Hash Browns - 6WBMO

I Love potatoes. Growing up I was the "mashed potato kid"  :-D
The one thing I missed when I was doing keto was potatoes.

I found in walmart potatoes without extra seasoning in the freezer section. Big time saver because dicing potatoes isn't in my talents.
This recipe calls for chipotle pepper. I dont know about that but it worth a try.
I just make mine with onion and red bell pepper. I started adding mushroom as well. 2 scrambled egg whites top it off.
A nice hearty breakfast.

LB's Hash Browns
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From member namawb I love it!

• 1 small microwaved potato
• 1 small onion, chopped
• Mrs. Dash Chipotle Pepper

In a nonstick pan, sweat onions. Add the diced up potato. Add some Mrs. Dash, to taste. Slightly brown the potatoes and serve.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Carb A, Free Veggie

Breakfast Potatoes 6WBMO

6 WBMO - Oatmeal Custard

I make something like this for breakfast, I cook the oatmeal on the stovetop, in a non stick pan,  Add 1/3 cup liquid egg white, ( when the liquid is Almost evaporated, ) then I add cinnamon and maple flavor ( extract) and sweetner.

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From member ..... Add cinnamon and/or artificial sweetener and enjoy this light, almost custardy, but chewy breakfast treat.

• your portion of oatmeal 
• your portion of egg whites

Cook your assigned amount of oatmeal in the microwave. Meanwhile, beat your egg whites with a fork. Add to the cooked oatmeal. Mix thoroughly and microwave on high one minute. Stir and microwave another minute. 

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein A, Carb B

6 WBMO - Spicy Banana Bars Preworkout

From member .......

 Note:  On occasion only (not more than once daily, if at all), plan guidelines allow for either a small banana or a small apple to be substituted for ½ cup carb.  We normally don’t recommend making this substitution in recipes already containing carb, you’ll want to monitor your progress carefully when using this recipe to determine if this substitution works for you.  Since on plan products don’t contain preservatives and have limited shelf lives, we recommend that you portion and freeze most of these bars so that you aren’t eating them all within a short period of time. We’re told that they freeze beautifully, can be thawed in the fridge and warmed in the microwave.

• 4 small bananas, mashed
• 2 cups oatmeal
• 24 egg whites
• 1½ cup Splenda
• 1 tablespoon ground ginger
• 1 tablespoon ground cinnamon
• 1 teaspoon nutmeg
• ¼ teaspoon cloves

Mash bananas.  Add oatmeal and egg whites and stir well.  In a separate bowl mix together the Splenda and spices (so you don't get lumps of spice in your baked good).  Stir the spice mixture into the banana mixture.  Bake in a 9x13 pan at 350 degrees for approximately 30 minutes.  Counting banana as a carb, each of 12 pieces will contain the equivalent of 2 oz protein, ½ cup carb.

(Banana Used as Carb) Compatible with Body Type:

Breakfast A-C-D-E

Morning Snack C-E

Lunch A-B-C-D-E

Afternoon Snack  B-C-D

Dinner A-B-C-D-E

PM Snack  

(Banana Used as Carb )This Recipe Contains:  Protein A, Carb B

6 WBMO - Pumpkin Pancakes

From member ...  I wanted something different for breakfast one morning and I had some leftover canned pumpkin from another recipe I made, so I experimented and came up with this.

Note: The use of ground oat flour may cause one to lose slowly, or for progress to stop. See ingredient link for more information. 

Also remember that oats more or less double when cooked and regardless of how the oats are prepared, we take our measurement assuming they are conventionally cooked with liquid.  This means that for purposes of determining your portion size, the 1/8 cup of uncooked oats in this recipe is counted as ¼ cup cooked.

• 1/8 cup oatmeal ground into flour
• ¼ cup canned pumpkin
• 2 egg whites
• ¼ teaspoon pumpkin pie spice, or to taste
• 1 tablespoon Splenda
• 2 tablespoons Torani or DaVinci sugar-free Maple Syrup or any flavor you choose,  mixed with a  tablespoon water.  Set aside until end.

Whisk oatmeal, pumpkin, egg whites, spice & Splenda together to make a smooth batter.  Let sit a few minutes to thicken.  Drop by large spoonfuls onto preheated griddle or non-stick skillet.  Once bubbles begin to form and edges get lighter in color flip and cook other side until center rises.  Remove from skillet and brush lightly with the syrup mixture.

