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!!

Mediterranean Chicken and EggplantBy Kevin PetrizioI'm not the kind of person who can eat the same foods day after day. But I learned a long time ago that you can make the same ingredients taste completely different by changing the spices that you use. This simple chicken and eggplant dish is a break from the mundane. I hope you enjoy it as much as I do.

Hamburger and FriesBy Kevin PetrizioLet's face it. Sometimes you just need a burger and fries! I know I do. So let's make it. We will need to be a little creative and it helps if you have an air fryer. I am including a spice mix, however if you are old school, just salt and pepper will work fine. What I love about this is you can change out the veggies, or have bread instead of the fries. You can eat this with a knife and fork as is or you can fold the lettuce around the burger and eat it as a sandwich.

Grilled Tilapia with Spinach and mashed Butternut SquashBy Kevin PetrizioTilapia is a fish that can be prepared many different ways. Today I am grilling it on my electric indoor grill. Served with greens like spinach and mashed butternut squash, the saltiness of the fish balances well with the sweetness of the squash and the bitterness of the greens.

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.

Broccoli Soup With Chicken and RiceBy Kevin PetrizioWhen you need something to warm you to the bone, this soup fits the bill. Thick and hearty, tasty and healthy, you can't ask for much more than that! This is another great recipe to freeze.

Steak FajitasBy Kevin PetrizioFajita Spice Mix 1 Teaspoon Chili powder 1 Teaspoon Cumin 1/4 Teaspoon Onion Powder 1/4 Teaspoon Garlic Powder 1/4 Teaspoon Morton’s Lite Salt 1/2 Teaspoon Pepper Cayenne or chipotle pepper Seasoning (optional- use to taste)

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!

Pea SoupBy Kevin PetrizioThick and hearty, this is a great cold weather meal. It freezes well and is simple to make.

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.

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Vegetables

The Recipes

Meal Planning success