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!!

Taco SaladBy Kevin PetrizioTaco salad is a versatile and easy to make meal that is perfect for a quick, weeknight dinner the whole family will enjoy. I used beef, but feel free to use ground turkey or even kidney beans if you want to make it meatless. To save time I used bagged, shredded iceberg lettuce.

Sloppy JoeBy Kevin PetrizioAnother oldie but goodie! How about a Sloppy Joe sandwich? I made mine with ground turkey, but you can use ground beef or chicken if you like. Just adjust the amount to the correct size for your plan. Also, if toast doesn't work, try half of a pita or even a tortilla if you want. As a person who doesn't usually like mustard, I rarely use it in my recipes. But I didn't want this to just taste like ground turkey in tomato sauce. So I tried a small amount of mustard with a little honey and I was really surprised at how much I enjoyed the flavor. It really did capture the sweetness and tang of the version from my younger days.

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.

Stuffed Turkey BreastBy Kevin PetrizioI have always found that fresh turkey is much more juicy and tasty than frozen. I know that some turkey suppliers inject salt brine solution into their turkeys as well. To me, this changes the taste and texture. If you have to buy frozen, make sure that it is just turkey on the ingredients list.

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!

EnchiladaBy Lesia PetrizioMakes one serving Count each serving as 1 Protein, 2 veggies and 1 starch

Stuffed Pepper SoupBy Lesia PetrizioMakes three servings Each serving counts as: 1 protein, 2 veggies & 1 starch