cut
211. 7:36through that oiliness, sauerkraut, Greek
212. 7:38yogurt, fresh herbs, spread that on
213. 7:40toasted rye, add some sliced radish if
214. 7:42you've got it, and a squeeze of lemon,
215. 7:44and that's it. Lunch is taken minutes.
216. 7:46If I eat a nutrient-dense, high-protein
217. 7:48lunch, I often don't feel hungry for a
218. 7:50snack mid-afternoon at all. But,
219. 7:52sometimes, when filming days run a bit
220. 7:55longer, or maybe I've done a more
221. 7:57intense workout that morning, I get the
222. 7:59hankering for a snack. And instead of
223. 8:00grabbing some random, overpriced healthy
224. 8:04snacks from the shop, I've got a few
225. 8:06grab-and-go staples that I'll make
226. 8:08ahead, and others that I can whip up
227. 8:09together on autopilot. Like a pear,
228. 8:11simply sliced with a drizzle of tahini
229. 8:14and crushed nuts. It sounds unusual, but
230. 8:17it works so well. You're getting fiber
231. 8:19and polyphenols from the pear and
232. 8:21healthy fats from the tahini and nuts.
233. 8:23It hits the spot. Some friends of mine,
234. 8:25the Happy Pear guys, have a really
235. 8:27simple air fryer recipe of mixed nuts
236. 8:29and dark chocolate cooked for around 5
237. 8:31minutes and allowed to cool. And what it
238. 8:33does is create this indulgent, nutty
239. 8:35chocolate bark. A sprinkle of salt and
240. 8:37you've got something truly special and
241. 8:40actually healthy. When I've got a little
242. 8:42bit more time at the weekend to get
243. 8:43organized, I'll make a batch of my
244. 8:46six-ingredient pistachio cacao energy
245. 8:49balls. They take less than 10 minutes to
246. 8:51prep. I'll just blitz pistachios, cacao,
247. 8:54hemp seeds, tahini, softened dates, and
248. 8:56a little coconut oil in a food processor
249. 8:59until everything comes together in a big
250. 9:01ball. Then, I roll them into small
251. 9:03balls, coat them in crushed pistachio
252. 9:05crumb, and pop them into the fridge to
253. 9:07firm up. They'll keep in an airtight
254. 9:09container for weeks, and I love having
255. 9:11them on hand to grab and go on busy
256. 9:13days. By dinner time, I'm usually short
257. 9:15on energy, and I've got my son running
258. 9:17around, so I need something fast. But,
259. 9:19it's got to tick all the boxes. And
260. 9:21midweek, it's usually some version of a
261. 9:23traybake. The goal is not creating a
262. 9:26masterpiece. And again, I follow a
263. 9:28simple formula in my head to make sure
264. 9:30I'm hitting my nutrition goals. Quality
265. 9:32carb, like potatoes or sweet potatoes, a
266. 9:34green, like broccoli or anything that
267. 9:36cooks well in the oven. Colorful veg and
268. 9:38white veg can also count, too. I often
269. 9:40go for things like cauliflower because
270. 9:42it's from the brassica family and
271. 9:44contains glucosinolates that are
272. 9:45actually anti-inflammatory. And what's
273. 9:47great about a traybake is that you can
274. 9:49just throw in any veg that you've got. I
275. 9:51always add a fiber booster like
276. 9:53pre-cooked lentils or beans. That way,
277. 9:56I'm getting even more variety for my gut
278. 9:58microbes. And of course, a core protein.
279. 10:01It could be trout, chicken, or tofu.
280. 10:04Whilst that's cooking in the oven, I'll
281. 10:05make a quick dressing like a honey
282. 10:07mustard sauce. It's just three
283. 10:09ingredients, but it's super flavorful,
284. 10:11sharp, sweet, and it lifts the entire
285. 10:14meal. Easy, easy flavor. I'll just
286. 10:16drizzle the sauce everywhere, throw in
287. 10:18any fresh herbs I've got hanging around
288. 10:20in the fridge. And extra points for
289. 10:22sprouts, specifically broccoli sprouts.
290. 10:25They've got 50 to 100 times more
291. 10:27glucoraphanin than the mature broccoli
292. 10:29plant. This is a great complete dinner
293. 10:32with minimal washing up. Win-win. And if
294. 10:34it's not a traybake, it's a one-pot. Who
295. 10:37doesn't love a one-pot? Seriously, who?
296. 10:39All right, let me convince you. One of
297. 10:40my ultimate favorites from the Doctor's
298. 10:42Kitchen app is my South Indian style
299. 10:44monkfish curry. You can either use a
300. 10:46store-bought paste or blend up tomatoes,
301. 10:49ginger, garlic, chili flakes, onion, and
302. 10:52coconut for a fresh paste. And to a pan,
303. 10:54just start with a beautiful base of
304. 10:56warming spices. I'll add mustard seeds,
305. 10:59cumin, star anise, turmeric, and a
306. 11:00little bit of coconut oil, or whatever
307. 11:02neutral oil of choice you prefer. Let
308. 11:04those warming spices temper for a few
309. 11:06minutes, then add your fresh paste to
310. 11:08the pan. Cook that down for a bit, then
311. 11:10I'll add soaked red lentils. Add water,
312. 11:14coconut milk, and stock. Simmer that
313. 11:16away for around 15 minutes before adding
314. 11:18green beans or whatever greens you've
315. 11:20got, and a core protein. Monkfish or
316. 11:23whatever thick fish that I've got on
317. 11:24hand works really well, but this recipe
318. 11:26also works well with tofu or chicken.
319. 11:28It's super flexible. And again, because
320. 11:30I'm always trying to sneak in more
321. 11:32greens into my diet, I'm going in with a
322. 11:34generous handful of spinach. And that's
323. 11:37it. A bit of lime lifts the meal, and it
324. 11:39can also be lunch the next day. In fact,
325. 11:41that's actually one of my best hacks,
326. 11:43cooking a big one-pot in the evening
327. 11:45during the week that serves as lunch the
328. 11:47next [music] day. Having strategies like
329. 11:49overnight oats for breakfast, prep-ahead
330. 11:51high-protein lunch bowls, and traybakes
331. 11:54for dinner means that I'm consistently
332. 11:56getting over 140 g of protein daily, 45
333. 11:59g plus of fiber, and a mixture of
334. 12:02anti-inflammatory whole foods that keeps
335. 12:04my [music] health in check. But, I
336. 12:05didn't start by doing everything at
337. 12:07once. I started with simple swaps to
338. 12:10remove ultra-processed foods from my
339. 12:12diet, which I'll show you in the next
340. 12:14video.