Sophie Waplington

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03/21/2026

The myth that just keeps on giving! Send to someone who still thinks soy should be eaten sparingly - and don’t believe me - believe the data!

References (screenshot these, head to your camera roll, then you press down, highlight and it’ll take you straight to the source!)

https://pubmed.ncbi.nlm.nih.gov/31584249/
https://pubmed.ncbi.nlm.nih.gov/39433088/
https://pubmed.ncbi.nlm.nih.gov/33383165/

Soy is a high-quality protein that supports heart health, doesn’t ‘mess’ with hormones, and comes with added nutritional benefits (heart healthy, preventative against some diseases, hormone neutral/supportive, nutrient dense and low in saturated fat) Something very few protein sources can claim all at once! 💫

The recipe is my GREENS, NOODLES
& STICKY TEMPEH LUNCH POTS on my web app. Click the link in bio and check out the pinned post at the top of my page (second one) to find out more! ❤️

03/20/2026

What do you guys prefer? Shall I stop stressing over sunlight shots? 😅 would love to know if your answer is different on the video to the still I posted on stories.

Tzatziki Tofu Power Bowl is now on my web app ❤️link in bio! 33g protein 9g fibre per serving. Find out more about the web app before you sign up by heading to the second pinned post on my profile - and my highlights section xx

03/18/2026

PRE-ORDER MY COOKBOOK “Soph’s Plant Kitchen” at the link in bio!

CREAMY GARLICKY COURGETTE AND BUTTERBEAN BOWL 💚

The BEST way to cook courgettes imo, low and slow so they caramelise beautifully along with the whole garlic cloves to melt into the sauce.

You’ll want to save this one! 🤤

INGREDIENTS

2 x large courgettes, cut in half and then into wonky triangles
8-10 cloves garlic
5 tbsp good quality extra virgin olive oil
Salt and pepper
2 x 400g tins of pre cooked organic butterbeans + their stock (the water in the can)

For the cashew cream, blend:
1 cup of soaked cashews or sunflower seeds
3 tbsp nooch
Juice of one lemon
1/2 tsp salt
Ground black pepper
2 garlic cloves
Around 60-80ml of water for blending consistency

To serve:
Crunchy nutty breadcrumbs (1 slice of bread and 1 handful of almonds whizzed up in a blender, fried in olive oil, salt and garlic powder until crispy. Let rest on a plate lined with kitchen roll until ready to use)
Fresh basil
Lemon zest

METHOD
pre heat oven to 160 degrees Celsius (fan setting)

Chop the courgettes and peel the garlic. Add them plus the olive oil, salt and pepper into an ovenproof dish for which you have a lid. Toss and assemble so the fleshy side is face down. Slow cook for 35-40 min, then remove the lid and cook for 10-15 mins more until slightly browning on top. Remove and squish down with a fork. You can drain some of the oil and reserve for garnish if you wish.

Add the butterbeans, their juice, 2 tablespoons of the cashew cream and gently stir together. No need to heat. Too with the nutty breadcrumb mix, basil and enjoy.

03/17/2026

An example of What I Eat in a Day to build muscle, eat for performance and thrive, not just survive ❤️

All these recipes are live on my web app, if you’re not sure what it is - it’s a subscription service where you get access to exclusive high-protein, high-fibre recipes added each week (in addition to 140+ already on there) - you can also calculate your protein intake and track protein throughout the week. It’s £4.99 or equivalent currency per month. Check out the pinned post on my profile to learn more, or the highlights section labelled ‘APP’ 😘🥰 (link to the web app is in my bio)

03/16/2026

Gnocchi with Low-waste Pesto & Golden Breadcrumbs (recipe below) ad

This week is ! I’ve partnered with to share a low waste recipe with you guys, using three main ingredients: Leafy greens, Potatoes, and Bread! A lot of the food we throw away in the UK is edible, so this recipe includes three ways to make it delicious 😋

🥬 93,000 tonnes of lettuce and leafy salads (including spinach) are wasted each year in UK homes. We can stop this by blanching, whizzing them into pesto with loads of lemon and garlic, and freezing them into ice cube moulds. You’ll only use what you need and will have a delicious emergency pesto sauce for traybakes, pasta sauces and more, on those days when you just can’t be bothered!

🥔 199,000 tonnes of potatoes are wasted due to personal preference - driven by potato skins and peelings being discarded - a really easy way of reducing food waste is to stop peeling them! All they need is a quick scrub, and you can mash them with the skins for gnocchi too, like I’ve done here. Extra gnocchi dough can be frozen!