Compatible with Body Type:

Breakfast A-C-D-E

Morning Snack C-E

Lunch A-B-C-D-E

Afternoon Snack  B-D-E

Dinner A-B-C-D-E

PM Snack  

This Recipe Contains:  Protein A, Carb A, Carb B

6 WBMO - Maple Pancakes

From member ..... I just had a craving for the texture of hash browns and coincidentally, was baking a spaghetti squash. I came up with this super easy and versatile recipe that I think many will love! 

• 1 spaghetti squash
• 2 egg whites
• 2 packets Splenda
• ½ teaspoon maple extract
• cooking spray**

Slice the Spaghetti Squash in half, remove seeds and pulp, and bake at 350 degrees for 45 minutes. Let Cool. Take a fork to drag across the meat of the squash for the "spaghetti" effect.

Whip together egg whites, 1/2 cup of the cooked squash, Splenda and maple extract with a fork. Pour into a preheated non-stick skillet (you may need a splash of cooking spray** and let pancake cook on both sides to taste - I like mine a bit on the dark side.

This tastes just like a pancake and syrup - only it is on plan!

Variations - instead of Splenda and extract, use Mrs. Dash's Southwestern Chipotle seasoning, or nsa chili powder, or just plain pepper. Another option is to use 1 egg white with the ½ cup of squash to make spaghetti squash "hash browns" and then add a 1-2 oz on-plan turkey sausage patty (see Breakfast Recipes, this forum or your recipe cards) for an old-fashioned breakfast! 

** ingredient is not recommended for use during the reduction phase of program.  See ingredient link and "General Food and Cooking" FAQ for more detail. 

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D 
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein A, Carb A

6 WBMO - Hawaiian Delight

From member ......

• 2 oz cooked turkey sausage, diced (see your recipe cards or Breakfast Recipe Forum) or cooked chicken breast works well also 
• ½ cup fresh pineapple 
• 1 teaspoon Splenda 
• ¼ teaspoon coconut extract

Mix all together and microwave on high for 45 seconds or just till warmed through. 

Compatible with Body Type:
Breakfast B-C-E
Morning Snack A-B-D
Lunch
Afternoon Snack A-E 
Dinner
PM Snack A-D-E

This Recipe Contains: Protein B, Fruit A

6 WBMO - French Toast

From member ..... It was a delight to have something sweet for breakfast and not the same gross egg whites or turkey sausage. 

• 2 egg whites 
• 1 teaspoon water 
• 1 teaspoon vanilla 
• 1 teaspoon cinnamon 
• sweetener, to taste

Mix and scramble in skillet. Top with fruit, if desired. 

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-D-E

This Recipe Contains: Protein A

6 WBMO - Eggs in a Basket

From member ...  I like recipes that are one serving you can multiply the recipe and make more but i wanted to keep it basic.  Hope u enjoy 

• 2 egg whites
• ½ cup shredded russet potatoes
• Pepper to taste

Shred ½ cup of potatoes and dry with a paper towel to remove excess moisture. Preheat oven to 350º F. Take a nonstick muffin tin and spread half of the potatoes in one tin. The potatoes need to form a basket inside the tin so spread them on the bottom and sides. Repeat for the second tin. Bake for 35 to 40 min until golden brown.

Scramble 2 egg whites in a nonstick pan you can add the usual on plan veggies if you would like. Remove the baskets from the oven and drop half of the eggs in each basket. Season with pepper.

Compatible with Body Type:

Breakfast A-C-D-E

Morning Snack C-E

Lunch A-B-C-D-E

Afternoon Snack  B-C-D

Dinner A-B-C-D-E

PM Snack  

This Recipe Contains: Protein A, Carb A

6 WBMO - Egg and Potato Skillet

From member .....

 Note:  Please note that because this recipe contains twice the recommended protein allotment for females, you'll likely want to adjust the quantities in this recipe or use as part of a preworkout breakfast, morning snack or afternoon snack. 

Please note that this recipe originally called for microwaving the potatoes in hot tap water for two minutes.  To help reduce exposure to the higher lead content more commonly present in hot water, organizations such as OSHA and FDA recommend utilizing water from the cold water tap only for purposes of drinking, cooking or preparing baby formula.

