Salads

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!!

Tuna PattyBy Kevin PetrizioI admit it! I love a cold tuna wrap. I mash up 1 oz. of avocado instead of mayo, slice up some cucumbers and roll it up in a tortilla and I have a pretty simple lunch or dinner. But even I get bored with the same old wrap from time to time. So I wanted to do something different with tuna that could be done on a weeknight. This fits the bill perfectly. Easy and quick to make, you can have a complete dinner ready in less than 15 minutes.
German Style Potato SaladBy Kevin PetrizioThis request really surprised me. I thought potato salad would never work on the program. And not being a big fan of it, I never gave it much thought. So when I started to research recipes, I noticed that German potato salad could work without too many changes. I put together this recipe and found that it is easy to make, and delicious. Bring this recipe to your next cookout and watch it go! You don't even have to tell them it's on the program! When I first made this recipe, I used white onion instead of scallions. I found that the raw white onions were just a bit too much for most people. Personally, I loved it. Also, I did not use mustard. I'm just not a fan. But feel free to play around with this recipe and make it fit your tastes
Refrigerator PicklesBy Kevin PetrizioI've been making quick pickles or refrigerator pickles for years. I love them with a tuna fish pita or a wrap. But they can go with so many other dishes. Put them on a hamburger, or with our pulled pork sandwich. They are terrific on grilled fish as well. I recommend making them the day before if possible. 24 hours in the fridge just gives them even more flavor. Remember, these are meant to be eaten within a few days. They are not the long term pickles that you get in the store. So make them, and enjoy!
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.
Sesame Chicken Salad with CroutonsBy Kevin PetrizioI thought I would use one of the dressings in a meal. With spring here and summer right around the corner, why not make a delicious salad. Use the search feature to get the Sesame Ginger Dressing and Croutons to add to this tasty grilled chicken meal.
DressingsBy Kevin PetrizioI was asked to make some dressings to liven up salads. I came up with three that I think are interesting and very flavorful. These can be used not only as dressings, but as dips and marinades as well. The possibilities are almost endless! Search for Italian or Honey Mustard for two other dressings that I made previously.
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.
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