Dr. Rupy Aujla, a family doctor based in London with a master's degree in nutrition medicine, has set himself a daily protein goal of 1.6 grams per kilogram of body weight. This commitment to protein intake is a reflection of his broader philosophy that emphasizes not only quantity but also the quality of food consumed.

In a conversation with Business Insider, Dr. Aujla elaborated on his dietary approach, which he describes as 'plant-focused' or 'plant-forward.' This means that while his diet does include animal products, an impressive 70% to 75% of what he eats is plant-based. This balance is crucial, especially for those who are frequent gym-goers, as protein plays a significant role in muscle repair and overall recovery after workouts. However, Aujla believes that nearly everyone can benefit from an increased protein intake, provided it is sourced in a healthy manner.

According to Aujla, the quest for higher protein consumption should not come at the expense of gut health. He cautions against the excessive consumption of red and processed meats, as well as ultra-processed protein supplements like shakes and bars. These foods can disrupt the delicate balance of the gut microbiome, which is essential for maintaining both physical and mental health. Numerous studies have shown a correlation between the intake of red and processed meats and an increased risk of colon cancer and other health issues.

To maintain his gut health while ensuring he meets his protein goals, Aujla incorporates a variety of foods into his diet. He opts for lean animal proteins, such as fish and fermented dairy products, while also emphasizing plant-based proteins that are rich in fiber. Fiber is known to support a healthy digestive system and promote the growth of beneficial gut bacteria.

Aujla keeps a well-stocked kitchen filled with protein-rich staples to facilitate his plant-focused diet. Among his essential items are unflavored fermented dairy like kefir, an assortment of nuts and seeds, tofu, tempeh, peanut butter, lentils, tahini, edamame beans, peas, nutritional yeast, and various types of fish including sardines, anchovies, and mackerel. These ingredients not only provide protein but also add diverse flavors and textures to his meals.

For instance, Aujla suggests a simple yet nutritious way to elevate the protein content of a fish-based dish. He recommends pairing fish with green lentils, cooked grains, a handful of pumpkin seeds, and perhaps a dressing made with tahini. This combination can enhance protein intake by approximately 10 grams while introducing complexity and variety to the meal.

Furthermore, Aujla highlights the nutritional benefits of seeds, noting that pumpkin, sunflower, and hemp seeds are packed with protein, containing about 25 to 26 grams of protein per 100 grams. He encourages their addition to salads or soups for an extra protein boost. Additionally, he uses tempeh as a versatile ingredient to enrich stews and curries. As a fermented soybean product, tempeh not only adds protein but also offers gut health benefits due to the fermentation process, which enhances the availability of nutrients.

In his cooking, Aujla employs a unique technique of grating tempeh to maximize its surface area, allowing for a greater infusion of flavor. This thoughtful approach to meal preparation underscores his commitment to both nutrition and taste, making healthy eating not just beneficial but also enjoyable.