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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!!

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.
Shrimp CreoleBy Kevin PetrizioThe flavors of New Orleans are some of the most distinct in the entire world. When we hear curry, we think India. garlic, we think Italy. And Creole, we think Southern Louisiana. There are so many different foods that are unique to that region. And many of them start with these two things. The trinity: onion, celery and bell pepper, and Creole seasoning. These are the base flavors for hundreds of recipes.
Grilled Tuna SteakBy Kevin PetrizioWhen cooking a tuna steak it helps to think of it as a beef steak. Cook it over high heat, go easy on the seasoning, and cook it rare! Some people will not be comfortable eating fish that is basically raw in the middle. This is understandable. If you are one of them, just let the fish cook for another minute or two on each side until you see the grey band rise completely on the side. Let it rest for 10 minutes and it should be fully cooked. Temp at 145° to be sure. The texture will be somewhat different, but still delicious. Note: Be aware that indoor grilling can cause a fair amount of smoke. If cooking indoors, you may want to open your windows for ventilation. This is another terrific fish dish that can be mixed and matched with a variety of different veggies and starches. Also, feel free to try some of the other dressings with it as well. Grilling fish is a fast and easy way of cooking and can be done right on your outdoor barbecue. And if you have never had a tuna steak, be aware that it tastes nothing like canned tuna fish. A tuna steak is much more subtle and sweet.
SalmonBy Kevin PetrizioI’ve often thought of salmon as a difficult fish to cook. And being that it’s not one of my favorites, I have not really spent a lot of time cooking with it. I recently saw a recipe on a cooking show that I thought was interesting and was pretty easy to adapt to the MBS food plan. I was amazed at the results! I can say now that this will be one of my favorite fish dishes to make. And salmon is considered to be incredibly healthy as well. They served it with a refrigerator pickle like the one I made last week, so I did the same. Just search for "Pickle" and you will find the recipe. If you like salmon, give this one a try!
Refrigerator PicklesBy Kevin PetrizioI've been making quick pickles or refrigerator pickles for years. I love them with a tuna fish pita or a wrap. But they can go with so many other dishes. Put them on a hamburger, or with our pulled pork sandwich. They are terrific on grilled fish as well. I recommend making them the day before if possible. 24 hours in the fridge just gives them even more flavor. Remember, these are meant to be eaten within a few days. They are not the long term pickles that you get in the store. So make them, and enjoy!
Salsa VerdeBy Kevin PetrizioSalsa Verde or "green sauce" is similar to the red salsa we all know and love. It can be served with crackers and chips, but it also makes a great topping for fish and chicken. I'm making a medium spicy version, but that can be changed by either eliminating the jalapeno or leaving the seeds in the recipe. Make it to your taste!
Stuffed Zucchini BoatBy Kevin PetrizioThis recipe, while not difficult, involves a lot of steps. It is much faster and easier if you already have tomato sauce made. We only need 1/2 cup for this recipe. I used ground turkey, but chicken, beef or pork can be used if desired. You could even use beans or legumes instead of animal protein if you wanted to go vegetarian. Have fun trying different variations of this recipe!
Shrimp with Tomato and FennelBy Kevin PetrizioThis is a request from Cass, one of our clients. She saw a recipe for cherry tomatoes and shrimp and asked it I could make it work on plan. I used regular tomatoes but also include the cherry tomatoes as an option. The fennel adds a layer of flavor that really makes the dish work. Please try it either way, or both! You can vary the spiciness level by adding more or less of the hot pepper flakes. Have fun with this one, it's delicious! Thanks Cass! Fennel is a licorice flavored veggie that adds great flavor to salads as well as cooked dishes. I'm using the bulb in this dish, but the fronds are edible as well. They can be added to everything from soups to salads for an extra hit of flavor.
Spinach SaladBy Kevin PetrizioI love a simple spinach salad. Fresh spinach is one of my favorite vegetables. It's incredibly healthy, can be eaten cooked or raw, and is relatively inexpensive. I made this recipe with hard boiled eggs, but tuna, chicken or shrimp work just as well. I used the chili lime dressing, but any of them can be used. Have fun trying different ways to prepare this dish.
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