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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!!

Cauliflower Mashed PotatoesBy Kevin PetrizioMashed cauliflower tastes just like mashed potatoes! No, not really. Mashed cauliflower tastes just like, well, mashed cauliflower! And that's okay. Because we can make it a delicious side dish to almost any main course. Serve it with fish, chicken, beef or pork. There are countless dishes you can prepare that this will compliment!
Green Bean CasseroleBy Kevin PetrizioThis is a request from one of my clients and I thought it would be a great Thanksgiving Day side dish. This is a completely new recipe for me and I am pleased with the way it came out. The onions were crunchy, the sauce was creamy and you can taste the green beans! This one is a keeper!
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.
Squash and Chickpea SoupBy Kevin PetrizioThe cold weather is coming! There's frost on the pumpkins(almost)! It's time for some soup! This is a new recipe for me and I will say I enjoyed it. The bitter greens play well off of the sweet butternut squash. Feel free to try other winter squashes as well as kale or spinach. Soups and stews are my go to foods this time of year. One of the best things about them is they can be frozen and stored for later. There are days that I just don't feel like cooking, so I pop into the freezer and pull out a pre-made meal. Into the microwave and in no time I have a hot, delicious meal ready to eat. And this one is meatless!
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
Beef and Cabbage Stir-fryBy Kevin PetrizioRice bowls are all the rage. A quick, flavorful stir-fry served over a bowl of rice is so easy to makes and satisfying to eat. I served mine on a dish for photographic purposes, but usually I make it in a bowl. Also, I usually replace the bell pepper with hot peppers for a kick. The crunchy cabbage and the spicy peppers make this an enjoyable dish all around.
Tuna PattyBy Kevin PetrizioI admit it! I love a cold tuna wrap. I mash up 1 oz. of avocado instead of mayo, slice up some cucumbers and roll it up in a tortilla and I have a pretty simple lunch or dinner. But even I get bored with the same old wrap from time to time. So I wanted to do something different with tuna that could be done on a weeknight. This fits the bill perfectly. Easy and quick to make, you can have a complete dinner ready in less than 15 minutes.
Sausage with Onions and PeppersBy Kevin PetrizioI never thought I could make Italian sausage that works on the plan and tastes great. After trying some tricks I came up with a recipe that really surprised me. I thought it would be dry, but the addition of a tomato to the final recipe really gave the sausage some body and "mouth feel". This whole recipe just works great.
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
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