Sculpt Recipes

Reach your full potential with proper nutrition.

Get a taste of fall with the Sculpt mini fall recipe booklet!

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  • Sculpt Summer Salad

    Sculpt Summer Salad

    4 handfuls of mixed greens
    6 slices fresh strawberries
    1 cup of whole fresh blueberries
    1fresh, ripened avocado

    6 tbsp of extra virgin olive oil
    1 tbsp of honey
    1 tbsp of Italian seasoning or Sculpt spice
    1 tbspof fresh cilantro

    Combine all salad ingredients in a bowl. Combine and mix all dressing ingredients in a separate bowl. Add dressing to salad and toss. Serve and Enjoy!

    For a low carb, complete meal, top with chicken breast or white fish!

  • Protein Pina Colada Shake

    Protein Pina Colada Shake

    1/2 cup of pineapple
    1/2 frozen banana
    1 scoop of vanilla protein powder
    1 cup of unsweetened coconut milk

    Blend the ingredients together until smooth consistency is achieved.

  • Summertime Popsicles

    Summertime Popsicles

    BCCA’s (Flavor of your choice)

    Mix BCAA’s and water together thoroughly. Amount of BCAA’s used will depend on amount of water used and personal taste preference. Pour liquid into popsicle molds. Add a few berries or other fruit to each mold. Freeze thoroughly. Enjoy on a hot summer day!

    Bonus: To encourage fat loss, exchange the BCCA’s for a flavored l-carnitine powder. L-carnitine is an amino acid that helps shuttle free fatty acids to working muscle cells to be utilized for energy.

  • Chicken Parm

    Chicken Parm

    4 Boneless skinless chicken breasts split
    1 cup of oat flour, (I grind whole oats in my magic bullet, regular flour can be used as well)
    1 cup egg whites
    1 can tomato sauce
    Low fat Mozzarella cheese and parmesan cheese
    Sculpt Gourmet Seasoning

    Dip the cutlets in the egg whites and then oat flour and Sculpt Seasoning mixture, shake excess flour off each cutlet. Heat frying pan to medium hot and give small spray of non-stick cooking spray. Place cutlets in hot frying pan and brown on both sides. Transfer browned cutlets to baking dish and bake un-covered in a 350°F oven till cooked through, remove from oven and add some tomato sauce and mozzarella and parmesan cheese to each cutlet. Return to oven and bake till cheese is melted and starting to turn golden. Serve with a green salad, or your favorite veg and rice or pasta.

  • Sculpt Tropical Dream

    Sculpt Tropical Dream

    8 oz of coconut water
    1 scoop scoop vanilla flavored protein powder
    ½ banana
    1 cup of pineapple
    1 cup of spinach
    1 tbsp of ground flax
    2 oz of frozen avocado

    Blend these items until smooth and fully blended.

  • Sculpt Protein Pancakes

    Sculpt Protein Pancakes

    1/2 cup uncooked organic rolled oats
    3-4 uncooked free-range egg whites
    1 scoop Whey Isolate protein powder (your choice of flavour)
    1/2 banana

    Put all ingredients in a NutriBullet and blast at high speed. Pour 1/2 of the batter into a frying pan (low to med heat) and flip when ready. Add banana and blueberries to top. Repeat with the rest of the batter.

    Breakfast will never be the same..... You're welcome!

  • Sculpt POWER Smoothy

    Sculpt POWER Smoothy

    1/2 cup water
    1 cup organic kale
    1 cup organic baby spinach
    1/2 cup frozen organic berries
    1/2 banana
    1/4 avocado
    1 scoop Whey Isolate protein powder (flavour of your choice)

    Place all ingredients in a NutriBullet and blend to perfection.

  • Sculpt Parfait

    Sculpt Parfait

    1 cup plain Greek yogurt
    1/2 cup dry organic oatmeal
    1/2 cup organic berries
    1/2 teaspoon honey
    Dash of cinnamon

    Pour 1/2 of the Greek yogurt into a cup; add layer of oatmeal; add second 1/2 of Greek yogurt. Sprinkle cinnamon on top of yogurt. Add berries and pour honey over berries. Place in refrigerator overnight. Enjoy first thing in the morning.

