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!!

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!

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!

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.

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.

Lemon Pepper ChickenBy Kevin PetrizioI received a request last week for a one pan, oven made recipe. Lemon pepper chicken with roasted broccoli fills that request very well. It's easy to make, very little clean up and is loaded with lemony flavor. Cooking the chicken in a pouch keeps it moist and infuses it with the spices and lemon flavor. Try it with your favorite veggies!

GazpachoBy Kevin PetrizioToday's recipe is gazpacho, a kind of tomato soup that is generally served cold. This was a request from a client. I must say that I've never eaten it or made it before. And there is no cooking involved! Everything is blended raw and served cold! It's a great summer soup with tons of flavor! With a dish like this, it's best to use the freshest ingredients that you can find. The flavor of each ingredient is enhanced because there is no cooking. I paired my gazpacho with a grilled steak in a tortilla for a refreshing dinner.

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.

Chickpeas and CauliflowerBy Kevin PetrizioThis recipe was recommended by Patty, one of our clients. It's a meatless meal that can be enjoyed hot or cold depending on your taste. The key to making this meal quickly is to have the chickpeas already prepared. Thanks Patty!

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.

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Vegetables

The Recipes

Meal Planning success