Freezable

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!!

Stuffed Zucchini BoatBy Kevin PetrizioThis recipe, while not difficult, involves a lot of steps. It is much faster and easier if you already have tomato sauce made. We only need 1/2 cup for this recipe. I used ground turkey, but chicken, beef or pork can be used if desired. You could even use beans or legumes instead of animal protein if you wanted to go vegetarian. Have fun trying different variations of this recipe!
Red Beans and RiceBy Kevin PetrizioRed Beans and Rice is a southern favorite that is easy to make and is loaded with flavor. The Creole seasoning can be used on many different foods including shrimp, chicken, steaks and fish. I even add it to my scrambled eggs now and again.
Zucchini Noodles in Taco SauceBy Kevin PetrizioThis is a tasty recipe that really works on several levels. Fast and easy to make, it works great during the week. You can swap the ground turkey for pork or beef. Or eggplant for the zucchini. Versatile and delicious, it's my kind of meal.
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
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”.
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
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