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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!!

Lesia Petrizio
My Recipes
Dill ChickenBy Lesia PetrizioMakes 1 serving Counts as 1 protein and 1 fat
EnchiladaBy Lesia PetrizioMakes one serving Count each serving as 1 Protein, 2 veggies and 1 starch
Slow Cooker Yummy Chicken Burrito BowlBy Lesia Petriziomakes one serving count each serving as 1 protein, 1 veggie and 1 starch Use the Ziplock 4 cup liquid container and fill to 3 cups That will equal one serving
Curry and Spinach Lentil SoupBy Lesia PetrizioMakes Five, two cup ziplock soup containers Each Container Counts as 1Protien/1 Veggie/ 1 Starch/ 1 Fat
Lentil soupBy Lesia PetrizioNote…make sure you wash all veggies Divide up into 4 or 5 (depends on how much water you add) 2 cup plastic containers. The Ziplock ones that are the screw on top. If you have 2 cup glass ones use those. Each 2 cup plastic container will equal 1 protein, 2 veggies, 1 fat and 1 starch
Chickpea MarinaraBy Lesia PetrizioMakes one serving Counts as 1 protein and 2 vegetables
Chicken Tortilla SoupBy Lesia PetrizioRecipe makes 8 servings Count each serving as 1 veg, 1 protein and 1 starch
Turkey Taco BowlBy Lesia Petriziomakes 1 serving counts as 1 protein, 1 starch, 1 fat and 1 veggie
Marinade for ChickenBy Lesia PetrizioMarinade counts as 1 fat per protein portion. Must marinate with 36 oz of chicken (6 servings)
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