  • Sculpt Quiche

    Sculpt Quiche

    1 prepared pie crust (I use store made frozen, they are convenient and inexpensive)
    4 whole eggs
    ½ cup egg whites
    1 filling


    • Spinach and feta cheese
    • Cooked chicken, mushrooms and mozzarella
    • Bacon and onion
    • Sautéed seafood and cheese
    • Roasted veggies

    Pre heat oven to 350-375 °F. While oven is heating prepare the filling from below. Crack 4 whole eggs in a bowl, add egg whites and whip t'ill blended. Place prepared filling in pie crust, add beaten eggs. Bake 30-35 minutes till center is firm to the touch. Remove from oven, allow to rest for 5 minutes, cut and serve with a green salad.

  • Sculpt Purification Shake

    Sculpt Purification Shake

    1 cup of unsweetened almond milk
    1 scoop of protein powder
    1 tbsp of chia seeds
    1 tbsp of hemp hearts
    ½ tsp of turmeric
    ½ tsp of cinnamon
    1 handful of spinach or kale

    Blend the ingredients together for 15-20 seconds or until smooth consistency is achieved.

    Feeling run down? Have a bad weekend (or summer) full of bad food and alcohol? Want to get your body back on track? Try incorporating the Sculpt Purification Shake into your daily routine to get you back to your awesome, vibrant self!

  • Sculpt

    Sculpt "Guilt-Free" Cinnamon Cake

    1 1/2 cups oat flour (Grind oatmeal into flour)
    1 cup unsweetened almond milk
    1/3 cup Xylitol
    1/2 cup Xylitol
    1/3 cup unsweetened apple sauce
    1/4 cup fat-free Greek plain yogurt
    2 teaspoons cinnamon
    1/2 teaspoon Himalayan salt
    2 scoops French vanilla whey isolate protein powder
    1 tablespoon baking powder
    2 egg whites

    Preheat oven to 350C. Spray 8 X 8 pan with Pam. In a small bowl, combine 1/3 cup of Xylitol; 2 teaspoons of cinnamon and set aside. In a separate large bowl combine - 1 / 1/2 cups of oat flour; 2 scoops of protein powder; baking powder; salt; and the 1/2 cup of Xylitol - mix ingredients. In medium bowl combine - egg whites; almond milk; apple sauce and yogurt. Whisk together wet ingredients and add to large bowl of dry ingredients.

    Pour a shallow layer (1/4 of batter) of batter into the pan. Sprinkle half of cinnamon / Xylitol mixture on top. Repeat with remaining batter - add remain batter and sprinkle the rest of the cinnamon and Xylitol mixture on top. Draw a knife through batter to marble. Bake for approximately 30 minutes (depending on oven - until middle is cooked). Let cool for 10 minutes.

  • Ground Turkey Tacos

    Ground Turkey Tacos

    1 1/2 lbs ground chicken or turkey
    1 cup low sodium vegetable or chicken broth
    1 cup plain, fat free Greek yogurt
    1 1/2 tablespoons chili powder
    1 1/2 tablespoons cumin
    1/2 teaspoon garlic powder
    small whole grain wraps or romaine leaves
    1 whole avocado pureed
    1 chopped red onion
    1/2 lime
    Shredded iceberg lettuce
    Diced tomatoes
    Finely chopped green onion
    Salt and pepper

    Add your ground meat, broth, cumin and chili powder to a medium heat pan and cook thoroughly. Let simmer on low heat for 20 mins. In a bowl, combine Greek yogurt, green onion and garlic powder together and set aside. Puree avocado and mix in salt, pepper and a squeeze of lime juice. Once meat is done simmering, begin making your tacos by add in the meat to the wrap and then topping with the lettuce, tomatoes and red onion. Finish the tacos off by topping them with the avocado and Greek yogurt mixtures. Sprinkle with Sculpt Spice. Enjoy!

  • Low Carb Vanilla Pumpkin Spice

    Low Carb Vanilla Pumpkin Spice

    1 cup of unsweetened almond milk
    ½ cup of pumpkin puree
    1 scoop of vanilla protein powder
    1-2 tbsp of pumpkin oil
    3-4 dashes of pumpkin spice

    Blend the ingredients together for 15-20 seconds or until smooth consistency is achieved. Great on hot days!

