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.

Honey BBQ ChickenBy Kevin PetrizioHere is a spice blend that you can mix with honey and olive oil to make a quick and easy BBQ sauce. I paired it with a shredded chicken breast stuffed into half of a pita and made our coleslaw to round out the dish.

Chicken Cauliflower Rice BowlBy Kevin PetrizioThis is an older recipe that I have updated. I have always loved roasted veggies. I think it brings out a completely different flavor compared to boiled or stir fried veggies. Also, grilled works great. You can grill whole broccoli sliced in half, zucchini, also cut in half, Onion and tomatoes. Just cut the tomato or onion in half and roast until they are just starting to char. Place them on a hamburger and now you have an amazing meal.

Grilled Chicken KabobsBy Kevin PetrizioWarm weather is closing in quick! Time to break out the grill and spark up the charcoal. Here is a terrific recipe for you grill lovers. And the whole family will enjoy this. No need to make a separate meal for them. I used a sweet potato for my starch, but you could just as easily use cooked brown rice. My favorite part of this recipe is that it is entirely cooked on the grill. Not much to clean up! Feel free to swap out some of the veggies for ones that you like better. Some people ever put the sweet potato in the kabob itself, but I always end up losing it to the grill!

Chicken CurryBy Kevin PetrizioThere are many different recipes for Garam Masala. This is a basic one that I have used for years. It is not uncommon for recipes to use this and add additional spices to it to highlight different flavors. This is a great place to start. Keep in mind that this is very strong stuff, especially when grinding your own spices. Start out slowly with your spices and taste it before serving. Often at the end of cooking I will give my pan another hit of the spices mix just to freshen up the flavors. I didn’t add any hot peppers to this spice mix, but I usually do for myself. I add 4-6 birds’ eye chili peppers for some heat. I don’t recommend that you do unless you have experience with curries. And yes, your house will smell like an Indian restaurant for a few days. Most of these spices are available in seed or pod form. If possible, buy them that way. They will last much longer than the pre-ground stuff.

Butternut and Turkey SoupBy Kevin PetrizioA shout-out to my niece who made butternut squash soup on Thanksgiving as an appetizer. It was so good I new I had to adapt it to our Program. You can make it on the stove top if you want, just go low and slow. But the slow cooker really shines with this recipe. Either way, you can use turkey or chicken, and leftovers are perfect for this meal. Just portion out your serving size of the protein, and add it to 1½ cups of the soup. Here is another easy to make meal that freezes well. You can make several serving worth and freeze each 1½ cup portion. When you need a quick meal, just defrost some frozen, cooked turkey or chicken and microwave the soup. This is great for those cold winter night dinners.

Lemon Pepper ChickenBy Kevin PetrizioI received a request last week for a one pan, oven made recipe. Lemon pepper chicken with roasted broccoli fills that request very well. It's easy to make, very little clean up and is loaded with lemony flavor. Cooking the chicken in a pouch keeps it moist and infuses it with the spices and lemon flavor. Try it with your favorite veggies!

Sesame Chicken Salad with CroutonsBy Kevin PetrizioI thought I would use one of the dressings in a meal. With spring here and summer right around the corner, why not make a delicious salad. Use the search feature to get the Sesame Ginger Dressing and Croutons to add to this tasty grilled chicken meal.

Chicken Fingers with Honey Mustard and Buffalo style SauceBy Kevin PetrizioThe most requested meal that I get is for Buffalo Chicken. So lets break out the air fryer and make chicken fingers on Plan and tasty. I'm going to make simple honey mustard and hot wing style sauces that can be used with many other meals. These dipping sauces are the gems of this recipe. They have so much flavor and can be used on so many other foods. The honey mustard makes a great salad dressing as well. Experiment and let us know how you use them!

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