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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!!

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.
GuacamoleBy Kevin PetrizioHere is a requested recipe. Guacamole! Whether you are adding it to a fajita, or spreading it on a piece of toast, making a tasty "Guac" is always a respected skill. And it is not difficult or time consuming to make. Just a handful of ingredients and 10-15 minutes is all it takes, no cooking required. I recommend cutting up your ingredients before scooping the avocado out of its skin. Then add the lime juice and mash right away. This will keep the color green longer. We are counting this as 1 serving of fat. You can ignore the small amount of veggies in each serving which is an ounce and a half.
Fish in Crazy WaterBy Kevin PetrizioThis dish in Italian is "Pesce all’Acqua Pazza" which translates to "Fish in Crazy Water". You really can't make this stuff up! The fish and the cherry tomatoes are key here. Get the freshest that you can. If you have a farmers market nearby and the tomatoes are in season, get them. You will be amazed at the results. As far as the fish is concerned, I used cod, but any white fish will work. Grouper, halibut, sole, sea bass and flounder are just a few examples. Use your favorite or try something new. But get the freshest that you can find.
Egg Roll in a BowlBy Kevin PetrizioThis is a recipe that was sent in by a client from the internet. I adapted it to fit our program. It's basically a stir fry using the ingredients of an egg roll. I never pass on the opportunity to try a good stir fry recipe. Like all stir fry recipes, feel free to try different veggies and spice combinations. And, of course, this can be made with chicken, beef and even shrimp. Just make sure to adjust your protein serving size to your plan.
Grilled Veggies and Sweet PotatoBy Kevin PetrizioWe all like to cook on the grill in the nice weather. A hamburger, a chicken breast, or a pork loin are all good options. But what to serve with them? Why not grill up some veggies and sweet potatoes. Many of these veggies have a completely different flavor when grilled. And the presentation is impressive. By grilling a variety of things, there is something for everyone. Some other veggies that work well on the grill are: Eggplant, asparagus, red onion, carrots and cauliflower. I will leave a link below to some dressings that you can use to baste the veggies with for a different flavor.
Stuffed PepperBy Kevin PetrizioI was not a fan of peppers as a child. I grew to enjoy them. In fajitas, or stir fries they give a special flavor. For me it was an acquired taste. Now I use them almost every day and can't imagine not using a pepper in most meals. But it is still uncommon to use one as the primary ingredient in a dish. This is a dish that not only tastes great, but also looks sharp on a plate. I love stuffing veggies. It makes for a nice presentation and usually tastes great. Peppers, tomatoes, zucchini, and cabbage are just some of the veggies that can be stuffed. Let me know what some of your favorites are.
Spinach SouffléBy Kevin PetrizioVery few words create fear in a home cook's heart like the word "soufflé". We all have images of an incredibly difficult and time consuming recipe to prepare. And what if something goes wrong in the oven? All that work for nothing. Most of us say it's not worth the effort. Well, soufflés aren't really that difficult. It's very similar to making a cake. The next time you want to try something a little different, this is your go to recipe. I've made soufflés before. Both chocolate and cheese. This was my first time with a spinach soufflé. Making it to fit on our plan was a bit challenging, but I think this is a good representation. I noticed that the spinach does not rise as much as the chocolate or the cheese soufflé. But you still get the light and fluffy texture that soufflés are known for.
Shrimp Salad PitaBy Kevin PetrizioThe Po boy sandwich is truly a Louisiana classic. The lobster roll is a New England mainstay. This dish in neither. What I tried to do here is take the best of each and make something that works on our food plans. This is a delicious meal that is easy to make and tastes great. I showed it in the picture on top of the pita, but it is meant to be stuffed into it. The spice mix is meant to give off the well known scent of boiled shrimp that we all know. There are a few variations that you can try with this recipe. The obvious one would be lobster instead of the shrimp. Chopped, cooked oysters or clams are more options. Even cooked cod or flounder would work. Have fun and let me know which is your favorite.
Smoothies!By Kevin PetrizioI love sitting out on the deck in the springtime. As if gets warmer it's always nice to have something to sip on to cool off. Smoothies fit the bill perfectly! Full of flavor and good for you, they are the perfect way to relax and enjoy the day. There are literally hundreds of different ways to make a smoothie. Not only are there many different fruits, but almost as many veggies that can be added. If your program allows for an extra Veggie, try adding in a peeled and seeded cucumber or a serving of carrots to you mix. Cucumber is bright and refreshing and carrots bring sweetness. And then there is Kale. Many people swear this is the best breakfast food. What will be your favorite?
Chicken Cauliflower Rice BowlBy Kevin PetrizioThis is an older recipe that I have updated. I have always loved roasted veggies. I think it brings out a completely different flavor compared to boiled or stir fried veggies. Also, grilled works great. You can grill whole broccoli sliced in half, zucchini, also cut in half, Onion and tomatoes. Just cut the tomato or onion in half and roast until they are just starting to char. Place them on a hamburger and now you have an amazing meal.
