Most of us know that we should be eating plenty of protein. Often dubbed the ‘building block’ of the body, protein serves a myriad of functions, from growing and maintaining muscle mass to repairing cells, supporting hormone health, improving immunity and more. And high-protein diets have seemingly never been more popular, especially among those of us who enjoy a good workout – just try scrolling on social media without seeing an influencer enjoying a post-gym protein shake. 

Yet studies show that despite this trend, many of us are still not consuming enough of the stuff. “Recent research suggests that we should be eating 50% more protein than we currently do, and in some cases double the current recommendations for protein in the UK,” says Dr Rupy Aujla, NHS doctor and founder of The Doctor’s Kitchen. “I would argue that we need to eat more protein generally, but not necessarily meat, fish and eggs. There are plenty of plant-based proteins that are of high quality (tofu, tempeh, edamame, nuts and seeds) that we should be consuming more of. This can improve bone health, reduce cravings, improve energy and prevent frailty in older adults, as well as support women’s health (including hormonal, breastfeeding or menopausal health).”

This said, it’s important to note that not all protein sources are created equal, and reaching for an ultra-processed protein bar simply isn’t as beneficial as focusing on nutrient-dense whole foods or meals. With this in mind, we’ve rounded up three of our favourite recipes from Dr Aujla’s new book, Healthy High Protein (Ebury Press, £22) that will help you smash your protein goals, without so much as a macro count in sight. 

“I pack my overnight oats with anti-inflammatory and protein boosting ingredients: cinnamon, turmeric, cacao and hemp seeds,” says Dr Aujla. “You can make a few jars at a time and they’ll keep nicely in the fridge for a high-fibre, high-protein grab-and-go breakfast.”

Serves 1

Ingredients 

• 30g shelled hemp seeds
• 20g jumbo rolled oats
• 20g cacao powder
• ½ tsp ground cinnamon
• ¼ tsp ground turmeric
• 15g flaked almonds
• 15g walnuts, crumbled
• 10g desiccated coconut
• 100ml whole milk or plant-based alternative
• 2 prunes, roughly chopped

To serve

• 80g mixed berries
• 20g pumpkin seeds or nut butter of choice
• 1 tbsp thick natural yoghurt

Method 

1.  Add all the dry ingredients together in a large glass jar. Screw the lid on and shake vigorously to mix all the components together.
2. Remove the lid and stir in the milk, 50ml water and the prunes.
3. Replace the lid and place in the fridge overnight.
4. In the morning, add a splash more milk if needed, and serve topped with the berries, pumpkin seeds or nut butter and yoghurt. 

“Tahini, nutritional yeast and chickpeas all provide fibre and protein in this breakfast dish that keeps you satisfied,” says Dr Aujla. “With over 30g of protein and high in fibre, it’ll keep your gut well fuelled.” Perfect for a light lunch too, it’s ideal for those WFH days. 

Serves 2

Ingredients 

•  1 x 400g can chickpeas, drained and rinsed
• 1 tbsp za’atar, plus extra to serve
• 1 tbsp olive oil
• 150g peas (fresh or defrosted from frozen)
• 4 tbsp tahini
• 2 tbsp nutritional yeast
• Zest and juice of 1 lemon
• 4 slices of spelt or regular sourdough, toasted
• 10g parsley, finely chopped
• 20g pea shoots, roughly chopped

Method 

1. Preheat the oven to 200°C fan and line a baking tray with baking paper.
2. Spread out the chickpeas onto the lined baking tray and dry thoroughly with kitchen paper. Add the za’atar, olive oil and some seasoning. Mix thoroughly with your hands and bake for 20 minutes until crispy.
3. Meanwhile, blend the peas, 2 tablespoons of the tahini, the nutritional yeast, lemon juice, a pinch of salt and a splash of hot water in a bullet blender into a smooth green paste. Add more water if needed to help it blend properly.
4. Spread onto the toasted sourdough, top with the crispy chickpeas, remaining tahini, a sprinkle of za’atar and the lemon zest and finish with the chopped parsley and pea shoots, if using. 

“The walnut, tempeh, puy lentil blend in this recipe delivers on the protein and fibre needs for your gut wellbeing, and the texture and flavour of this combination are phenomenal,” says Dr Aujla. “It packs a whopping 50g of protein while also meeting 50% of your fibre needs for the day. Try it with different pasta varieties if you wish and, for more protein, use a lentil- or bean-based pasta.”

Serves 4

Ingredients 

• 2 tbsp olive oil, plus extra to serve
• 100g onion, finely chopped
• 4 garlic cloves, finely chopped
• 3 tsp dried mixed herbs
• 2 tbsp tomato purée
• 100ml red wine
• 100g walnuts, roughly chopped or pulsed into a coarse crumb
• 200g tempeh, roughly chopped or pulsed into a coarse crumb
• 200ml vegetable stock
• 200ml passata
• 1 tbsp balsamic vinegar
• 200g cooked puy lentils
• 100g cavolo nero, stalks removed, and leaves massaged and roughly chopped
• 150g dried rigatoni pasta
• 20g parmesan, finely grated to serve

Method 

1. Heat the olive oil in a large lidded casserole pan over a medium heat, add the onion and cook, stirring occasionally, for 10 minutes until softened and starting to turn golden.
2. Add the garlic and plenty of seasoning and cook for another minute before adding the mixed herbs and tomato purée. You want to cook the purée for three to four minutes to intensify the flavour.
3. Pour the red wine into the pan and cook for another 3 minutes until there is no smell of alcohol and the mixture becomes thick and sticky.
4. Add the walnuts and tempeh and stir to coat them in the sticky mixture. Cook for two minutes, stirring, then pour in the stock, passata and vinegar and add the lentils. 
5. Reduce the heat to low–medium, stir until combined and simmer, part-covered with the lid, for 15 minutes.
6. Toss in the massaged cavolo nero for the last 2 minutes of cooking.
7. Meanwhile, cook the pasta in plenty of boiling salted water according to the packet instructions. drain, reserving a mugful of the cooking water. 
8. Add the pasta to the sauce with enough of the pasta cooking water to loosen. 
9. Serve in bowls, drizzled with olive oil and with the Parmesan scattered over.

Images: Andrew Burton