Eating High Protein on a Plant Based Diet with Sophie Waplington
7th Apr 2025
Today I’m joined by personal trainer Sophie Waplington to break down one of the biggest concerns for plant-based eaters: getting enough protein and maintaining strength.
We tackle common fears around plant-based eating, including:
🥩 "Am I getting enough protein without meat?"
💪 "Will I lose muscle if I switch to a plant-predominant diet?"
💰 "Is plant-based eating too expensive or complicated?"
Together, we explore the science of protein quality, practical meal-building tips, and effective training strategies to support muscle health and strength.
We discuss:
- Complete proteins & amino acid profiles
- PDCAAS & DIAAS scores – Are these metrics actually useful?
- The leucine threshold & muscle gain – Is it harder to reach with plant-based protein?
- Protein layering – The best plant-based combos for a complete amino acid profile
- How much protein per meal? – Ideal targets and what it looks like on a plate
🏋️♀️ Resistance Training & Muscle Strength
- Why strength training is essential for overall health
- Pre- and post-workout nutrition on a plant-based diet
- Does protein timing really matter for muscle gain?
🍽️ What Does This Look Like in Real Life?
- How to start increasing protein intake on a plant-based diet
- Common mistakes when transitioning to plant protein
- How to add more protein to meals like pasta, curries, and stir-fries
Sophie Waplington is a celebrated plant-based chef, content creator and a highly sought-after fitness expert. Sophie's influence spans the globe with a dedicated fan-base of over 1 million followers. Sophie is steadfast in her mission: to prove that plant-based cuisine can be delicious, nutritionally- robust and protein- packed.
Episode guests
Sophie Waplington is a celebrated plant-based chef, content creator and a highly sought-after fitness expert. Sophie's influence spans the globe with a dedicated fan-base of over 1 million followers. Sophie is steadfast in her mission: to prove that plant-based cuisine can be delicious, nutritionally- robust and protein- packed. With her colourful recipes and fitness prowess, Sophie has firmly etched her name as an authority in the world of food and wellness.
Leading by example, Sophie was raised a vegetarian before fully embracing a vegan lifestyle in 2017. Her love for food led her through various roles, from social media marketing for a plant-based meat brand to honing her culinary skills at a vegetarian restaurant in north London while simultaneously earning her Level 3 personal trainer certification. It was during this time that Sophie identified a gap in the world of plant-based cooking where both gym enthusiasts and flexitarians alike were searching for high-protein plant-based recipes. In response, Sophie unveiled @sophsplantkitchen in 2020, to share her innovative, protein-fuelled recipes. In 2023, Sophie's Instagram and TikTok accounts are among the fastest growing pages on both platforms.
With an engaged and diverse audience, Sophie has become the go-to choice for brand collaborations, aligning herself with industry giants such as Waitrose, Uber Eats, Napolina, and Costa Coffee.
As a personal trainer, Sophie recognises the pivotal role diet plays in nurturing a healthy body and a happy mind. Drawing from her expertise in weight training and nutrition, she crafts recipes that fuel sustainable progress, not just in the gym but also on the path toward a greener, more health-conscious lifestyle. Sophie advocates for holistic wellness rather than fixating on calorie counting. Her recipes and lifestyle champion nutrient-dense foods, increased protein intake, healthy fibre intake and a diverse array of plant-based ingredients.
Sophie's authentic, approachable demeanour, combined with her unwavering commitment to promoting healthier and more compassionate living, has made a profound, positive impact on the lives of her followers. Many attribute their renewed passion for exercise, wholesome eating, and holistic lifestyle transformations to her empowering content.
- Access over 800 research backed recipes
- Personalise food for your unique health needs
