The Metabolic Balance Kitchen by Jane Durst-Pulkys is an interesting way of describing the Metabolic Balance program is and who it effects. I love that some of the recipes serve one person or for four. What I’m not happy is that the recipes don’t include the amount of calories, carbs, sugar etc that each serving contains. I am a Type 2 diabetic and insulin resistant and require to follow a strict diet. I am not able to follow this diet if I don’t have any specific details on the amount of carbs or sugar in each serving to determine the correct amount of insulin needed.

As someone who has noticed changes in my metabolism with age, I’ve been exploring ways to get back on track with my health. When The Metabolic Balance Kitchen came onto my radar, it felt like perfect timing—and I’m so glad I discovered it.

This book is an absolute gem! It’s packed with a wealth of information and stunning photography that elevates the entire experience. What stood out to me the most was the detailed focus on ingredients in each recipe, explaining their health benefits and how they support metabolic balance. The recipes themselves are easy to follow and offer an incredible variety inspired by cuisines from around the globe. Whether you’re just starting out on a health journey or looking for fresh ideas, this cookbook has something for everyone.

I’m excited to incorporate the strategies and recipes into my daily life. With such a diverse range of options, I feel confident that staying on track will be both manageable and enjoyable.

Thank you to NetGalley and BenBella Books for providing me with an e-book ARC of this wonderful cookbook in exchange for my honest review. I highly recommend it to anyone seeking delicious, health-focused recipes to reset their metabolism and improve their well-being.

The author provides a summary of the metabolic diet including eight core rules to guide us. The author includes a variety of recipes for meals and snacks including meat-less and meat-based options which I appreciate. I loved the recipes because they are different and I love trying different foods. The recipes and quick and easy. I did feel like this book was for someone who has already started the metabolic diet rather than a newcomer. I would definitely recommend this book because of the great recipes!

As someone dealing with bad eating habits, I've always wanted to know how to balance my metabolism again. While I may not have done it just yet, this cookbook and book are a great way to get started on it. The recipes are easy to follow, and there may be some that I will never try due to food allergies or not eating them; my husband found a few that have become a staple for his diet plan. I highly recommend this book to anyone looking to get a jumpstart on the new year with new healthy recipes.

3 Stars

Cookbook

Thank you to Netgalley and the Publisher for this advanced reader copy of the book The Metabolic Balance Kitchen in exchange for an honest review.

This book caught my eye because I had just recently started coming across information on the concept of Metabolic Balance. The book is full of recipes separated by category and seem easy enough. Although some of the ingredients may be a little hard to find, at least where I am from. I also expected a little more information about the diet itself and how it actually worked. So if you are looking for just a cookbook for the Metabolic program- then I would recommend.

Say goodbye to bland "diet food" and hello to The Metabolic Balance Kitchen! This cookbook isn’t just about shedding weight—it’s about transforming your health with delicious recipes that pack a flavorful punch. Jane Durst-Pulkys brings her expertise as a holistic nutritionist to the table, proving that eating healthy doesn’t have to mean sacrificing taste.

The recipes are practical, colorful, and tailored for real life—whether you're cooking for one or feeding a family. From protein-packed breakfasts like Metabolic Egg Muffins to hearty dinners like Vegetarian Tex-Mex Lasagna, there’s something for every craving. Plus, these dishes are designed to target visceral fat, lower insulin, and boost metabolism, all while reducing inflammation and improving energy levels.

What sets this book apart is its approachable vibe. The recipes are simple, the ingredients are accessible, and the tips sprinkled throughout make healthy living feel totally doable. It’s perfect for anyone ready to ditch calorie counting and embrace vibrant, feel-good meals.

Whether you’re a seasoned healthy eater or just dipping your toes into the wellness world, this book is a winner. Your taste buds—and your metabolism—will thank you! 🥗✨

I received an ARC of this cookbook from NetGalley in exchange for an honest review.

This is a wonderful cookbook that is filled with delicious and healthy recipes that all contain ingredients that would be easy to find at the grocery store.

A book that gives you recipes as well as helps you loss weight, eat better and boost your metabolism. That is my kind of book. I love learning new ways to get healthier, eat healthier but still enjoy cooking and eating (as I do love cooking and eating!).

The recipes and photos are wonderful and made me hungry to try as many as I can. So in the kitchen I go and I am hoping this book will give me the push I need to get just that little bit healthier!

Thank you NetGalley and BenBella Books for giving mew the opportunity to read and review this book.