  • Low Carb, Mayo-free Egg Salad Wraps

    Low Carb, Mayo-free Egg Salad Wraps

    2-3 whole soft boiled eggs
    Leaves of romaine
    Chopped green onion
    Chopped fresh basil
    Diced celery
    Chopped cherry tomatos
    Paprika and/or Sculpt Spice
    Salt and pepper to taste

    Soft boil your eggs. My trick is to bring a pot of water to boil while the eggs are already submerged. Once the water reaches its boiling point, remove from heat but leave eggs in the water to cook for an additional 5 minutes. This should yield perfect soft boiled eggs. In a bowl, mash up the soft boiled eggs. The liquid yolk is essentially your replacement for the mayo so if the yolks are over cooked, the recipe will be extremely dry. Stir in onions, basil and celery, add egg mixture to the romaine leaves and top with tomatoes. Sprinkle with paprika and/or Sculpt Spice. Enjoy!

  • Sculpt PB and J Smoothie

    Sculpt PB and J Smoothie

    1 cup of unsweetened almond milk or water
    1 scoop of vanilla protein powder
    ¼ cup of dry oats
    1 tsp of honey
    1 tbsp of natural peanut or almond butter. (could also use 1oz of raw nuts)
    Handful of frozen raspberries, blueberries or strawberries
    Dash of cinnamon

    Blend the ingredients together for 15-20 seconds or until smooth consistency is achieved.

  • Sculpt Spice Zucchini Fries

    Sculpt Spice Zucchini Fries

    2 zucchini
    2 eggs
    1/2 cup ground almonds
    1/2 cup grated Parmesan cheese
    1 tablespoon salt
    1/2 teaspoon Sculpt Spice seasoning, or to taste

    Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with parchment paper. Cut zucchini into 3-inch lengths, then cut each piece into 9 fries. Place zucchini fries into a colander and sprinkle with salt. Let the zucchini pieces drain for at least 1 hour to remove excess liquid. Beat eggs in a shallow bowl. Mix almonds, Parmesan cheese, and Sculpt Spice seasoning in a second shallow bowl. Rinse salt off zucchini and pat dry with paper towels. Dip each zucchini piece into beaten egg and roll in the almond coating. Place coated fries on prepared baking sheet. Bake in the preheated oven until the zucchini are tender and the coating is crisp and browned, about 25 minutes, turning them halfway through cooking time.

  • Sculpt Frozen Orange Creamsicle

    Sculpt Frozen Orange Creamsicle

    ½ cup of freshly squeezed orange juice
    ½ cup of unsweetened almond milk
    1 scoop of vanilla protein powder
    ½ an orange segments, frozen

    Blend the ingredients together for 15-20 seconds or until smooth consistency is achieved. Great on hot days after a workout!

    For a low carbohydrate version, replace the orange juice and orange with an orange flavored BCAA product

  • Sculpted BBQ Chicken Pizza

    Sculpted BBQ Chicken Pizza

    1 Whole Grain Tortilla
    2-3 whole mushrooms
    Chicken breast chunks
    Green Onion
    Low calorie BBQ Sauce
    Sculpt Spice, or your own blend of spices

    Lay out tortilla, spread on layer of salsa, top with chicken, onions, mushrooms, avocado and small amount of cheddar cheese. Drizzle with BBQ sauce and sprinkle on Sculpt Spice. Bake in the oven for 5-10 minutes at 400 degrees or grill in a covered pan on stovetop until cheese is melted and tortilla is crisp.

    Super low carb and super tasty meal we promise you will love!

  • Sculpt Skinny Vanilla Chai Latte

    Sculpt Skinny Vanilla Chai Latte

    1-2 chai tea bags
    ½ scoopof vanilla protein powder
    Splash unsweetened almond milk
    ½ tbsp of coconut oil

    Boil water. Steep 1-2 chai tea bags for 1 minute. Remove tea bags and add ½ scoop of vanilla protein powder, a splash of unsweetened almond milk and ½ tablespoon of coconut oil to the tea and blend for 30 seconds. Pour into mug or thermos, sprinkle with cinnamon and enjoy!

  • Sculpt Sausage & Peppers

    Sculpt Sausage & Peppers

    1lb wholelean ground pork, (ask the butcher to grind pork loin for you)
    1 tablespoon red wine vinegar
    ½ teaspoon of the following: salt, paprika, anise seed and ground fennel seed
    1 teaspoon of the following: ground pepper, garlic powder, onion powder, Italian seasoning
    2 tablespoons cold water
    4 large colored Peppers: red, green, yellow, etc
    1 large onion (spanish or vidalia)
    Fresh mushrooms
    Chop vegetables in a large coarse chop

    Combine ground pork, vinegar and spices and mix well, add cold water, and refrigerate mixture for 2-3 hours to allow flavours to mix. While pork mixture is chilling in fridge clean and chop the following: 4 Large Colored Peppers, red, green, yellow etc. 1 Large Onion, Spanish or Vidalia. Fresh Mushrooms. Chop vegetables in a large coarse chop.