• 1 cup shredded potatoes (uncooked)
• water 
• 2 egg whites 
• 1 teaspoon dried onion 
• dash of garlic powder 
• dash of dill

Put potatoes in a microwave safe dish and cover with water. Microwave for 2 minutes then drain well and pat dry with a paper towel.  Meanwhile, beat egg whites until they are frothy and add onion, garlic and dill. Preheat skillet on high until water dances across surface, reduce heat to medium. Stir the egg mix into the potatoes, making sure they are all covered and pour into pan. When the bottom is a nice golden brown, flip over and brown the other side. 

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein A, Carb A

6 WBMO - Cinnamon & Banana Oatmeal Preworkout Pancakes

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From member .....  I use this recipe below as a pre-workout meal.   (I’ve also noticed that many of the dessert-type recipes on the forum grind their oats into flour & use artificial sweeteners – this is why I LOVE this recipe, because you don’t… you keep the oats whole, and you’ll probably find that with the combination of ripe banana & cinnamon there is no need to add extra sweeteners)    I enjoy this at just about every PWO meal I have it's that good 

Note:  This meal can be eaten for breakfast by both C & E body types ONLY.  For others, it may be used as a preworkout meal at breakfast, mid morning snack or afternoon snack.

• ½ cup whole oats
• ⅓ cup boiling water
• 2 teaspoons cinnamon
• 2 egg whites, whisked
• 1 ripe medium banana, mashed
•  1 teaspoon vanilla extract, optional

Soak whole oats in water, vanilla & cinnamon for approximately 5 to 10 minutes.  The oats will absorb the liquid fully and completely soften the oats.  To this mixture, add the mashed banana and whisked egg whites – use a fork to whisk all these ingredients together.

Heat an electric fry-pan to medium heat (mine is numbered 1-10… I set mine to 4).  Place spoonfuls of mixture onto pan to your desired size; pancakes are ready to turn over once little bubbles have appeared and the bottom is golden brown, this usually takes about 5 minutes (if they don’t lift off easy then they’re not ready to turn over, or the heat is not turned on high enough).  Flip pancakes over and cook a further couple of minutes.  (ARC Gail Note:  I think the same rules would apply for any fry pan.  Preheat to medium low heat and follow cooking instructions  above.)  Once cooked, take out of pan and place onto a wire rack to cool for a few minutes before enjoying.

 (As a Preworkout Snack Only) Compatible with Body Type:

Breakfast A-B-C-D-E

Morning Snack A-B-C-D-E

Lunch

Afternoon Snack  A-B-C-D-E

Dinner

PM Snack  

This Recipe Contains:  Protein A, Carb B, Fruit B

6 WBMO - Chris' Carrot Muffins

From member .....These have got to be the best muffins I have experimented with so far! Try using the coconut extract instead of the maple, because the carrots have the consistency of coconut. 

BMOS Note: The use of ground oat flour may cause one to lose slowly, or for progress to stop. Please see ingredient link for more information.  Remember also that oats more or less double with conventional cooking and we take our measurements off the cooked volume, meaning that the ¼ cup uncooked oats in this recipe is equivalent to ½ cup cooked.

As written, this recipe contains 1 portion, containing 1 oz protein, ½ cup carb and ¼ cup Veggie A.  Because of the Veggie A, the recipe is automatically relegated to lunch or dinner only.   For most females, that means you'll need to add at least an ounce of protein, plus a minimum of 3/4 cup additional vegetable.  Males will usually have to augment protein, carb and veggie to meet their lunch and dinner requirements. 

• 1 egg white 
• ¼ cup packed grated carrots 
• 1-2 packets Splenda, to taste 
• ¼ cup oat flour made from grinding oatmeal in blender or food processor 
• ¼ capful maple or coconut extract 
• ½ teaspoon baking powder**
• dash or two of cinnamon

Mix all together and place in mini muffin tins. Bake at 375 degrees about 9 minutes or until done.

** ingredient is not recommended for use during the reduction phase of program.  See "General Food and Cooking" FAQ for more detail.

Compatible with Body Type:
Breakfast
Morning Snack
Lunch A-B-C-D-E
Afternoon Snack
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein A, Carb B, Veggie A

6 WBMO - Chocolate Mocha Oats

From member .....  I don't know if this should be a breakfast or a dessert... but I have eaten it for both and it is completely AWESOME and feels like I am cheating... but I'm definitely NOT cheating!  So for those who have a craving for something sweet... this just hits the spot!

