The Doctor's Kitchen

Here's my favourite high-protein recipes 👉 tdk.link/youtube-highproteinrecipes

After developing a heart condition at just 24 while working as a junior doctor, I had to completely rethink the way I ate.

I cut back on sugar and ultra-processed foods, learned to cook from scratch and became fascinated by the science of nutrition.

⚡️ The changes transformed my health. I had more energy, felt stronger and ultimately reversed my condition. It set me on the path to sharing the power of food as medicine.

But I know it’s hard to keep up those changes when life gets busy.

What helps me is planning a few meals for the week and doing a bit of prep ahead of time.

You don’t have to change everything all at once. Start with one recipe you enjoy and build from there.

Here’s one to get you started: Dr Rupy’s Overnight Oats

Ingredients (serves 1)

2 tbsp porridge oats (rolled)
2 tbsp flaxseed (linseed)
1 tbsp shelled hemp seeds
1 tbsp chia seeds
1 tbsp raw cacao powder
1 tsp cinnamon (ground)
¼ tsp turmeric powder
1-2 tbsp unflavoured whey protein powder
2 prunes
200ml almond milk
80g mixed berries (frozen), to serve
20g pumpkin seeds, to serve

Optional: Greek yoghurt to top

Method:

1. Place all of the ingredients into a bowl and stir to combine.
2. Transfer the mixture into a jar or lidded container and place in the fridge to soak overnight (or at least 4 hours).
3. When ready to serve, top with mixed berries and pumpkin seeds.

Skip the Carousel

1 2 3 4 5 6

2 days ago | [YT] | 672

The Doctor's Kitchen

❓A question I often get it is, "Dr Rupy, how on earth do you have time for a decent breakfast in the morning?!"

💡 The biggest hack... prep it the night before!

The fact is, I'm obsessed with porridge at the moment, and what makes mornings an absolute breeze is pre-portioning all the dry ingredients into jars.
Zero faffing with packets in the morning.

We'll have a YouTube vid coming out in a few weeks all about this, but in the meantime, here's a link for my ultimate high-protein breakfast recipes 👉 tdk.link/youtube-breakfastlist

3 days ago | [YT] | 262

The Doctor's Kitchen

🍞 Make your morning toast count with 10g protein and 13g fibre per slice!

The hero ingredient in this one is flaxseed, one of my all-time favourites for adding more fibre and anti-inflammatory plant compounds (like SDG) to my day.

Plus psyllium husk, a well‑studied soluble fibre that can support regularity and healthy cholesterol levels.

It’s a great swap for lower-fibre supermarket loaves. Just 10 minutes of prep, no kneading, and you’ve got a loaf to slice, freeze and toast throughout the week.

I’ll usually top mine with smoked tofu or an egg, plus hummus, broccoli sprouts and avocado 👌

Free step-by-step recipe here: www.thedoctorskitchen.com/recipes/4-ingredient-fla…

Skip the Carousel

1 2 3 4 5 6 7 8 9 10

5 days ago | [YT] | 783

The Doctor's Kitchen

✨NEW VID: The 11 longevity foods I eat every week to lower inflammation and stay healthy for longer

🙌 If you want to live a long, healthy life, start with what’s on your plate every day!

In this video, I’m sharing the 11 foods I prioritise every week to support gut and metabolic health, regulate inflammation and stay healthier for longer.

🥘 Most importantly, I’ll show you exactly how I turn them into easy, flavourful meals.

That’s exactly why I created The Doctor’s Kitchen app. You’ll find easy recipes using these longevity ingredients, and you can plan your week and build a shopping list in seconds ➡️ tdk.link/onboarding_youtube

Watch here: https://youtu.be/R_i735CPycw?si=QfBce...

6 days ago | [YT] | 91

The Doctor's Kitchen

✨NEW POD: Professor shares 8 foods to lower inflammation and help you age slower | Professor Robert Thomas

There are so many practical takeaways in this one. I hope it inspires you to add a few more anti-inflammatory foods to your plate this week!

We cover:
👉 The best foods to lower chronic inflammation
👉 The link between inflammation and ageing
👉 How to reduce your biological age
👉 Why grip strength predicts how well you'll age


A must watch: https://youtu.be/nS6aBe0EN4E?si=xh-y1...

