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!!

Grilled Veggies and Sweet PotatoBy Kevin PetrizioWe all like to cook on the grill in the nice weather. A hamburger, a chicken breast, or a pork loin are all good options. But what to serve with them? Why not grill up some veggies and sweet potatoes. Many of these veggies have a completely different flavor when grilled. And the presentation is impressive. By grilling a variety of things, there is something for everyone. Some other veggies that work well on the grill are: Eggplant, asparagus, red onion, carrots and cauliflower. I will leave a link below to some dressings that you can use to baste the veggies with for a different flavor.

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!

Stuffed Turkey BreastBy Kevin PetrizioI have always found that fresh turkey is much more juicy and tasty than frozen. I know that some turkey suppliers inject salt brine solution into their turkeys as well. To me, this changes the taste and texture. If you have to buy frozen, make sure that it is just turkey on the ingredients list.

Sweet Potato FriesBy Kevin PetrizioSweet potatoes are a tasty alternative to regular potatoes. They pair well with hamburgers, chicken, and even fish. They are considered a healthier starch because of the high beta carotene and potassium levels. They are also lower in calories and carbs then regular potatoes. These sweet potato fries have one problem; they are addictive! Be careful not to eat all that you make before dinner! One tip is to not add more than 2 servings to the air fryer at a time. Over loading it will not get you the "french fry" texture that you want out of them. They will still be tasty, but not crunchy

German Style Potato SaladBy Kevin PetrizioThis request really surprised me. I thought potato salad would never work on the program. And not being a big fan of it, I never gave it much thought. So when I started to research recipes, I noticed that German potato salad could work without too many changes. I put together this recipe and found that it is easy to make, and delicious. Bring this recipe to your next cookout and watch it go! You don't even have to tell them it's on the program! When I first made this recipe, I used white onion instead of scallions. I found that the raw white onions were just a bit too much for most people. Personally, I loved it. Also, I did not use mustard. I'm just not a fan. But feel free to play around with this recipe and make it fit your tastes

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.

MBS Fish and ChipsBy Kevin PetrizioI'm finding more and more uses for my air fryer. So this week it's Fish and Chips, the ultimate pub food. We did french fries a few weeks ago, so you can search the recipes for "french fries" and get the recipe there. I will focus on the fish here. I used cod, however, tilapia and haddock both will work well here.

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

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The Recipes

Meal Planning success