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!!

Spinach Stuffed Pork ChopBy Kevin PetrizioHere is a pork recipe that satisfies the meat eater in some of us. A stuffed center cut pork chop. You can cook it in the oven as I did in this recipe, or you can grill it. The most important thing is to get the temperature correct. 145° and then rested for 3 minutes is what you want. Try not to go too far over that as it will dry out the chop. For juicy and tender, 145-150° is the sweet spot.

Sloppy JoeBy Kevin PetrizioAnother oldie but goodie! How about a Sloppy Joe sandwich? I made mine with ground turkey, but you can use ground beef or chicken if you like. Just adjust the amount to the correct size for your plan. Also, if toast doesn't work, try half of a pita or even a tortilla if you want. As a person who doesn't usually like mustard, I rarely use it in my recipes. But I didn't want this to just taste like ground turkey in tomato sauce. So I tried a small amount of mustard with a little honey and I was really surprised at how much I enjoyed the flavor. It really did capture the sweetness and tang of the version from my younger days.

Chickpea & Spinach CurryBy Kevin PetrizioHere is a vegetarian meal requested by a client. I’ve reduced the number of spices to make it easier to assemble. You can use homemade chicken or vegetable broth or just plain water. The spices are the star of this dish!

Turkey Pot PieBy Kevin PetrizioWhat to do with all of the Thanksgiving leftover turkey? Why not make a simple version of a turkey pot pie. Feel free to substitute your favorite veggies for the ones that I use. Also, beef and chicken work well in this recipe. For a beef pot pie, exchange the sage for 1/4 teaspoon of thyme.

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.

Pumpkin Spice LatteBy Kevin PetrizioHere is another requested recipe. The Pumpkin Spice Latte! This is a great drink on a cold Autumn day. Made with real pumpkin and fresh spices. It takes about 10 minutes to put together and you can make it ahead and reheat it if you like.

Peppers and Egg SandwichBy Kevin PetrizioThis is an Italian favorite. The pepper and egg sandwich. You choose how spicy you want to make it by the peppers that you use. I used a mixture of long hots and red bell. That gave me a medium heat level. Use just some bell peppers if you don't like spice.

Manhattan Clam ChowderBy Kevin PetrizioThis soup is tasty and healthy all at once. You could even replace the clams with cooked beans and you would have an amazing soup. Add some hot sauce to make it even more interesting if you like.

Toaster PizzaBy Kevin PetrizioI have had a few requests for some Pizza. I tried a few different recipes and they were simply not good. The problem is the crust. It just didn't turn out right. So I decided to just use toasted bread as a crust and the results were much better. You can experiment with different topping; peppers and onions, ground beef or pork and spinach come to mind. If using a veggie, remember to count the tomato sauce as 1/2 of a veggie. If you want to use ground beef or pork, cut back the cottage cheese to 2 oz. by weight and use 2 oz. of beef or pork.

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The Recipes

Meal Planning success