Eating High Protein on a Plant Based Diet with Sophie Waplington
The Doctor's Kitchen Podcast
Dr Rupy Aujla
4.8 • 2.5K Ratings
🗓️ 7 April 2025
⏱️ 80 minutes
🧾️ Download transcript
Summary
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!
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Transcript
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| 0:00.0 | Sophie, can you build muscle on a plant-based diet? |
| 0:04.5 | Yes. |
| 0:05.4 | Is protein just for bodybuilders or gym goers? |
| 0:09.7 | No. |
| 0:10.5 | Do you need protein powder to hit your protein goals on a plant-based diet? |
| 0:15.3 | Not necessarily. |
| 0:16.0 | Is it true that plant protein is of lower quality than animal protein? |
| 0:23.5 | Same, same, but different. |
| 0:25.2 | Same, same, same, different. |
| 0:26.3 | Okay. |
| 0:27.1 | And what is your top protein source that you buy every single week? |
| 0:32.1 | For me personally, it has to be extra firm tofu. |
| 0:40.2 | Hi, I'm Dr. Rupi. |
| 0:41.7 | I'm a medical doctor and nutritionist. |
| 0:44.2 | And when I suffered a heart condition years ago, |
| 0:46.4 | I was able to reverse it with diet and lifestyle. |
| 0:49.5 | This opened up my eyes to the world of food as medicine to improve our health. On this podcast, |
| 0:56.1 | I discuss ways in which you can use nutrition and lifestyle to improve your own well-being every |
| 1:01.9 | day. I speak with expert guests and we lean into the science, but whilst making it as |
| 1:07.3 | practical and as easy as possible so you can take steps to change your life today. |
| 1:12.9 | Welcome to the Doctor's Kitchen podcast. |
| 1:24.0 | Today I'm joined by personal trainer Sophie Waplington to break down one of the biggest |
... |
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