Book Review: The High-Protein Plate

The High-Protein Plate: 100 Satisfying Everyday Recipes by Rachael DeVaux
My rating: 4 of 5 stars

This practical, science-backed guide helps readers consistently meet their protein needs without overcomplicating their diet. Combining nutrition education with real-life application, the book explains why protein is crucial for energy, satiety, blood sugar regulation, muscle maintenance, and overall health.

In the introduction, there is a wealth of information on the power of protein, its best sources, protein amounts, pantry staples, a meal-prep guide, and a 28-day reset. The rest of the book features 100 doable high-protein recipes (breakfast, mains, snacks, dessert) along with tips, notes, and macronutrient breakdowns. This book is recommended for those interested in increasing their protein intake and seeking help with implementation via meal prep and menu planning.

There is more than meets the eye with this cookbook. The author fully explains why protein is important, then provides guidance on incorporating her recipes. The recipes are comprehensive, with information on nutrients, time, and modifications. The pictures are beautiful. Some gluten-free or grain-free ingredients may be unfamiliar to some readers.


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Book Review: Easy Meal Prep

Easy Meal Prep: Save Time and Eat Healthy with Over 75 Recipes by Erin Romeo
My rating: 3 of 5 stars

This book is a practical, health-focused introduction to meal prepping. Author Erin Romeo presents a straightforward five-step process of planning, shopping, prepping, cooking, and storing.

Five customizable meal-prep plans—high-protein, low-carb, vegetarian, gluten-free, and dairy-free—ensure readers can eat healthily regardless of their needs. Over 75 simple recipes cover breakfasts, mains, snacks, sides, dressings, dips, and sauces. Along with menu ideas, the author offers essential pantry and tool checklists, food planning tips, container guides, storage tricks, and budget-friendly shortcuts to tackle takeout temptation.

5-Step Process
1. Get containers
2. Grocery shop
3. Clean and cut
4. Cook
5. Portion and pack

The five-step process is designed to be straightforward and adaptable, catering to the needs of individuals or families while supporting your health objectives. You don’t have to prep for an entire week; you can start with just one meal during the work week. The author provides “pro prep tips” for ultimate time saving and efficiency.

As the title indicates, this book is ideal for beginners with easy, quick-prep recipes. For readers with an established meal prep routine, the basics and step-by-step breakdowns might seem too simple or repetitive. And, while there is a good variety of recipes, they may not appeal to all preferences and tastes or may be too simple for more advanced cooks or chefs. Be sure to double-check if the recipes fit within your parameters. For example, the low-carb plan has recipes with bread, tortillas, and dates; there are no carb counts for the recipes.

While the book includes some photos for inspiration, not every recipe has a picture, which can be a downside for visual cooks who like to see what the final dish should look like.

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Book Review: Eat Your Heart Out

Eat Your Heart Out: All-Fun, No-Fuss Food to Celebrate Eating Clean by Daphne Oz
My rating: 4 of 5 stars

The author Daphne Oz shares her love of food and how she balances this with a “clean eating” reset every now and then. For two days, she eats whatever she wants, typically on the weekend, and for the remaining five days, she eats clean with three rules: no gluten, no refined sugar, and limited dairy.

The book has an introduction explaining the plan, followed by recipes categorized by breakfast and brunch; smoothies, juices, and milks; salads and other crunchy green things; soups and something like sandwiches; the main event; on the side; snacks and savory bites; flavor boosters; salad dressings; and sweet nothings.

Daphne is an award-winning television host and bestselling author. Her message and method may resonate with many. Daphne is not a nutritionist but is a certified holistic health counselor and natural foods chef. I would recommend this book if you are a fan of her work or looking for inspiration for better health.
The basics of the plan: Follow clean eating—no gluten, no refined sugar, limited dairy—for five days, then eat whatever you want for two days. Continue as long as you need to rebalance your body.

There is a good balance of straightforward recipes—oat milk (p. 63), collard green sandwich wraps (p. 99), roasted chickpeas (p. 232)—and more complicated ones. There are plenty of vegetarian and vegan options as well. I like how the recipes are presented and written—very esthetically pleasing. The photographs of Daphne, her family, and the food are all amazing. They add warmth to the book.

I thought her explanation of why she has these three rules is sound and makes sense. For example, many people struggle to digest gluten, causing an inflammatory response; additionally, it is often found in processed, simple carbohydrates that launch you into a vicious cycle of blood sugar highs and lows. [Hint: You may want to apply her rules seven days a week.]

The plan will not work as prescribed for those with certain diagnoses or intolerances, e.g., celiac disease or lactose intolerance. The two-day break could be modified for those with restrictions. If you are addicted to sugar, staying on the plan may be too challenging. Daphne allows date sugar on the plan, which may have a slight advantage of more nutrients than white, refined sugar; however, for the body, sugar is sugar. It will still spike insulin.


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Book Review: The Carnivore Cookbook

If you eat meat, I recommend this book 100%. If you have an autoimmune disease--this is a must-read! Explore the carnivore diet--a simple, animal-based way of eating--which includes animal proteins, excludes inflammatory ingredients, simplifies food choices, and reverses insulin resistance. The authors give a detailed explanation of the science that supports this lifestyle, along with over 100 recipes to enjoy.

Emmerich, M. and Emmerich, C. (2020). The carnivore cookbook: The complete guide to success on the carnivore diet with over 100 recipes, meal plans, and science. Las Vegas: Victory Belt Publishing, Inc.

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