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Karen's Lifestyle Change Cookbook

Karen's Lifestyle Change Cookbook

(62 Recipes) Created by FATBEGONE2006

Recipes in this Collection

Incredible! 5.0/5
(3 ratings)


Carbs: 50.3g | Fat: 2.6g | Fiber: 8.9g | Protein: 0.6g | Calories: 207.4
Very Good 4.7/5
(15 ratings)

I am not one who measures my ingredients a lot - I am more of the cook who chops and dumps into the pot!!!! So I apologize in advance if I am a little off with the amounts/measurements!!!

I buy a lot of my produce fresh from a local stand - so for the green beans, I buy them in the green cardboard box like container. I am guessing there is about 4 cups in there?!?!

This recipe can always be adjusted to taste and seasoning it is up to your imagination!!!


Carbs: 11.1g | Fat: 4.1g | Fiber: 3.8g | Protein: 2.4g | Calories: 89
Very Good 4.7/5
(6 ratings)

we have been making this salad in our family for years

Submitted by MS-EVIE

Carbs: 16.4g | Fat: 12.4g | Fiber: 1.5g | Protein: 2.8g | Calories: 184.6
Very Good 4.4/5
(5 ratings)

Not low fat because of the eggs, but a good source of natural protein!

Submitted by ISIS73

Carbs: 28.5g | Fat: 11.5g | Fiber: 4.3g | Protein: 20.1g | Calories: 277.6
Incredible! 5.0/5
(2 ratings)

I came up with this recipe to avoid the processed sauces and to have something always ready in the freezer. The wine is not required but it gives a nice depth to the flavor.

Submitted by PIXI1273

Carbs: 15.4g | Fat: 0.6g | Fiber: 3.6g | Protein: 3.1g | Calories: 76.6
Very Good 4.3/5
(3 ratings)

I wanted to make a healthy homemade spaghetti sauce with lots of veggies!!! This recipe taste great, is LOW CALORIES and LOW SODIUM. It tastes even better the next day!! I use it for everything from pasta, pizzas, and even sauce for my side veggies. Yum!


Carbs: 6.2g | Fat: 0.9g | Fiber: 1.5g | Protein: 1.4g | Calories: 39
Homemade Marinara Sauce for Canning
Very Good 4.7/5
(7 ratings)

This is a great sauce for serving over your favorite pasta, on pizzas, eggplant parm, chicken parm, lasagna, baked ziti or manicotti.

You may simmer this for 24 hours.
This is to reduce the water for a smooth non-runny sauce.

Submitted by GILGEORGE

Carbs: 15.5g | Fat: 2.3g | Fiber: 3.8g | Protein: 5.1g | Calories: 90.5
Very Good 4.4/5
(5 ratings)

Quick and easy fish packets sure to tickle one's taste buds.

Submitted by DEUSVULT

Carbs: 50.3g | Fat: 2.2g | Fiber: 6.2g | Protein: 39g | Calories: 375.2
Very Good 4.2/5
(33 ratings)

This is a very low fat alternative to traditional deep fried or pan fried fish. The fish comes out crispy on the outside and juicy on the inside.

Submitted by GHECHR

Carbs: 11.5g | Fat: 1.5g | Fiber: 0.7g | Protein: 24.5g | Calories: 164.7
Very Good 4.6/5
(12 ratings)

This is a modification of someone else's version - I have changed the seasonings and used less parmesan and butter/margarine.

Submitted by FDOODLES

Carbs: 1g | Fat: 2.6g | Fiber: 0g | Protein: 22.1g | Calories: 120.5
Jalapeno Crusted Tilapia
Very Good 4.6/5
(18 ratings)

This is a great healthy fish dish that has a small kick to it.

Submitted by JETSERS

Carbs: 10.8g | Fat: 7.7g | Fiber: 0.8g | Protein: 27.7g | Calories: 228.8
Very Good 4.7/5
(14 ratings)


Carbs: 3.6g | Fat: 8.5g | Fiber: 0.4g | Protein: 20.6g | Calories: 159.8
Very Good 4.7/5
(6 ratings)

Really light in calories and huge in flavor. We have made this recipe with Tilapia loins, fillets, and with Whiting fish. All are excellent. It is a quick and easy recipe to prepare.

Submitted by NEW*DANA

Carbs: 7.2g | Fat: 5.5g | Fiber: 0g | Protein: 23g | Calories: 175.4
Very Good 4.6/5
(7 ratings)


Submitted by KEEP~IT~UP

Carbs: 6g | Fat: 14.5g | Fiber: 2.1g | Protein: 25.4g | Calories: 253.2
This recipe has been marked private.
Very Good 4.3/5
(18 ratings)

Cookbook creator says: HIGH SODIUM!! Use low sodium soy sauce will help.


Carbs: 31.3g | Fat: 1g | Fiber: 0.3g | Protein: 22.7g | Calories: 220.7
Very Good 4.3/5
(4 ratings)

Submitted by NIKI778

Carbs: 9.4g | Fat: 10.9g | Fiber: 1.1g | Protein: 23.5g | Calories: 229.7
Very Good 4.0/5
(2 ratings)

Submitted by RAVGIRL07

Carbs: 22.1g | Fat: 13.7g | Fiber: 0.7g | Protein: 24.9g | Calories: 311.6
(no ratings)

with 30 grams of protein and 3 grams fiber..this one is easy and fab.

Submitted by BET67TY

Carbs: 6.6g | Fat: 7.7g | Fiber: 2.8g | Protein: 29.7g | Calories: 209.4
(no ratings)

If you're watching you weight, every calorie counts, so I decided to add my favorite way of making Tilapia to the recipe calculator so I could see just how many calories I'm adding per Fillet. (This recipe makes enough for one average sized fillet.) The best part of this recipe is every ingredient is probably something you already have in your house.

Submitted by GINNY70

Carbs: 1.3g | Fat: 12.5g | Fiber: 0.1g | Protein: 21.3g | Calories: 205
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