    Remove chilled meat from fridge and form into small meat balls and flatten into a disc like shape. Cook sausage disks over medium high heat browning well on both sides. Remove discs from pan and drain off excess grease. Add chopped veggies to pan and sauté till tender, add 1 large can diced tomato, 1 can tomato sauce and cooked sausage. Simmer mixture for a few minutes to allow flavours to mix. Serve this over your favorite pasta or for a gluten free alternative over rice noodles.

  • Chocolate Purification Shake

    Chocolate Purification Shake

    1 ½ cups of unsweetened almond or unsweetened chocolate almond milk or unsweetened coconut milk
    1 cup of frozen strawberries
    1 scoop of chocolate protein
    1 tsp of cocoa powder
    2-3 ice cubes
    dash of cinnamon

    Blend the ingredients for 20-30 seconds. Great for post workout of a mid day snack. Use two straws and share with your valentine!

  • Protein

    Protein "After Eight" Treat

    1 ½ cups of boiling water
    1 scoop of chocolate protein
    1 tsp of coconut oil
    1 regular sized candy cane
    (for a low carb alternative use a couple drops of mint extract)

    Blend the ingredients for 20-30 seconds. This is a great Holiday treat that everyone will surely love! Serve in favorite holiday mug and enjoy!

  • Shredded Potato and Cheese Egg White Omlette

    Shredded Potato and Cheese Egg White Omlette

    4 oz of shredded potato
    1 cup of egg whites
    ½ tbsp of coconut oil
    1 oz of fat free cheese
    Diced green onion
    Sculpt Gourmet Spice

    Heat coconut oil in pan over medium heat. Add shredded potato to pan and spread evenly to create a thin pancake-like patty. Cook for 2-4 mins until potato is golden brown underneath and flip. Repeat. Reduce heat to low and pour egg whites into pan and cover until eggs are fully cooked. Add cheese, Sculpt Spice and green ontion to one half of omlette. Fold, plate, serve, ENJOY!

  • Post Workout Recovery Shake

    Post Workout Recovery Shake

    1 cup of unsweetened almond milk
    ½ cup of blueberries
    ¼ cup of raspberries
    ¼ cup of cherries
    ¼ cup of blackberries
    1 square of 75-90% dark chocolate
    dash of cinnamon

    Blend the ingredients together for 15-20 seconds.

    After an intense workout it is important to get your body into recovery mode. This means adequate protein, carbs, vitamins, minerals and antioxidants. The following shake is perfect post workout. Add a teaspoon of turmeric as well to help with inflammation.

  • No Sugar Added Popsicles

    No Sugar Added Popsicles

    Your favorite flavor of BCAA's
    Small pieces of whole fruit (optional)

    Mix BCAA's, water and fruit together. Pour into popsicle molds. Freeze thoroughly. Enjoy!

    For a tasty low sugar adult beverage, blend the frozen popsicles with your favorite alcohol. A much better option than sugary pops and juices and a much more refreshing way to enjoy a drink (or two) this summer ;)

  • Overnight Oats To Go

    Overnight Oats To Go

    1/3 cup of dry oats
    1 cup of plain yogurt (Greek is fine as well)
    1 cup of fruit of your choice
    1 tbsp of hemp hearts
    1 tbsp of chia seeds
    ½ scoop of protein powder

    Mix oats, yogurt, protein, chia seeds and hemp hearts together. place in mason jar and top with fruit. Cover and refridgerate overnight. Wake up and enjoy the easiest, quickest and most healthy breakfast you can ask for!

  • Strawberry Chocolate Dream

    Strawberry Chocolate Dream

    1 cup of unsweetened almond or cashew milk
    1 scoop of chocolate protein powder
    1 cup of frozen strawberries
    Dash of cinnamon

    Blend the ingredients until a thick and smooth consistency is reached. For a more intense chcocolate flavor, add in a tablespoon of pure cocoa powder. Enjoy a simple and delicious shake for Valentines!

