- Following 1.9K
- Followers 227.6K
- Engagement 0.21%
- Avg likes 486
- Avg comments 31
About Sophie Holohan
Sophie Holohan (@sohonutrition) is a Health/beauty creator on Instagram, also filed under Beauty & Skincare and Digital Creator. The account has 227,617 followers and 865 published posts. Recent posts average 486 likes and 31 comments, an engagement rate of 0.21%.
An audience of 227.6K puts Sophie Holohan in the mid-tier, between 100,000 and 1 million followers. Set against 1,873 accounts followed, the audience works out to about 122 followers per account Sophie Holohan follows. Sophie Holohan carries Instagram's verified badge and uses an Instagram professional account. Flinque files Sophie Holohan under 4 categories, led by Health/beauty and followed by Beauty & Skincare, Digital Creator and Dietician.
The Instagram bio for Sophie Holohan runs to 10 words across 5 lines. Emoji sit alongside the words. The latest activity Flinque has on record for Sophie Holohan dates from December 2025.
Story Highlights
Unlocking shows the title and cover image of every story highlight this creator keeps pinned to the profile.
865 Posts
Of the 10 most recent posts shown for Sophie Holohan, 8 are videos and 2 are carousels. That mix leans toward videos. Sophie Holohan has built a substantial archive of 865 posts. Against the audience, that is roughly 263 followers for each post published. Sophie Holohan also keeps 10 story highlights on the profile. All 10 carry captions, averaging 182 words each. The captions are written mainly in English. Words that recur across them include save, kcals, highprotein, protein and pepper. The captions tag #highprotein, #easyrecipes, #healthylifestyle, #balance and #dayinthelife.
content days, easy recipes, self care & my current hair growth routine 🤍
#dayinthelife #vlog #healthylifestyle #balance #nutritionist
For this week we have Strawberries & Cream Overnight Oats for breakfast and a Sticky Honey Garlic Beef Rice for lunch 😍 Save for your next meal prep☝🏼
Breakfast: 466 kcals per portion - 37g PRO, 43g CHO, 14g FAT
For 1 jar:
-40g of porridge oats
-1 tbsp of chia seeds
-15g of vanilla protein powder
-120ml of milk
-100g of strawberry protein yoghurt
-1 tsp of maple syrup
-50g of 0% or 5% Greek yoghurt
-30g of strawberries, chopped
Method:
1. Add the oats, chia seeds, protein powder, milk, strawberry protein yoghurt and maple syrup to a jar/bowl and mix until smooth.
2. Top with the Greek yoghurt and strawberries.
3. Leave in the fridge overnight and for up to 3 days.
Lunch: 467 kcals per portion - 32g PRO, 65g CHO, 9g FAT
Serves 3:
-1 tbsp of sesame oil
-3 cloves of garlic, minced
-1 thumb size piece of ginger, grated
-360g of lean beef mince (less than 3% fat)
-1 red pepper, finely chopped
-2 small carrots, julienned or grated
red or green, finely chopped
-3 spring onions, chopped
-120g of uncooked basmati rice, rinsed
-Sesame seeds
Sauce:
-3 tbsp of light soy sauce
-3 tbsp of honey
-2 tbsp of rice vinegar
-2 tbsp of sriracha
Method:
1. Cook and boil rice.
2. Heat a pan on medium heat, add sesame oil, garlic and ginger. Fry until softened.
3. Add beef, break down and fry for 5 minutes then mix in the peppers, carrots and white parts of the spring onion. For for another 3-5 minutes.
4. Mix the sauce ingredients together then pour into the pan. Let this simmer and cook until the sauce reduces.
5. Divide into 3 portions and top with sesame seeds and the green part of the spring onions.
Enjoy!
#highprotein #mealprep #easyrecipes #breakfastideas #lunch
Here’s a realistic day of eating as a nutritionist keeping my meals balanced and high protein! I hit 1,975 kcals and 130g of protein on this day.
