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.

Stuffed PepperBy Kevin PetrizioI was not a fan of peppers as a child. I grew to enjoy them. In fajitas, or stir fries they give a special flavor. For me it was an acquired taste. Now I use them almost every day and can't imagine not using a pepper in most meals. But it is still uncommon to use one as the primary ingredient in a dish. This is a dish that not only tastes great, but also looks sharp on a plate. I love stuffing veggies. It makes for a nice presentation and usually tastes great. Peppers, tomatoes, zucchini, and cabbage are just some of the veggies that can be stuffed. Let me know what some of your favorites are.

Stuffed CabbageBy Kevin PetrizioI have never been great at rolling stuffed cabbage rolls. In fact, I have always been pretty terrible at it. They tasted great, but the rolling part eluded me. So I watched a few videos and I liked the idea of thinning out the spine with a paring knife. Turns out this made a huge difference. I realized that I didn't make this dish much because I hated making the rolls. But this trick made it much easier and less time consuming. And it looked great on the plate! I used a 50/50 mix of ground beef and pork in this recipe, but feel free to experiment with other proteins. Ground chicken or turkey will work, and you could even skip the meat and go with beans or legumes and make it vegetarian. The only limit is your imagination, and your food plan!

Beef and Cabbage Stir-fryBy Kevin PetrizioRice bowls are all the rage. A quick, flavorful stir-fry served over a bowl of rice is so easy to makes and satisfying to eat. I served mine on a dish for photographic purposes, but usually I make it in a bowl. Also, I usually replace the bell pepper with hot peppers for a kick. The crunchy cabbage and the spicy peppers make this an enjoyable dish all around.

Spaghetti Squash in Garlic ButterBy Kevin PetrizioThis is a simple recipe that pairs spaghetti squash with a nice steak. Throw in a half cup of potato and you have a great, delicious meal. The trick to this recipe is to have the spaghetti squash made in advance. Grill your favorite steak however you like it and this becomes a 20 minute middle of the week meal. I wanted to find another use for spaghetti squash. Some people are afraid to cook it because they don’t know how they will use it all. It is such a healthy vegetable that there must be more ways to cook it.

Beef JerkyBy Kevin PetrizioI have to admit beef jerky is not one of my "must have" foods. But several of my clients have ask about it and I decided to give it a try. I was impressed that the final product was easy to make and quite tasty. If you have a food dehydrator, by all means use it. I don't, so I used the oven and got surprisingly good results. Either way, I hope you try it and enjoy it. Remember, this is a slow process. Keep the temp. low and cook slowly so all the moisture evaporates.

Eggplant LasagnaBy Kevin PetrizioThis is one of those meals that can take a while to make. It's much easier if the tomato sauce is already made and in your freezer. Also, these make great freezer meals. Make several and freeze individually for a microwave dinner.

Hamburger and FriesBy Kevin PetrizioLet's face it. Sometimes you just need a burger and fries! I know I do. So let's make it. We will need to be a little creative and it helps if you have an air fryer. I am including a spice mix, however if you are old school, just salt and pepper will work fine. What I love about this is you can change out the veggies, or have bread instead of the fries. You can eat this with a knife and fork as is or you can fold the lettuce around the burger and eat it as a sandwich.

MeatloafBy Kevin PetrizioMeatloaf may be the original American comfort food. It's easy to make, goes with many different sides, and freezes well. And it is delicious! This whole meal makes 4 servings Count as: 1 protein- 2 veggies- 1 starch- 1 fat

1 2