I loved the first part of this book and got so much information about how to do the process. However my two issues were how to do the phases specifically without a food coach, and better options for those with food trauma or allergies. The majority of the entree recipes were meat and as someone who doesn't eat a lot of it, i am still looking for ways to eat healthier and more protein without eating meat.

In this cookbook, Jane Durst-Pulkys provides a brief overview of the metabolic diet along with eight core rules.

This is followed by a variety of recipes, divided by meal type (breakfasts, salads, soups, sandwiches wraps and handheld meals, and main dishes). The recipes include vegan options (such as Brazilian lentil salad), vegetarian recipes (the Goat Cheese and Veggie Roll-Ups sound delicious), as well as meat-based recipes (with animal proteins such as pork, lamb, chicken, salmon, shrimp, and scallop - I can't wait to try the Brazilian shrimp stew

As a newcomer to the concept of metabolic diet, I would have liked to see more information provided on how it works. Although most of the recipes are quite quick to make, I would also have liked to see timings for the recipes at the top of the page along with a uniform portion size (servings sizes vary between 1, 2 and 4).

A recommended read for those who have already seen a coach and are ready to embark on the metabolic meal plan.

Thank you to Netgalley and BenBella Books for providing me with a digital copy of this book in exchange for an honest review.

Book Review: The Metabolic Balance Kitchen: Deliciously Satisfying Recipes to Reset Your Metabolism, Fight Inflammation, and Lose Weight by Jane Durst-Pulkys

Jane Durst-Pulkys’ The Metabolic Balance Kitchen is an inspiring, thorough resource that merges delicious, globally inspired recipes with a wealth of knowledge on holistic health. Known for her work as a nutritionist and as the USA Ambassador for the Metabolic Balance program, Durst-Pulkys has crafted a book that goes beyond typical diet cookbooks by focusing on long-term wellness strategies aimed at improving metabolic health, reducing inflammation, and achieving sustainable weight loss. This cookbook provides readers with a treasure trove of recipes designed to satisfy the palate while delivering tangible health benefits.

The Metabolic Balance Approach
Durst-Pulkys begins by explaining the key tenets of the Metabolic Balance program, which has gained popularity worldwide as a personalized nutrition plan tailored to support optimal metabolic health. Rather than focusing on calorie counting or restrictive diets, this approach emphasizes creating balanced, nutrient-dense meals that can naturally stabilize blood sugar, support hormone balance, and improve overall energy levels. The Metabolic Balance Kitchen is intended for those seeking a lifestyle shift rather than a short-term diet, making it suitable for readers looking to maintain their results and enjoy flavorful meals that don’t feel restrictive.

The book’s philosophy centers around understanding that real, lasting health benefits come from consistently nourishing the body with whole foods. By emphasizing nutrient density, anti-inflammatory ingredients, and lower glycemic foods, Durst-Pulkys provides a practical path to improving health without feeling deprived. Her approach is rooted in science but is presented in a way that’s accessible for readers of any nutritional background.

A Well-Rounded Collection of Recipes
One of the standout aspects of The Metabolic Balance Kitchen is its incredible variety of recipes. The book includes 90 recipes, inspired by diverse cuisines from around the world. Each recipe is thoughtfully crafted to include ingredients known for their health benefits, such as anti-inflammatory spices, high-quality proteins, fiber-rich vegetables, and healthy fats. Durst-Pulkys shows that eating healthy doesn’t mean sacrificing flavor; rather, her recipes demonstrate how to use herbs, spices, and fresh ingredients to create satisfying meals.

Among the recipes, readers will find delicious options for every meal:

Breakfast: Dishes like the Metabolic Egg Muffins and Spinach and Mushroom Frittata offer protein-packed options that help kickstart metabolism early in the day. These breakfast choices are simple to make but nourishing and filling, which is essential for maintaining energy levels.

Lunch: For a midday meal, recipes such as Asian Carrot Salad and Tuscan Bean Soup provide fresh, vibrant flavors without being too heavy. The Asian Carrot Salad, for example, balances crunchy textures with bright flavors, and it can be customized with various vegetables.

Dinner: Dinners in the book, such as the Turkey Gyro and Open-Faced Broiled Roast Beef Sandwich, are satisfying and flavorful enough for the whole family to enjoy. The dishes are designed to be filling and packed with lean protein, helping maintain steady blood sugar levels throughout the evening.

Plant-Based Options: For vegetarian or plant-based readers, Durst-Pulkys includes dishes like the Vegetarian Tex-Mex Lasagna, which is hearty and packed with fiber and vegetables, making it a satisfying meat-free option.