Bean BurritoBy Kevin PetrizioWith cinco de Mayo just a week ago I wanted to see if I could make something with a Mexican flavor. While this is more of your standard Tex-Mex style, it still is a delicious option without a lot of work. The main thing is to have your beans cooked ahead of time. This will make things go much quicker. If you want to, you can add 1/2 serving of bell peppers or spinach. This will even the veggie serving size to 1 full serving. Here is another dish that you can customize. I made this meatless, but you could swap out the beans for beef or chicken if you wanted. Just use the correct serving size for your protein choice. This is one the whole family will enjoy any time of the year!
Country (Breakfast) Sausage with EggBy Kevin PetrizioI made Italian sausage a few month back and it was a big hit. So why not make a country style sausage that would go well with other foods like eggs? It is really all about the seasonings. The sage ties it all together. If you can get fresh sage and chop it your self, that would be best. If not dried or powered will work just fine. This is a very basic spice mix for this recipe. I urge you to experiment with different spices to find what best fits your taste. You can swap out the English muffin for 2 slices of 50 cal. bread and make a sausage and egg sandwich. Also, add a small salad as a side there is your veggie serving. Another idea is to cook these up and freeze them. Just pop them in the microwave when you are ready to eat them
Grilled Chicken KabobsBy Kevin PetrizioWarm weather is closing in quick! Time to break out the grill and spark up the charcoal. Here is a terrific recipe for you grill lovers. And the whole family will enjoy this. No need to make a separate meal for them. I used a sweet potato for my starch, but you could just as easily use cooked brown rice. My favorite part of this recipe is that it is entirely cooked on the grill. Not much to clean up! Feel free to swap out some of the veggies for ones that you like better. Some people ever put the sweet potato in the kabob itself, but I always end up losing it to the grill!
Pork with Roasted Broccoli and Tomato SaladBy Kevin PetrizioThis is a recipe I saw my Father-in-Law make and I thought it would be tasty on plan. I used a large pork tenderloin and sliced it as thin as a could. Then I just pounded it gently to thin it out a little more. This makes cooking the pork quick and easy and also keeps the pork tender. Today's pork tenderloin is about as lean as chicken. It is very tender, but it can lack some flavor. This recipe takes care of that problem by using a pretty basic spice mix. You can make this dish with beef or chicken as well.
Baked Apple & Raisins (Microwave)By Kevin PetrizioThere are literally hundreds of apple types available in this country. They are nutritious and are believed to have many health benefits. That's probably where the old saying "an apple a day keeps the doctor away" comes from. Eat them raw or cooked, but do leave the skin on. It is believed that many of the nutrients are in the skin. Gala, Fuji, Granny Smith, Red and Yellow Delicious, Macintosh, and Honey Crisp are just some of the more commonly know varieties of apples available in most grocery stores.These apples all have different flavors and textures. Some work better than others when cooking with them. Apples are fairly inexpensive so I urge you to try different ones and see what your favorites are.
Pita and Egg SandwichBy Kevin PetrizioAnother simple, quick and tasty meal. Make it in the morning and reheat it in the microwave at work. And it is a great way to use up some of those leftovers in the fridge. Zucchini, asparagus, broccoli, and tomatoes all are great choices. Mix and match and see what interesting sandwiches you can create! Egg sandwiches have been a favorite of mine for years. If pita bread doesn't work for you, just toast up two slices of your favorite lite bread and use them instead. Just fold the eggs and veggies like an omelette and transfer it to the bread.
Tomato SoupBy Kevin PetrizioTomato soup is not one of my go to meals. Truth is I probably haven't had it since I was a kid. But I know what it should taste like and what the consistency should be. After cooking this recipe I added the entire mixture into our high power blender. I thought this will really make my soup smooth! I then proceeded to hit the pulse button which blew the cap off the bender and sent hot tomato soup all over my kitchen! Took me an hour just to clean up the mess! So the best advise I can give you is this: Let the soup cool before blending, use a low power blender set on LOW, and blend 1/2 of the soup at a time. This was a request from a client. It is very simple to make and reminds us of our childhood. Who didn't eat a can of tomato soup and grilled cheese sandwich as a child? I can't help with the grilled cheese sandwich, but the soup is pretty good!
Spicy Pork and Cabbage BowlBy Kevin PetrizioThis recipe is so easy, I wasn't sure I was going to make it a recipe of the week. But it has so much flavor and can be made in about 15 minutes. That's a winner in my book. So here it is, enjoy! Feel free to lower the cabbage size and add some shredded onion and carrots. I used to make this as a "Prep" meal. I left the cabbage raw and I would just add the cooked pork on top. I didn't use a starch when I had mine, but feel free to add 1/4 cup of cooked brown rice if you feel like it.
Chicken CurryBy Kevin PetrizioThere are many different recipes for Garam Masala. This is a basic one that I have used for years. It is not uncommon for recipes to use this and add additional spices to it to highlight different flavors. This is a great place to start. Keep in mind that this is very strong stuff, especially when grinding your own spices. Start out slowly with your spices and taste it before serving. Often at the end of cooking I will give my pan another hit of the spices mix just to freshen up the flavors. I didn’t add any hot peppers to this spice mix, but I usually do for myself. I add 4-6 birds’ eye chili peppers for some heat. I don’t recommend that you do unless you have experience with curries. And yes, your house will smell like an Indian restaurant for a few days. Most of these spices are available in seed or pod form. If possible, buy them that way. They will last much longer than the pre-ground stuff.
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.
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