Remember, everyone has different dietary requirements so please do not compare as this is what works for me 🫶🏼
Breakfast: Strawberries & Cream Overnight Oats
Coffee & Milk
Lunch: Roasted Red Pepper Sun-dried Tomato Soup & Toastie
Snack: Iced Coffee
Dinner: Crispy Chicken Vodka Pasta Bake
Snack: Dubai Chocolate Date Bark Slice
Save for later for some meal inspo ☝🏼
#whatieatinaday #wieiad #highproteinmeals #healthyfood #easyrecipes
Bringing these back because they were such a hit when I posted them almost 2 years ago!! 😱 Honestly one of the best dinners ever, they’re just so tasty. Make sure to save for later and try for yourself☝🏼
•493 kcals (for all 3 burgers)
•36g PRO, 48g CHO, 15g FAT
Serves 2:
-250g of sweet potato
-1 tsp of olive oil
-Salt/pepper
-110g of lean beef mince (less than 3%fat)
-1 tsp of paprika
-1 tsp garlic powder
-1/2 tsp of oregano
-Oil spray
-1 slice of cheese
-Lettuce
-Tomato
Burger sauce:
-30g of reduced salt ketchup
-15g of light mayonnaise
-1 tsp of mustard
-1 tsp of garlic powder
-Pickles, chopped (optional)
Method:
1. Slice the sweet potato into 6 pieces. Season with salt/ pepper and drizzle with oil on both sides. Place in the oven at 200°C for 25-30 minutes until softened.
2. Season the mince with the paprika, garlic powder, oregano, salt and pepper. Use your hands to break down and roll into 3 balls.
3. Spray a pan with oil and add the burger balls. Press down with a flat surface and fry on either side for 3-5 minutes until cooked through.
4. Divide the cheese into three small pieces and place over the burgers. Turn off the heat and cover for a few minutes to melt the cheese.
5. Mix the burger sauce ingredients together.
6. Assemble the burgers with a slice of sweet potato, the cheeseburger, sauce, tomato and lettuce. Top with another slice of sweet potato.
Enjoy!
#sweetpotatoburgers #easyrecipes #highprotein #dinnerideas #healthyfood cheesy
If you haven’t tried crispy rice yet then this is your sign too 😍 This has all the flavours of a Greek salad but with some extra crunch. Save for later ☝🏼
•581 kcals per portion
•48g PRO, 37g CHO, 27g FAT
Serves 3:
Crispy rice:
-1 packet of microwave brown rice
-2 tbsp of light soy sauce
-2 tsp of crispy chilli oil
-1 tsp of sesame oil
Chicken marinade:
-400g of uncooked boneless chicken thighs
-35g of 0% natural Greek yoghurt
-1 tsp of paprika
-1/2 tsp of chilli powder
-1 tsp of cumin
-1 tsp of garlic powder
-Lemon juice
-2 tsp of olive oil
-Salt/pepper
Tzatziki:
-45g of 0% natural Greek yoghurt
-1 small cucumber, grated
-1 garlic clove, minced
-Lemon juice
-A few fresh dill & mint leaves, chopped
-1 tsp of olive oil
-Salt/pepper
Greek salad:
-5 small cucumbers, thinly sliced & seeds removed
-1 punnet of cherry tomatoes, quartered
-1 red onion, finely sliced
-6-8 olives, thinly sliced
-Lettuce, shredded
-50g of feta cheese
-Salt/pepper
Method:
1. Spread rice on a baking sheet. Add the sesame oil, soy sauce and chilli oil and mix well. Cook in the oven at 200°C for 30-40 minutes until crispy and golden brown. Let cool.
2. Add yoghurt, paprika, chilli powder, cumin, garlic powder, a squeeze of lemon, 1 tsp of oil and salt/pepper to a bowl and mix. Add chicken thighs and let marinate for at least 30 minutes to an hour in the fridge.
