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!!

Eggs with Rice and Spicy Thai ChiliesBy Kevin PetrizioIt is common in Asian cuisine to pair eggs with rice. This is a combination I had never tried so I researched it and found several recipes that make a spicy "salsa" to add over the top. Mine is adapted from a Thai recipe and is VERY spicy. You can reduce the heat by replacing the chilies with chopped red and green bell peppers if that is more to your liking. This mix will also go great over fish, chicken and even a steak. The flavors are amazing.
Egg Drop SoupBy Kevin PetrizioHere is a quick and easy soup for the cold weather. I paired it with my Egg Roll and made a full meal out of it.
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.
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.
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
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.
Spinach SaladBy Kevin PetrizioI love a simple spinach salad. Fresh spinach is one of my favorite vegetables. It's incredibly healthy, can be eaten cooked or raw, and is relatively inexpensive. I made this recipe with hard boiled eggs, but tuna, chicken or shrimp work just as well. I used the chili lime dressing, but any of them can be used. Have fun trying different ways to prepare this dish.
Deviled EggsBy Kevin PetrizioI have always looked at hard boiled eggs as convenient but boring. Why not spice them up a little and make them a lot more interesting. You can even chop them up and make egg salad. Just serve in 1/2 of a pita for a great egg salad sandwich."
ShakshukaBy Kevin PetrizioShakshuka is a Middle Eastern - North African dish that consists of eggs poached in a very flavorful tomato and pepper sauce. It's is very easy to make and can be made very spicy or mild depending on the spice mix used.
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