The Recipes

Welcome to Mind, Body & Soul fitness Recipes! All the recipes you find are on your plan and over the years loved by many! The recipes are uncomplicated and family-friendly. There are endless ways to cook your food. If you have a recipe that you would like to try, text it to Lesia at 215-804-7975.

Why be creative with your food? I have found over the years that 80% of clients do not like to eat the same thing. They like variety and different tastes and textures. So, recipes assist you with getting out of that feeling. Recipes are also easy for families. If there is only time to cook one meal, this is a great way to feed the family and stay losing weight. For some of our clients, they prepare a weeks’ worth of dinners and freeze for the week.

Meal planning is essential for success. Why? Because if you do not know where you are going, you will never arrive. Meal planning is your road map to success. You must understand how you are eating for the day or the week you are in. I have found that a sense of peace washes over the clients who plan their meals. Before long, this becomes a habit. Meal planning also sets parameters. It gives you clear expectations and it provides you routine. Routine is something most people need.

Meal Planning success

Meal planning also saves you time and money. It is also less stressful. Planning will keep you calm and avoid feeling out of control. Most clients do not do well with unknow or last-minute decisions. It raises their stress levels and they feel out of control, so that leads to eating off-plan, the standard response to handling stress. That is why you are here! To deal with this take time! Plan your eating day and week! You can do it!!

The benefits of spending 15 minutes planning your week are: feeling acommplished, feeling fantastic, feeling in control and loving weight loss !

Give some recipes a try!!

Taco SaladBy Kevin PetrizioTaco salad is a versatile and easy to make meal that is perfect for a quick, weeknight dinner the whole family will enjoy. I used beef, but feel free to use ground turkey or even kidney beans if you want to make it meatless. To save time I used bagged, shredded iceberg lettuce.

String Beans and Cherry TomatoesBy Kevin PetrizioHere is an interesting and tasty side dish. String Beans and Cherry Tomatoes sauteed with garlic. This is another veggie dish that can be paired with many different proteins including steak, fish, pork, and chicken. I made mine with a center cut pork chop and baked potato.

Beans & GreensBy Kevin Petrizio

Chickpea & Spinach CurryBy Kevin PetrizioHere is a vegetarian meal requested by a client. I’ve reduced the number of spices to make it easier to assemble. You can use homemade chicken or vegetable broth or just plain water. The spices are the star of this dish!

Bean BurritoBy Kevin PetrizioWith cinco de Mayo just a week ago I wanted to see if I could make something with a Mexican flavor. While this is more of your standard Tex-Mex style, it still is a delicious option without a lot of work. The main thing is to have your beans cooked ahead of time. This will make things go much quicker. If you want to, you can add 1/2 serving of bell peppers or spinach. This will even the veggie serving size to 1 full serving. Here is another dish that you can customize. I made this meatless, but you could swap out the beans for beef or chicken if you wanted. Just use the correct serving size for your protein choice. This is one the whole family will enjoy any time of the year!

Green Bean CasseroleBy Kevin PetrizioThis is a request from one of my clients and I thought it would be a great Thanksgiving Day side dish. This is a completely new recipe for me and I am pleased with the way it came out. The onions were crunchy, the sauce was creamy and you can taste the green beans! This one is a keeper!

Squash and Chickpea SoupBy Kevin PetrizioThe cold weather is coming! There's frost on the pumpkins(almost)! It's time for some soup! This is a new recipe for me and I will say I enjoyed it. The bitter greens play well off of the sweet butternut squash. Feel free to try other winter squashes as well as kale or spinach. Soups and stews are my go to foods this time of year. One of the best things about them is they can be frozen and stored for later. There are days that I just don't feel like cooking, so I pop into the freezer and pull out a pre-made meal. Into the microwave and in no time I have a hot, delicious meal ready to eat. And this one is meatless!

Red Beans and RiceBy Kevin PetrizioRed Beans and Rice is a southern favorite that is easy to make and is loaded with flavor. The Creole seasoning can be used on many different foods including shrimp, chicken, steaks and fish. I even add it to my scrambled eggs now and again.

Scallops with Green Beans and RiceBy Kevin PetrizioI've said before how scallops are my favorite seafood. I'm always looking for new and interesting ways of cooking them as well as great pairings. I think this is one of the great pairings. Try this yourselves and see what you think.

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