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!!

Spinach Stuffed Pork ChopBy Kevin PetrizioHere is a pork recipe that satisfies the meat eater in some of us. A stuffed center cut pork chop. You can cook it in the oven as I did in this recipe, or you can grill it. The most important thing is to get the temperature correct. 145° and then rested for 3 minutes is what you want. Try not to go too far over that as it will dry out the chop. For juicy and tender, 145-150° is the sweet spot.
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.
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
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.
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.
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!
Braciole in Tomato SauceBy Kevin PetrizioBraciole is a favorite of mine from my youth. Usually slow braised in tomato sauce for hours along with meatballs and sausage. Traditionally made with beef, and sometimes stuffed with grated cheese and breadcrumbs, it was always the first thing to disappear from dinner table. I used pork and just seasoned the braciole rather than stuffing them. But you could substitute crushed, unsalted saltines for the rice and use that to stuff them if you wish.
Sausage with Onions and PeppersBy Kevin PetrizioI never thought I could make Italian sausage that works on the plan and tastes great. After trying some tricks I came up with a recipe that really surprised me. I thought it would be dry, but the addition of a tomato to the final recipe really gave the sausage some body and "mouth feel". This whole recipe just works great.
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.
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