🍞 960 tonnes of bread are wasted every day in the UK, which is roughly the equivalent of 24 million slices daily. Stale bread can be whizzed into breadcrumbs, add salt and fry until crispy and golden - can be used to add crunch and texture to salads, soups and more!

Why is it important?

🌍💰 Food waste isn’t just a waste issue - it’s a climate problem. When food is thrown, it’s not just the food itself - it’s the water, energy and land it took to grow it, not to mention the money you’ve wasted (each household wastes up to £1,000 a year throwing away edible food!)

🌍💔 Additionally, when that food ends up in landfill, it breaks down and releases a greenhouse gas called methane (which traps more heat in the Earth’s atmosphere than CO2). The estimates methane is responsible for about a third of the warming the planet is experiencing today - so reducing it is a great way to slow global warming AND save our money.

RECIPE IS IN A PINNED COMMENT 💚 (or on my web app)

03/15/2026

Thank you for giving me the honour of… 👀

writing a COOKBOOK! 🥹🥹🥹

Which you can pre-order now via the link in my bio! Pre-orders are so so important for first time authors (like me) it signals to shops and supermarkets that it’s worth stocking, so more people can benefit from the recipes. You don’t get charged a penny until it’s released and you always pay the lowest price. ❤️ ###

I can’t really put into words how this feels. It’s the biggest and best thing I’ve ever done, but it’s so much more than me. YOU are the reason this exists. When I started sharing these recipes four years ago, every positive comment spurred me to do more. This book has been made to enrich your life, and help you make the most out of every day.

It’s everything that embodies soph’s plant kitchen. 100 simple, delicious, healthy, hearty, high-protein, diverse plant-based recipes, backed by science, with each recipe featuring:

💪Protein counts
💙Fibre counts
🌱Plant diversity scores

A HUGE thank you to my wonderful publishers and my agents for making my dreams a reality, I cannot WAIT to publish this book with you! ❤️❤️

I’ll be sharing more from the book in the coming weeks ☺️ but if you have any questions, leave them below.

This community is everything. It makes me feel like I belong somewhere, so thank you. The years of work that have gone into this book represent that. If you’d like to pre-order a copy, the link is in my bio.

All my love,

Soph x

03/15/2026

Showing Will (my partner) the first REAL COPY of 30 in 30! My new cookbook 🥹🥰 every word of this was written by yours truly, and every recipe has been meticulously tested to seamlessly fit into busy routines & everyday life, whilst supporting your health and allowing you to THRIVE ❤️

I’m so damn proud of it. It’s the best work I’ve ever done - but I couldn’t do it without the love and support from this guy.

I know you guys don’t know a huge amount about my personal story, because I don’t like to burden anyone with it, but I’d love to share a little paragraph from my acknowledgments with you, if you would indulge me for a moment ❤️

“To my new family, Katie, Libby, Cameron, Jonathan, I love you and appreciate you all more than words can say. It means the world to publish this book as a Macfie.

And lastly, to Will, my life partner. Thank you for dusting off my spark all those years ago. Thank you for seeing me, trusting me, and believing in me before I did myself. None of this would exist without you. No one will know that the smile you see on the front cover was because you stood behind Nicky, the photographer, that day. That in itself is why anything SPK exists.

All my love,
Soph xx”

03/13/2026

Men can do anything to women - and face no repercussions. Our silence - and the silence of everyone else, further enforces that that is OK. This is relevant now, given what’s going on, but also relevant every damn day. To think I was ever embarrassed of telling people my father did this says it all. Now, I use it as fuel to my fire. Anger fuels change. It is not, and never will be, futile. Recipe is “Creamy Legume Pasta Bowls with Crispy Spiced Tofu” on my web app now. If you’re not already a subscriber, the second post pinned to the top of my page explains more ☺️ this is the first of many new exclusive recipes to be uploaded this month, joining over 125 on there already. Soph xx

03/13/2026

Ironically, the way to get toned is to do the opposite 👀 these Creamy Pasta Bowls with Crispy Spiced tofu contain over 50g protein per portion, and 18g fibre. Perfect fuel for building muscle & recovering well. Recipe is on my web app for my subscribers ❤️

03/09/2026

Pesto Butterbean Cottage Pie, yes it’s meat free but still a cottage pie 😉 do you guys agree with my reasoning here? 💚🌍 You can find this recipe on the SPK web app, link in bio - check out the second pinned post for more info on what you get for the 4.99 a month! 🥰 love Soph xx

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