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.

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.

Hot SauceBy Kevin PetrizioThis is one of the most used products by the men on plan. There are many commercially available products out there, but most are loaded with sodium. I thought it might be fun to try making our own. The interesting part is the amount of control that we have when making hot sauce. We can make all heat levels from mild to the hottest of the hot. Also, by choosing which type of peppers we use, we can control the flavor. Garlic and other spices can be added as well. In this recipe, I started with half a cup of jalapeños and half a cup of red bell pepper. I seeded and removed the ribs from 2 of the 3 jalapeños that I used to keep the heat level down. I would put the heat level somewhere between mild and medium. Experiment with different peppers and let me know your results!

Salsa VerdeBy Kevin PetrizioSalsa Verde or "green sauce" is similar to the red salsa we all know and love. It can be served with crackers and chips, but it also makes a great topping for fish and chicken. I'm making a medium spicy version, but that can be changed by either eliminating the jalapeno or leaving the seeds in the recipe. Make it to your taste!

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!

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.

Eggplant LasagnaBy Kevin PetrizioThis is one of those meals that can take a while to make. It's much easier if the tomato sauce is already made and in your freezer. Also, these make great freezer meals. Make several and freeze individually for a microwave dinner.

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!

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!

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Sauces

The Recipes

Meal Planning success