3. Make the tzatziki by grating cucumber and pressing out all of the water with kitchen paper. Add to a bowl with yoghurt, garlic, squeeze of lemon, dill and mint leaves, olive oil, salt and pepper. Mix and add a dash of water.
4. Add chopped cucumber, tomatoes, red onion, olives, lettuce and 50g of feta cheese to a bowl. Crumble in feta and season with salt/pepper.
5. Heat a pan on medium heat and add 1 tsp of oil. Add chicken thighs and cook on both sides for 10 minutes or until cooked through and browned. Slice and let cool.
6. Add to the bowl along with the rice, and tzatziki. Mix well.
7. Divide into 3 portions and crumble over the remaining feta cheese and dill (optional).
Enjoy!
#crispyricesalad #crispyrice #greeksalad #greekchicken #highproteinrecipes
This is just too good 😍 It’s so tasty, high in protein and so easy to make! Save for later☝🏼
•594 kcals per portion
•39g PRO, 76g CHO, 15g FAT
Serves 2:
-220g of uncooked chicken breasts
-10g of flour mixed with salt/pepper
-1 small egg, whisked
-30g of panko breadcrumbs mixed with 1 tbsp of garlic granules & 1 tsp of Italian seasoning
-2 tsp of olive oil
-120g of uncooked fettuccine
-1/2 chicken stock cube, crumbled
-1 onion, finely diced
-3 cloves of garlic, minced
-2 tbsp of Sundried tomato paste
-200g of passata
-1 tsp of sugar
-1 tsp of dried basil
-Pinch of salt
-Fresh parsley, chopped
-2 tsp of parmesan
Method:
1. Beat down the chicken breasts. Dip each breast into the flour, then egg, then seasoning breadcrumbs. Drizzle over the olive oil and air fry at 180°C for 15-20 minutes until cooked and crispy.
2. Cook and boil fettuccine for 8-10 minutes with the stock cube.
3. Heat a pan on medium heat. Add onion and garlic along with a dash of water. Fry until softened.
4. Add the sun-dried tomato paste and fry for another 3-5 minutes.
5. Pour in passata and add sugar, dried basil and salt. Bring to a boil then reduce the heat to simmer for 5-10 minutes until the sauce reduces.
6. Add in the cooked pasta and add some pasta water (50-100ml). Mix well and simmer for 5 minutes or so.
7. Divide the fettuccine into 2 portions along with the crispy chicken. Garnish with parsley and 1 tsp of parmesan per portion.
Enjoy!
#crispychicken #fettuccine #chickenpasta #pastarecipe #highprotein easyrecipes
A realistic day of eating as a nutritionist keeping my meals balanced and high protein! I hit 1, 941 kcals and 122g of protein on this day.
Remember, everyone has different dietary requirements so please do not compare as this is what works for me 🫶🏼
Save for later☝🏼
BREAKFAST:
•Lemon Blueberry Jam Protein Yoghurt Bowl
LUNCH:
•BBQ Pepperoni Cottage Cheese Bagels
DINNER:
•Double Smash Cheeseburger
SNACKS:
•Maple Sea Salt Iced Latte with Vanilla Cold Foam
•Popcorn & Tea
#whatieatinaday #mealinspo #highprotein #balance #healthylifestyle
workout, healthy meals & self care it is 🤍
#dayinthelife #vlog #healthylifestyle #balance #nutritionist
Here are some high protein meal recipes for you to try! Save for some inspo☝🏼
1. RASPBERRY BISCOFF WEETABIX CHEESECAKE (on my app)
2. ONE PAN BBQ CHICKEN FAJITAS (on my feed)
3. CHEESY EGG & HASH BROWN BREAKFAST WRAP (on my app)
4. CHICKEN, BACON & RANCH PASTA SALAD (on my feed)
5. HIGH PROTEIN BERRY BREAKFAST MUFFINS
Some recipes are posted on my feed and some are found on my meal plan/recipe app under the Week 8/9 meal plans! 😍
For just €4.99 a month, you’ll receive weekly meal plans, recipe cards, customisable meal plans, members only recipes, customisable ingredients and shopping lists, nutritional information and community support. Link is in my bio to sign up!