  • Sculpt Watermelon Salsa

    Sculpt Watermelon Salsa

    3 cups watermelon, cut into small dice
    1 cucumber seeded and cut into small dice
    2 jalapeño peppers, minced
    1 small red onion, cut into small dice
    ¼ cup cilantro, chopped
    ¼ cup mint, chopped
    Zest and juice of 2 limes
    Salt and pepper

    Combine all ingredients in a large bowl. Season with salt just before you serve to keep the watermelon from extracting its juice. This is a great summertime recipe that is great served with whole grain tortilla chips or as a topping on white fish or chicken.

  • Homemade Chicken Fingers

    Homemade Chicken Fingers

    Boneless skinless chicken breast halves
    1-2 whole eggs, beaten
    1-2 cups of oats
    Sculpt Spice (or your own blend of spices)

    Cut chicken breasts into thin strips, about one inch wide. Longer sections can be cut in half to have uniform pieces. Blend oat meal and Sculpt Spice in blender until it reaches a fine consistency. Dip chicken pieces into egg mixture, then coat in oat and spice mixture. Place on baking sheet sprayed with cooking spray. Bake at 375 degrees F, for 15-20 minutes, until crispy on outside and lightly browned. Dip into favorite low sugar or sugar free sauce, no sugar added ketchup or enjoy just as they are!

  • Mint Chocolate Shake

    Mint Chocolate Shake

    1 cup of unsweetend vanilla almond milk
    1 scoop of chocolate protein powder
    2-3 small drops of mint extract
    1-2 oz of frozen avocado

    Blend the ingredients for 20-30 seconds or until texture is smooth. For a more post workout tailored version, replace the mint extract and avocado with 1-2 actual candy canes :)

  • Mint Hot Chocolate

    Mint Hot Chocolate

    1 cup of boiling water
    splash of unsweetened chocolate almond milk
    ½-1 scoop scoop of chocolate protein powder
    2-3 small drops of mint extract
    1 tbsp of coconut oil

    Blend the ingredients for 20-30 seconds or until texture is smooth. Add whip cream or marshmallows based on whether you have been naughty or nice ;)

  • Low Fat Turkey Sausage and Vegetable Stuffed Peppers

    Low Fat Turkey Sausage and Vegetable Stuffed Peppers

    4-5 rainbow peppers (tops cut off seeds removed)
    1 small red onion chopped
    2 cloves of garlic minced
    1 cup of mushrooms chopped
    1 medium sized zuchinni chopped
    2 tomatoes chopped
    3-4 low fat turkey sausages chopped
    1 ½ cups of cooked quinoa
    1 tbsp of olive oil
    Salt and pepper to taste
    Sculpt Spice or seasoning of your choice

    Pre heat over to 425 degrees F. Bake prepared green perppers for about 20 mins or until they are cooked slightly. While peppers are baking, add onions into a medium-hot frying pan with olive oil until onions begin to turn trasnparent. Add remaining ingredients to pan and cook until vegetables are cooked to you desired texture. Take Peppers out of oven and fill with quinoa, sausage and vegetable blend. Return stuffed peppers back into the over for an additional 5-10 minutes. Serve and enjoy!

    For a lower carbohydrate version, simply replace the quinoa from the recipe with additional vegetables* where you write more text.

  • Sculpt Get Lean Chili

    Sculpt Get Lean Chili

    1 can, 398 ml Tomato sauce
    1 can, 156 ml tomato paste
    1 can, 398 ml red kidney beans drained and rinsed
    1 can, 796 ml diced tomato
    2 cups diced vegetables of your choice
    1 envelope Compliments chili seasoning
    ½ tsp cinnamon
    1 tbsp cocoa
    2 tbsp Sculpt Seasoning
    1 package, 450 gram ground turkey

    Spray a large pot with non-stick cooking spray, add and sauté vegetables until tender. Add tomato sauce, paste and diced tomatoes and heat thoroughly. When mixture starts to simmer add uncooked ground turkey breaking it up with a spoon as it cooks. Add seasoning. Drain and rinse kidney beans and add to pot. Simmer for 20 minutes and serve.

Sculpt Health and Wellness Recipe Book

Sculpt Recipe Book Coming Soon!

Want more recipes like these? We're putting together our very own book filled with healthy, nutritious recipes the whole family will enjoy!

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