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!!

Shrimp with Tomato and FennelBy Kevin PetrizioThis is a request from Cass, one of our clients. She saw a recipe for cherry tomatoes and shrimp and asked it I could make it work on plan. I used regular tomatoes but also include the cherry tomatoes as an option. The fennel adds a layer of flavor that really makes the dish work. Please try it either way, or both! You can vary the spiciness level by adding more or less of the hot pepper flakes. Have fun with this one, it's delicious! Thanks Cass! Fennel is a licorice flavored veggie that adds great flavor to salads as well as cooked dishes. I'm using the bulb in this dish, but the fronds are edible as well. They can be added to everything from soups to salads for an extra hit of flavor.

Shrimp DiabloBy Kevin PetrizioHere is a recipe for Shrimp Diablo. You can make it as spicy as you like. We will be using ground chipotle pepper if you can find it. If not, Aleppo pepper or even cayenne will work well. My spice blend will be mixed on the mild side. To spice it up, just add more of the ground pepper of your choice. I learned a lesson with this recipe. When buying shrimp, if you buy frozen bagged shrimp, check the ingredients. The only ingredient should be just SHRIMP! Mine had salt and a chemical in it! Also, if you buy your shrimp “fresh”, chances are it was frozen at one time. Make sure to ask for the ingredients to see if salt and chemicals have been added. My serving size on the package was 6 shrimp and it had 450mg. of sodium! Plain shrimp has about 100mg of sodium in it. That’s 4 ½ times the sodium! Well, we live and we learn!

Scallops with Green Beans and RiceBy Kevin PetrizioI've said before how scallops are my favorite seafood. I'm always looking for new and interesting ways of cooking them as well as great pairings. I think this is one of the great pairings. Try this yourselves and see what you think.

Salad with Grilled Shrimp and CroutonsBy Kevin PetrizioGrilled shrimp and crunchy croutons on a bed of your favorite greens! Who says salads have to be boring!

Pan Seared ScallopsBy Kevin PetrizioScallops are my favorite seafood. They have a sweetness and taste that no other seafood can match. Paired with a green vegetable and a simple starch you get an elegant meal that can be prepared in less than 30 minutes.

Grilled ScallopsBy Kevin PetrizioIf you have a spiralizer, now is your chance to use it. If not, take a medium sized zucchini and cut off the ends. Using a peeler, peel top to bottom until you start to see seeds. Rotate the zucchini and repeat until you have 1 3/4 cups worth. Line up all the peelings and slice into thin strips about 1/8 inch wide. Should look like linguine.

Kangaroo CodBy Kevin PetrizioThis dish goes with a variety of seasonings. I used a homemade curry, but Italian seasoning, fish seasoning, even a taco seasoning work well. Here is a basic one that's tasty. 1 teaspoon Morton's Lite Salt salt 1/2 teaspoon black pepper 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/4 teaspoon paprika Mix this up in a bowl and use to taste. Count as: 1 protein- 2 veggies- 1 starch- 1 fat

Roasted Lemon Butter Garlic ShrimpBy Lesia PetrizioServings: 6 1 Serving of shrimp and asparagus counts as: 1 vegetable, 2 fats, 1 protein

Fresh Tuna SaladBy Lesia PetrizioThis recipe makes 2 servings. Count each serving as 1 protein, 1 fat, and 1/2 a veggie.

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Seafood

The Recipes

Meal Planning success