Use code SOHO30 for 30% off the annual price!
#breakfastideas #lunchideas #dinner #highprotein #quickrecipes mealprep
I’ve been working on something for a little while now and it’s finally here!! 🤭
My brand new meal planning & recipe app, designed to make eating well the easiest part of your week.
If you struggle with what to cook or want healthy meals that fit your routine, this is for you. Inside you’ll get:
-Weekly meal plans to keep you consistent, fuelled, and feeling good
-Members only recipes you won’t find anywhere else
-Customisable shopping lists you can adjust, plus the ability to create your own meal plans and change ingredients and measurements to suit your needs
-Nutritionist-designed meals
-Step by step recipe instructions
-Calories & macros done for you
-Your own recipe library
-Chat in the community
I made this to help you stay consistent, feel fuelled and enjoy your food again.
Tap the link in my bio to join Soho’s Kitchen and use code SOHO30 for 30% off your annual price 🤍
P.S. If you were on my previous platform, check your email (including junk/spam) for your migration instructions. Everything you need is also posted on the community/homepage on the old platform 🫶🏼
#mealprep #highprotein #easyrecipes
Sophie Holohan's engagement
Sophie Holohan's engagement rate on Instagram is 0.21%, under 1%, fewer than 1 like or comment per 100 followers. On a typical post that comes to about 1 like or comment for every 476 followers. An average post collects 486 likes and 31 comments, close to 16 likes for each comment.
Engagement rate
0.21%
- Avg likes
- 486
- Avg comments
- 31
- Interactions : followers
- 1 : 476
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Frequently asked questions
These answers about Sophie Holohan are generated from the Instagram profile data Flinque holds for the account.
Who is Sophie Holohan?
Sophie Holohan (@sohonutrition) is a Health/beauty creator on Instagram, also filed under Beauty & Skincare and Digital Creator. Sophie Holohan carries Instagram's verified badge and uses an Instagram professional account. The Instagram bio for Sophie Holohan runs to 10 words across 5 lines.
How many followers does Sophie Holohan have?
Sophie Holohan has 227,617 followers on Instagram (227.6K). Set against 1,873 accounts followed, the audience works out to about 122 followers per account Sophie Holohan follows. Sophie Holohan has built a substantial archive of 865 posts.
What is Sophie Holohan's engagement rate?
Sophie Holohan's engagement rate on Instagram is 0.21%, under 1%, fewer than 1 like or comment per 100 followers. On a typical post that comes to about 1 like or comment for every 476 followers. An average post collects 486 likes and 31 comments, close to 16 likes for each comment.
What does Sophie Holohan post about on Instagram?
Flinque files Sophie Holohan under 4 categories, led by Health/beauty and followed by Beauty & Skincare, Digital Creator and Dietician. Of the 10 most recent posts shown for Sophie Holohan, 8 are videos and 2 are carousels. The 10 recent Instagram captions Flinque holds for Sophie Holohan repeatedly use the words save, kcals, highprotein, protein and pepper. Sophie Holohan's captions carry hashtags such as #highprotein, #easyrecipes and #healthylifestyle. Sophie Holohan writes those captions mainly in English. Sophie Holohan keeps 10 story highlights, which open with a free Flinque account.
How do I contact Sophie Holohan for a collaboration?
Sophie Holohan's contact details are not published on Flinque's public profile. The Instagram bio links to 1 external site, and a free Flinque account opens that link. Brands with a free Flinque account can shortlist Sophie Holohan and use Flinque's outreach tools wherever a contact route is on file.
Links
Sophie Holohan's own Instagram profile is the one outbound link Flinque publishes for the account, and the bio link opens after signing up.
Public profile data sourced from Instagram. Flinque is not affiliated with Sophie Holohan.