1 week ago | [YT] | 237

The Doctor's Kitchen

Prep these high-protein frittatas once and breakfast is ready to grab for the next 3 days 💪

➡️ Grab this recipe and more prep-ahead breakfasts on the Doctor’s Kitchen app. Just search “frittata”!

I’ve got to give credit to my wife for introducing me to Tupperware frittatas. She often makes a batch at the start of a busy week using whatever vegetables and herbs we have around.

You bake them straight in ovenproof glass containers, leave them to cool and pop the lids on. Breakfast is sorted, with hardly any washing up.

Ingredients (makes 3)

8 eggs
150g cottage cheese
50g spring onion
50g spinach (frozen)
1 tbsp dried oregano
20g flaxseed (linseed)
50g peas (frozen)

Skip the Carousel

1 2 3 4 5 6 7 8

2 weeks ago | [YT] | 1,091

The Doctor's Kitchen

This carrot cake granola is an absolute saviour on busy mornings 🙌
💪 22g protein | 🌾 11g fibre in each portion.

All the flavours of carrot cake, but in granola form!

Oats, nuts, seeds and grated carrot are combined with cinnamon, ginger, peanut butter and honey, then baked until golden and crisp. Finish with raisins for a little sweetness and keep a batch on hand for an easy breakfast or snack.

Free recipe here: www.thedoctorskitchen.com/recipes/carrot-cake-gran…

2 weeks ago | [YT] | 384

The Doctor's Kitchen

✨NEW VID: The 20-minute pasta I make every week (high-protein, high-fibre)

A quick midweek pasta that’s high in protein, fibre and omega-3 fats. It’s full of Mediterranean flavour and mostly made with cupboard and freezer staples!

This is less of a recipe and more of a simple way to build any bowl of pasta. I’ll show you the four things I think about:

🍝 A higher-fibre pasta
🫘 Beans or lentils
🥬 Easy vegetables
🐟 A core protein

Watch here: https://youtu.be/i3H1UnJjLt8?si=DGDFk...

What's your go-to pasta dish?

2 weeks ago | [YT] | 437

The Doctor's Kitchen

✨ NEW POD: Obesity professor explains 5 reasons why calories don't count and what to focus on instead | Professor Giles Yeo

Next time you look at the calories on the back of a packet or the nutritional breakdown of a recipe, remember that number doesn't tell you the whole story.

We cover:
👉 5 reasons calorie counting matters less than we think
👉 Why "low-cal" doesn't always mean healthy
👉 Why we don't absorb every calorie we eat
👉 3 strategies to maintain a healthy weight

Watch here: https://youtu.be/IPPx26TbPv4?si=pXMrV...

3 weeks ago | [YT] | 353

The Doctor's Kitchen

These are my 6-ingredient, no-bake pistachio and cacao energy balls that are perfect as an afternoon pick-me-up, on-the-go, or post-gym snack!

I love them because…

✅ Each one gives you around 5g of protein and 3g of fibre from pistachios, hemp seeds and tahini
✅ They’re naturally sweetened with Medjool dates
✅ And they’re really easy to batch-make and keep in the fridge or freezer, so you have something ready when you need it

If you love energy balls, The Doctor’s Kitchen app is home to multiple flavours and plenty of healthy snack options. Sweet or savoury, there’s definitely something you’ll love. Try us out for free today :)

Ingredients (serves 12)

150g pistachios, shelled
150g Medjool dates, roughly chopped
2 tbsp cacao powder (raw)
2 tbsp shelled hemp seeds
1 tbsp coconut oil, melted
3 tbsp tahini

For rolling:
4 tbsp pistachios, ground (shelled) (optional)

Method:

1. Gather and prepare your ingredients. In a small bowl, cover the dates with boiling water and leave to soak for 10 minutes, then drain.
2. Add all of the ingredients to the bowl of a food processor. Blitz until everything is well combined and a ball of dough is beginning to form.
3. Spread the ground pistachios onto a small plate, in an even layer. Take tablespoons of dough and roll to form 12 balls. Roll each ball in the pistachios and place in an airtight container.
4. Place in the fridge to set for 1 hour and then enjoy. These keep well in the fridge for up to 5 days, or in the freezer for up to 3 months.

Skip the Carousel

1 2 3 4 5 6 7 8 9 10

3 weeks ago | [YT] | 1,355