These recipes are generally single servings, which is particularly helpful for those looking to cook just for themselves. However, Durst-Pulkys includes easy tips for doubling or quadrupling the recipes, making them adaptable for families or meal prep.

Easy Customization and Practicality
One of the cookbook’s strengths is its flexibility. Durst-Pulkys emphasizes that each recipe is a template that can be customized to suit individual preferences or dietary needs. This adaptability is essential for those looking to follow the Metabolic Balance plan while also catering to food allergies, sensitivities, or dietary restrictions. Durst-Pulkys encourages readers to experiment with different ingredients and swap them as needed, making the book accessible for people with various health goals or lifestyles.

Moreover, the recipes are designed with accessibility in mind. Ingredients are generally easy to find, and instructions are straightforward, allowing even novice cooks to enjoy the process without feeling overwhelmed. Each recipe is paired with practical tips and explanations of the health benefits of the key ingredients, giving readers a deeper understanding of why they’re choosing certain foods.

Visual Appeal and Educational Value
The Metabolic Balance Kitchen is also beautifully designed, with full-color photos that make each dish look appetizing and achievable. The book’s vibrant photography showcases the colors and textures of the meals, making it an engaging visual experience that inspires readers to cook.

Durst-Pulkys also provides educational information alongside the recipes, including brief discussions on how food affects the body’s inflammatory response, insulin levels, and metabolic rate. These insights help readers make informed choices beyond the recipes, enabling them to take what they learn into their daily food habits. This educational aspect of the book distinguishes it from many other cookbooks on the market, which often lack the depth needed to help readers build lasting, health-oriented habits.

Health Benefits Beyond Weight Loss
While weight loss is one of the book’s focuses, Durst-Pulkys is clear that the recipes in The Metabolic Balance Kitchen can contribute to a broad spectrum of health benefits. The recipes emphasize ingredients that help regulate insulin, improve cardiovascular health, and reduce inflammation, benefits that can positively impact conditions like high cholesterol, high blood pressure, and chronic inflammation.

Durst-Pulkys also includes recipes that focus on gut health by incorporating prebiotic and fiber-rich ingredients. This aspect is particularly beneficial, as gut health is increasingly recognized as a foundation for overall health, impacting digestion, immunity, and even mood. Readers who follow the recipes and the principles of the Metabolic Balance program can expect to experience improvements not just in weight management but also in energy levels, vitality, and even mental clarity.

Who Will Benefit from This Book?
The Metabolic Balance Kitchen is suitable for anyone interested in improving their metabolic health and achieving a healthier lifestyle through balanced eating. The book is especially valuable for:

Those Struggling with Inflammation: The anti-inflammatory focus is ideal for individuals dealing with chronic inflammation, whether due to lifestyle, stress, or dietary habits.
People Seeking Sustainable Weight Management: For readers tired of yo-yo dieting, Durst-Pulkys’ approach offers a sustainable, enjoyable way to reach and maintain a healthy weight without deprivation.
Health-Conscious Cooks Looking for Inspiration: For those who enjoy cooking but want to prioritize health, the variety and creativity in these recipes make it an excellent resource.
Novice Cooks Looking for Simple, Healthy Meals: Since the recipes are straightforward and often single-serving, the book is highly approachable, even for those new to cooking.
Final Thoughts
In The Metabolic Balance Kitchen, Jane Durst-Pulkys provides a cookbook that is as functional as it is flavorful. Through clear explanations, vibrant photography, and accessible, customizable recipes, she invites readers to rethink their relationship with food and health. Rather than focusing solely on weight loss, Durst-Pulkys promotes a holistic approach that emphasizes anti-inflammatory, nutrient-rich ingredients to improve overall wellness and energy levels.

The Metabolic Balance Kitchen is more than just a cookbook; it’s a wellness guide that can help readers make meaningful lifestyle changes. Whether you’re looking to lose weight, boost metabolism, or simply enjoy healthier meals, this book offers an inspiring, practical roadmap to lasting health.

I really enjoyed that this book gave an insight into how the author incorporates a healthier way of eating and living, It gives the books a personal touch. So many yummy recipes with great photos.

Nice book with some really good recipes! I loved that there was a photo of every recipe. Instructions seemed easy to follow. I can’t wait to try some of these.

I really enjoyed this book I think it’s a really good resource for the person looking into metabolic syndrome. It has a clear four phase plan step by step and there are also some really nice recipes. I’m looking forward to trying the recipes I feel it would make a big impact on my diet and wellbeing. I have a couple of friends that I am planning on gifting a copy to. Highly recommend this book I think it will be a really useful tool to have.