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!!

Egg RollBy Kevin PetrizioHere is a great side dish that goes with just about any protein. You can vary the veggies to suit your taste. Also, there are several different spice mixes that you can use depending on your taste. I went with the basics, but experiment for yourself! Also, you can use pre-cut cabbage and carrots. Just make sure there is nothing else in the ingredients list.

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!

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.

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.

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.

Grilled Tilapia with Spinach and mashed Butternut SquashBy Kevin PetrizioTilapia is a fish that can be prepared many different ways. Today I am grilling it on my electric indoor grill. Served with greens like spinach and mashed butternut squash, the saltiness of the fish balances well with the sweetness of the squash and the bitterness of the greens.

Grilled Cilantro-Lime Chicken with SalsaBy Kevin PetrizioThis is an update of an older recipe. I made a fresh, new salsa and tasty marinade for the chicken. I paired it with a tortilla, but rice or a potato would work just as well. When grilling the chicken, cook until the internal temp reaches 165°. An instant read thermometer works perfectly for this. Try not to over cook as the chicken will go from moist and tender to dry and leather very quickly.