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.

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!

Shrimp and Cauliflower RiceBy Kevin PetrizioThis recipe was inspired by my client Mike. He took the Mashed cauliflower recipe and added rice and shrimp. Awesome Mike! I went a step further and took it in the direction of shrimp with grits. I added our creole seasoning and a splash of Louisiana hot sauce and before I knew it, I was eating shrimp and grits! Not really, but pretty close! Give it a try yourself and let me know what you think!

Shrimp CreoleBy Kevin PetrizioThe flavors of New Orleans are some of the most distinct in the entire world. When we hear curry, we think India. garlic, we think Italy. And Creole, we think Southern Louisiana. There are so many different foods that are unique to that region. And many of them start with these two things. The trinity: onion, celery and bell pepper, and Creole seasoning. These are the base flavors for hundreds of recipes.

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!

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!

ShakshukaBy Kevin PetrizioShakshuka is a Middle Eastern - North African dish that consists of eggs poached in a very flavorful tomato and pepper sauce. It's is very easy to make and can be made very spicy or mild depending on the spice mix used.

Buffalo Cauliflower BitesBy Lesia Petrizio