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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!!

Butter Basted FishBy Kevin PetrizioHave you seen the price of beef these days? And chicken can be hard to find! But fish is available and still pretty reasonably priced. This butter basted recipe is simple, but full of flavor. And you can make it with just about any flaky, white fish. Cod is usually my go to fish, but I used haddock to change things up this time. Pollock, flounder, and even sea bass also are great choices. This recipe belongs in the less is more category. A simple seasoning of lemon and thyme is all you need to enhance the flavor of this kind of fish. You can even chill the fish and serve it over a salad with our air fryer croutons.
Stuffed CabbageBy Kevin PetrizioI have never been great at rolling stuffed cabbage rolls. In fact, I have always been pretty terrible at it. They tasted great, but the rolling part eluded me. So I watched a few videos and I liked the idea of thinning out the spine with a paring knife. Turns out this made a huge difference. I realized that I didn't make this dish much because I hated making the rolls. But this trick made it much easier and less time consuming. And it looked great on the plate! I used a 50/50 mix of ground beef and pork in this recipe, but feel free to experiment with other proteins. Ground chicken or turkey will work, and you could even skip the meat and go with beans or legumes and make it vegetarian. The only limit is your imagination, and your food plan!
Chicken and Spinach Soup with LemonBy Kevin PetrizioI'm a soup lover from way back. Even as a child I would crack open a can of soup, pop it in the microwave and in 5 minutes lunch was ready. As I got older I realized that these cans were loaded with sodium. Sometimes over 1000mg of sodium! I soon learned that soup was one of the easiest meals to make myself. This one is no different. A few veggies, some chicken, and some rice and before you know it, SOUPS ON! This one is great on those cold days.
Braciole in Tomato SauceBy Kevin PetrizioBraciole is a favorite of mine from my youth. Usually slow braised in tomato sauce for hours along with meatballs and sausage. Traditionally made with beef, and sometimes stuffed with grated cheese and breadcrumbs, it was always the first thing to disappear from dinner table. I used pork and just seasoned the braciole rather than stuffing them. But you could substitute crushed, unsalted saltines for the rice and use that to stuff them if you wish.
Slow Cooker ChiliBy Kevin PetrizioI've updated the chili recipe to make it easier and more straight forward. You control how spicy you want it by which peppers you choose. I like a mix of bell and hot peppers. This seems to give a good mix of flavor and spice. Enjoy!
Tuna Poke BoatBy Kevin PetrizioI have eaten raw seafood most of my life. Clams on the half-shell, oysters, sushi, etc. Even the grilled tuna steak I made last year is mostly raw. But I had never heard of Poke before a client asked about it. Poke is a Hawaiian dish with diced raw fish and veggies. A soy sauce based dressing is used to flavor the fish and veggies. But this is one of those dishes that you can make your own by changing out the types of fish and veggies. Even the dressing is adaptable. Have fun with this one. This dish is best made right before you are going to eat it. The fresher the better. It does not last long in the fridge. Any leftovers should be eaten no longer than the next day.
Shrimp and Cauliflower RiceBy Kevin PetrizioThis recipe was inspired by my client Mike. He took the Mashed cauliflower recipe and added rice and shrimp. Awesome Mike! I went a step further and took it in the direction of shrimp with grits. I added our creole seasoning and a splash of Louisiana hot sauce and before I knew it, I was eating shrimp and grits! Not really, but pretty close! Give it a try yourself and let me know what you think!
Butternut and Turkey SoupBy Kevin PetrizioA shout-out to my niece who made butternut squash soup on Thanksgiving as an appetizer. It was so good I new I had to adapt it to our Program. You can make it on the stove top if you want, just go low and slow. But the slow cooker really shines with this recipe. Either way, you can use turkey or chicken, and leftovers are perfect for this meal. Just portion out your serving size of the protein, and add it to 1½ cups of the soup. Here is another easy to make meal that freezes well. You can make several serving worth and freeze each 1½ cup portion. When you need a quick meal, just defrost some frozen, cooked turkey or chicken and microwave the soup. This is great for those cold winter night dinners.
Hot SauceBy Kevin PetrizioThis is one of the most used products by the men on plan. There are many commercially available products out there, but most are loaded with sodium. I thought it might be fun to try making our own. The interesting part is the amount of control that we have when making hot sauce. We can make all heat levels from mild to the hottest of the hot. Also, by choosing which type of peppers we use, we can control the flavor. Garlic and other spices can be added as well. In this recipe, I started with half a cup of jalapeños and half a cup of red bell pepper. I seeded and removed the ribs from 2 of the 3 jalapeños that I used to keep the heat level down. I would put the heat level somewhere between mild and medium. Experiment with different peppers and let me know your results!
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