Eating High Protein on a Plant Based Diet with Sophie Waplington

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.

Grab her new book Sophs Plant Kitchen here!

Double Chocolate Cookies!

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🌐 View full show notes, including guest details, on our website

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