24 hours with… Sophie Waplington aka Soph’s Plant Kitchen

With a staggering 1.3 million followers, Soph's Plant Kitchen star Sophie Waplington is taking the vegan world by storm, and now you can get a backstage pass to her day. Known for whipping up mouthwatering, plant-based meals, she’s on a mission to smash myths around building muscle on a vegan diet. And she's proving that fitness and nutrition can be as joyful and flexible as they are effective.

6:30am – I don’t like getting up before I can see natural light. And I quickly try to get the blood pumping by jumping up and down a few times. Then it’s a couple of big glasses of water and I start writing my to-do list.

I'm on the rye bread hype, which I have with peanut butter, sliced banana, a little bit of date syrup and milled flaxseed – it’s really good. If I'm in a rush, I grab a couple of dates, take the stones out and add peanut butter to them.

Honestly, it's when I have the motivation to do it. If I let the day drag on too much and I know that I've got loads of things to-do, then I find it harder to concentrate and focus on my workout.

It's mostly strength training with two upper and two lower days. Then I have one day where I do a long run, a day for sprints and a day which I call a “mess around day”, where I might focus on mobility or explosive power and just test my limits.

Friday! It's my sprint day, but it sets me up for the weekend.

I’m a creature of habit. When I come back from the gym I like a huge bowl of oats with two scoops of chocolate protein powder, soy milk (as it’s higher in protein than oat milk), frozen berries, peanut butter and some seeds – it’s delicious! You need to replenish that lost glycogen in the muscles, which is why I add the carbs and protein.

Does a hair brush count? I'm very low maintenance when it comes to beauty. I'll probably stick a lip gloss in my bag and a brush, and that's about it.

Most stressful is when I have a last-minute deadline and the least stressful is when I’m in the gym, I can focus for an hour and remove everything from my brain.

I think it's recognising those signs of stress in yourself, for me I feel super tense and get quite breathless. I then take a step back and take 10 minutes to go out for a walk without my phone or with it on aeroplane mode. I also like meditation – sometimes I just set my timer for five minutes, shut my eyes, focus on my breath and then when the timer goes off, I feel so much calmer.

It's usually whatever I've filmed that day, which can be quite a lot, but my partner has a very big appetite which is great. If I'm not filming, it’s usually a pasta or a bean bowl.

I think about nutrition and gut health, which is important with having a plant-based diet. I make sure I have a plant-based protein source in every single meal – whether that's tofu, tempeh, soy, lentils, beans, all types of legumes, nuts and seeds, those sorts of things. Then build the meal around it.

I try to aim for 10pm, and I’ve started taking magnesium before bed with no screen time or food after 8pm. I also don’t drink too much water because it wakes me up in the night.

It's been all over the place recently but when I do get the opportunity to have a restful weekend, I plan a hike or a walk somewhere that I haven't been before as I love exploring new places and the UK is full of amazing walks. I also love going to the cinema when I can.

Magnesium, a multivitamin which has B12 in it, which if you’re 100% plant-based will be good, plus probiotics.

Coffee and peanut butter! I eat so much peanut butter every day.

I think fuelling appropriately is key. If you're under-fuelling, then you won't be performing or getting the most out of your sessions. If you do strength training and you haven't fuelled properly, you're likely to burn muscle over fat. So, if your goal is to reduce body fat and increase mass, you must fuel yourself.

Don’t reduce carbs – they are your friends as they're the body's preferred source of energy. If you’re not eating enough to fuel yourself, you might feel tired and run down. The most common thing I see is women and girls thinking that they're eating enough, but they're just not.