Sculpt: A Protein Cookbook Review: Beyond Protein Shakes and Bland Meals

Cassey Ho, fitness guru and creator of the Blogilates empire, tackles the challenge of delicious protein-rich meals in her cookbook, “Sculpt: A Protein Cookbook.” This hefty tome promises to go beyond the stereotypical protein shake, offering breakfast, meal prep options, smoothies, healthy desserts, and even low-carb bread and pizza crust recipes. But does it deliver on its ambitious promise? Let’s dive deep into the world of “Sculpt” and see how it measures up.

First Impressions:

The book boasts a vibrant layout with high-quality photographs that tempt the taste buds. Ho’s signature humor and motivational quotes sprinkle the pages, creating a welcoming and accessible tone. The recipes are clearly categorized, with helpful icons indicating if they’re gluten-free, dairy-free, or vegetarian. However, the sheer number of recipes (over 200!) can be overwhelming at first glance.

Sculpt: A Protein Cookbook by Cassey Ho, Blogilates - Delicious High Protein Cookbook: Breakfasts, Meal Prep, Protein Shakes & Smoothies, and Healthy Desserts, Low Carb Bread & Pizza Crust Recipes
  • OPTIMIZE YOUR PROTEIN NUTRITION: Protein intake doesn’t have to mean bland chicken breast or tasteless protein shakes. Gone are the days of mixing your protein powder with water. Learn to incorporate cooking with protein powder in your meals, and feed the joy in fitness!
  • WHO’S THIS PROTEIN COOKBOOK FOR? Everyone. Whether you’re new to the protein powder cooking game or looking to escape mundane basic shakes and smoothies, Sculpt is the mouth-watering solution for you.
  • COOKING FOR EVERYONE: In Sculpt, Cassey opens the door to endless culinary opportunities (well, 64 to be exact) with delicious high protein-based recipes created to nourish your body (and satisfy your every taste bud). This cookbook is a love child with her passion for food and cooking, packed with easy-to-follow flavorful dishes – with everything from full meals to protein snacks.
  • ONE MORE REASON TO LOVE IT: Developed with food and nutrition experts, each recipe is easy to follow, and was designed for simple substitutions to cater to any dietary preference – even if you’re sensitive or allergic. All of the recipes are adaptable to dietary needs such as gluten-free, dairy-free, and vegetarian lifestyles.
  • CUSTOMER SERVICE WE’RE FAMOUS FOR: Whether you’re a longtime fan of Cassey Ho and Blogilates or you’re simply looking for a high-protein cookbook, if you’re not 100% satisfied, contact us for the specialized support that’s made us famous!

Protein Punch? Yes, But Varied:

While protein certainly takes center stage, “Sculpt” isn’t just about muscle-building macros. Ho emphasizes whole food ingredients and balanced meals. Each recipe provides macronutrient information, but the focus leans more on deliciousness than strict calorie counting.

The protein sources are diverse, ranging from classic chicken and fish to tofu, tempeh, and protein powder. The recipes showcase creative uses of these ingredients, like the “Sriracha Shrimp Scramble” and “Moroccan Lentil Soup.” However, vegetarian and vegan options are slightly limited, and some may wish for more plant-based variety.

Breakfast & Snacks: Hit or Miss:

The breakfast section shines with protein-packed options like “Cottage Cheese Pancakes” and “Overnight Oats Powerhouse.” However, some recipes, like the “Avocado Toast with Scrambled Eggs,” feel more basic and lack a unique twist. The smoothie and snack sections are more consistent, offering refreshing and creative options like the “Pink Power Smoothie” and “Everything but the Bagel Edamame.”

Lunch & Dinner: Where “Sculpt” Thrives:

The true gems of “Sculpt” lie in the lunch and dinner sections. Recipes like the “One-Pan Greek Chicken and Veggies” and the “Curried Chickpea Sweet Potato Buddha Bowl” offer flavor explosions that satisfy without feeling heavy. The “Spicy Thai Beef Lettuce Wraps” and “Shrimp Fajita Veggie Bowls” are perfect for meal prep, providing convenient and delicious protein-packed lunches.

The inclusion of low-carb alternatives like “Coconut Flour Pizza Crust” and “Almond Flour Bread” cater to dietary restrictions, though some may find these recipes require more advanced baking skills.

Sweet Tooth Fix:

Dessert lovers won’t be disappointed. Ho creates tempting treats like “Protein Brownies” and “Peanut Butter Cups” that utilize healthy ingredients like Greek yogurt and nut butter. These are guilt-free indulgences that satisfy cravings without sacrificing protein intake.

Room for Improvement:

While “Sculpt” has much to offer, there are areas for improvement. The lack of an index makes navigating specific protein sources more challenging. Some recipes require multiple specialty ingredients, which can be inconvenient for cooks on a budget. Additionally, the occasional reliance on protein powder might not resonate with everyone.

Final Verdict:

Overall, “Sculpt” delivers on its promise of delicious and protein-rich recipes. While not entirely revolutionary, it offers a variety of satisfying options beyond the stereotypical protein shake. The vibrant visuals, approachable tone, and focus on whole ingredients make it a valuable resource for anyone looking to incorporate more protein into their diet without sacrificing taste.

Final Score: 4/5 stars

Who would love this book:

  • Fitness enthusiasts and anyone looking to increase their protein intake
  • Those seeking healthy and delicious meal prep options
  • Cooks with a moderate budget and basic cooking skills
  • Individuals with dietary restrictions like gluten-free or dairy-free

Who might want to look elsewhere:

  • Strict vegans seeking extensive plant-based protein options
  • Cooks on a tight budget with limited access to specialty ingredients
  • Those seeking in-depth nutritional information and macronutrient analysis

Ultimately, “Sculpt” is a valuable addition to the healthy recipe book landscape. If you’re looking for protein-packed meals that are both delicious and convenient, this cookbook is definitely worth a flip through. Just remember, not every recipe will be a hit, but there are enough gems to keep you fueled and satisfied on your protein journey.


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