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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!!

Zucchini Noodles in Taco SauceBy Kevin PetrizioThis is a tasty recipe that really works on several levels. Fast and easy to make, it works great during the week. You can swap the ground turkey for pork or beef. Or eggplant for the zucchini. Versatile and delicious, it's my kind of meal.
Chunky Applesauce and Fruit SaladBy Kevin PetrizioFruits and veggies can be boring! Let's face it, eating the same fruit day after day can be tedious. So let's make 2 fruit dishes that can add some flavor to your day.
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.
Chickpeas and CauliflowerBy Kevin PetrizioThis recipe was recommended by Patty, one of our clients. It's a meatless meal that can be enjoyed hot or cold depending on your taste. The key to making this meal quickly is to have the chickpeas already prepared. Thanks Patty!
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.
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.
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!
Mediterranean Chicken and EggplantBy Kevin PetrizioI'm not the kind of person who can eat the same foods day after day. But I learned a long time ago that you can make the same ingredients taste completely different by changing the spices that you use. This simple chicken and eggplant dish is a break from the mundane. I hope you enjoy it as much as I do.
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.
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