Poultry

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!!

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.
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.
Slow Cooker ChiliBy Kevin PetrizioI've updated the chili recipe to make it easier and more straight forward. You control how spicy you want it by which peppers you choose. I like a mix of bell and hot peppers. This seems to give a good mix of flavor and spice. Enjoy!
Butternut and Turkey SoupBy Kevin PetrizioA shout-out to my niece who made butternut squash soup on Thanksgiving as an appetizer. It was so good I new I had to adapt it to our Program. You can make it on the stove top if you want, just go low and slow. But the slow cooker really shines with this recipe. Either way, you can use turkey or chicken, and leftovers are perfect for this meal. Just portion out your serving size of the protein, and add it to 1½ cups of the soup. Here is another easy to make meal that freezes well. You can make several serving worth and freeze each 1½ cup portion. When you need a quick meal, just defrost some frozen, cooked turkey or chicken and microwave the soup. This is great for those cold winter night dinners.
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.
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.
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.
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.
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