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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!!

Eggplant LasagnaBy Kevin PetrizioThis is one of those meals that can take a while to make. It's much easier if the tomato sauce is already made and in your freezer. Also, these make great freezer meals. Make several and freeze individually for a microwave dinner.
MBS Fish and ChipsBy Kevin PetrizioI'm finding more and more uses for my air fryer. So this week it's Fish and Chips, the ultimate pub food. We did french fries a few weeks ago, so you can search the recipes for "french fries" and get the recipe there. I will focus on the fish here. I used cod, however, tilapia and haddock both will work well here.
Chicken Fingers with Honey Mustard and Buffalo style SauceBy Kevin PetrizioThe most requested meal that I get is for Buffalo Chicken. So lets break out the air fryer and make chicken fingers on Plan and tasty. I'm going to make simple honey mustard and hot wing style sauces that can be used with many other meals. These dipping sauces are the gems of this recipe. They have so much flavor and can be used on so many other foods. The honey mustard makes a great salad dressing as well. Experiment and let us know how you use them!
Mediterranean Chicken and EggplantBy Kevin PetrizioI'm not the kind of person who can eat the same foods day after day. But I learned a long time ago that you can make the same ingredients taste completely different by changing the spices that you use. This simple chicken and eggplant dish is a break from the mundane. I hope you enjoy it as much as I do.
Hamburger and FriesBy Kevin PetrizioLet's face it. Sometimes you just need a burger and fries! I know I do. So let's make it. We will need to be a little creative and it helps if you have an air fryer. I am including a spice mix, however if you are old school, just salt and pepper will work fine. What I love about this is you can change out the veggies, or have bread instead of the fries. You can eat this with a knife and fork as is or you can fold the lettuce around the burger and eat it as a sandwich.
Pork Loin BBQBy Kevin PetrizioThis is how I get my BBQ fix during the cold winter months. No grill needed. It even has the smoke flavor from the paprika.
Coleslaw-Creamy or with VinegarBy Kevin PetrizioHere are two recipes for coleslaw, one using mayo and one using vinegar. These side dishes go with a variety of different main dishes. The creamy one is great with a grilled burger or chicken. The spicy, vinegar one pairs well with fajitas and tacos. Grilled and broiled fish can go either way!
Chicken Salad PitaBy Kevin PetrizioWhat to do with leftover cooked chicken breast? Why not make a chicken salad pita? Lets bump it up a bit and make it interesting.
Grilled Tilapia with Spinach and mashed Butternut SquashBy Kevin PetrizioTilapia is a fish that can be prepared many different ways. Today I am grilling it on my electric indoor grill. Served with greens like spinach and mashed butternut squash, the saltiness of the fish balances well with the sweetness of the squash and the bitterness of the greens.
Pan Seared ScallopsBy Kevin PetrizioScallops are my favorite seafood. They have a sweetness and taste that no other seafood can match. Paired with a green vegetable and a simple starch you get an elegant meal that can be prepared in less than 30 minutes.
Broccoli Soup With Chicken and RiceBy Kevin PetrizioWhen you need something to warm you to the bone, this soup fits the bill. Thick and hearty, tasty and healthy, you can't ask for much more than that! This is another great recipe to freeze.
MeatloafBy Kevin PetrizioMeatloaf may be the original American comfort food. It's easy to make, goes with many different sides, and freezes well. And it is delicious! This whole meal makes 4 servings Count as: 1 protein- 2 veggies- 1 starch- 1 fat
Steak FajitasBy Kevin PetrizioFajita Spice Mix 1 Teaspoon Chili powder 1 Teaspoon Cumin 1/4 Teaspoon Onion Powder 1/4 Teaspoon Garlic Powder 1/4 Teaspoon Morton’s Lite Salt 1/2 Teaspoon Pepper Cayenne or chipotle pepper Seasoning (optional- use to taste)
Spaghetti (squash) and Meatballs in Tomato SauceBy Kevin PetrizioHere is a three-for-one! First, how to cook spaghetti squash. Second, a simple, tasty tomato sauce. Last, easy to make meatballs. Portion out the extra tomato sauce and freeze. Treat it as 1/2 cup = one veggie Enjoy!
Pea SoupBy Kevin PetrizioThick and hearty, this is a great cold weather meal. It freezes well and is simple to make.
Slow Cooker Beef Stew/SoupBy Kevin PetrizioThis recipe can be made as a stew or soup depending on how much water you use. Add 4 cups of water instead of the ½ cup and serve as a hearty beef soup if desired. This recipe will not have the thickness that most stews have because we are limiting the amount of starch. The tomato will give it a little “body”.
Slow Cooker Chicken TacoBy Kevin PetrizioI have been asked recently about making some slow cooker dishes. With the cold weather coming, this seems like a great idea.
Grilled ScallopsBy Kevin PetrizioIf you have a spiralizer, now is your chance to use it. If not, take a medium sized zucchini and cut off the ends. Using a peeler, peel top to bottom until you start to see seeds. Rotate the zucchini and repeat until you have 1 3/4 cups worth. Line up all the peelings and slice into thin strips about 1/8 inch wide. Should look like linguine.
Pepper Pork Stir FryBy Kevin PetrizioSeasonings 1 teaspoon Morton's Lite Salt salt 1/2 teaspoon black pepper 1/2 teaspoon celery seed 1/4 teaspoon 5 spice powder (optional) 1/4 teaspoon szechuan peppercorn (optional) Mix this up in a bowl and use to taste. Makes 2 Servings Count as 1 Protein 2 Veggies 1 Starch 1 Fat
Kangaroo CodBy Kevin PetrizioThis dish goes with a variety of seasonings. I used a homemade curry, but Italian seasoning, fish seasoning, even a taco seasoning work well. Here is a basic one that's tasty. 1 teaspoon Morton's Lite Salt salt 1/2 teaspoon black pepper 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/4 teaspoon paprika Mix this up in a bowl and use to taste. Count as: 1 protein- 2 veggies- 1 starch- 1 fat
Tuscan White Bean SoupBy Kevin PetrizioThis is another great recipe to make and freeze. Feel free to experiment with different vegetables. I made this a meat-free meal. Measure out 2.5 dry cups for a serving size. Makes 2 servings Count each serving as: 1 protein- 2 veggies- 1 starch- 1 fat
Chicken StewBy Kevin PetrizioMeasure out 2.5 dry cups for a serving size. Makes 2 servings Count each serving as: 1 protein- 2 veggies- 1 starch- 1 fat
Broiled HaddockBy Kevin PetrizioCount as: 1 protein- 2 veggies- 1 starch- 1 fat
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