Note:  Please be careful when selecting the coffee for this recipe—no instant General Foods Coffee sorts of things.  What you’re looking for will likely contain no more items in the ingredient listing than coffee beans and artificial flavoring.

• 1 teaspoon vanilla
• 1/3 cup strong brewed chocolate-flavored coffee
• 2/3 cup water
• ¼ cup uncooked steel-cut oats
• Sweetener of choice, to taste

Place pan on stove, add vanilla and warm the vanilla in the pan on high until the vanilla bubbles and starts to evaporate.  Add coffee and water and bring it to a boil.  Add steel cut oats and give it a quick stir.  Reduce heat to simmer and cover with a lid.  Do not cover completely, but vent the lid so the oats mixture will not boil over.  Simmer for 40-45 minutes, or until desired consistency.  Add sweetener of choice to taste.

Compatible with Body Type:

Breakfast A-C-D-E

Morning Snack C-E

Lunch A-B-C-D-E

Afternoon Snack B-C-D

Dinner A-B-C-D-E

PM Snack  

This Recipe Contains:  Carb B

6 WBMO - Breakfast Cupcakes

From member ...... Hi there- I'm a Type A, and a chef, and I decided to experiment. I make 3 days worth in advance, (anymore and they get "ripe") and then just grab them in the morning. They are perfect for meals-on-the-go. Fruit can be added if that is allowed on your diet, and I can only imagine how good they would taste with applesauce or pears.

• 1 cup cooked white rice 
• 4 egg whites 
• 1 teaspoon of your favorite extract (optional- I have tested vanilla, almond, and lemon, all with great results) 
• 1 packet of Splenda (optional)

Combine all the ingredients in a bowl, and let sit for about 5 minutes so the rice can soak in as much flavor as possible. In non-stick muffin tins, fill 4 sections equally. The liquid must be as close to equal as possible in each cup. Bake at 350º for approximately 8-12 minutes, or until the liquid is not liquid anymore.

Options:
Sweeter: Use the Splenda if you need that sweet craving fulfilled, or Just use half a packet if you don't want it too sweet.
Coffee cake: Sprinkle ground cinnamon on top of the ones made with vanilla extract before you bake them.
Pumpkin Apple: Sprinkle Pumpkin Pie spices and Apple Pie spices on top of the ones made with Lemon or Almond extract.

Storage: Do NOT cover them (Tupperware, plastic bag, whatever) until they are COMPLETELY cooled. Storing cooked rice in an airtight container while it is still hot can cause it to become sour, and the condensation in the container will make the cupcakes too soft and they will fall apart. 

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein A, Carb B

6 WBMO - Breakfast Bars

From member .... Chewy and satisfying... I'm making a bunch for a road trip coming up soon. Enjoy!

 Note: Remember, oats more or less double when cooked and regardless of how the oats are prepared, we take our measurement assuming they are conventionally cooked with liquid.  This means that for purposes of determining your portion size, the 1½ cup of uncooked oats in this recipe is counted as 3 cups cooked. 

• 12 egg whites, beaten until frothy 
• 1½ cup oatmeal (either quick or old fashioned) 
  
• ¼ to 1/3 cup Splenda 
• 1 teaspoon vanilla

Optional Topping:

• 1 tablespoon Splenda
• ¼ teaspoon cinnamon

Spread mixture in 9x9 non-stick baking pan.
Bake at 325 degrees for 20 minutes. Will be lightly browned on top and edges will begin to pull away from the pan. Cool in pan. Invert, cut into 6 equal size bars, wrap in plastic and refrigerate.

Optional topping: mix Splenda with cinnamon and sprinkle on top before baking.

NON-SWEET variation: instead of Splenda and vanilla, try herbs that you like.

** ingredient is not recommended for use during the reduction phase of program.  See ingredient link and "General Food and Cooking" FAQ for more detail.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D 
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein A, Carb B

6 WBMO - Applesauce Oatmeal

BMOS Note: Although this recipe contains Fruit B, the quantity per portion is minimal and may be considered a freebie!

• 2 cups water 
• 1 cup Quick or Old Fashioned Quaker Oats
• ½ cup unsweetened applesauce 
• ½ teaspoon cinnamon

Over high heat, boil 2 cups of water in a small or medium sized saucepan. Before reaching boil add in applesauce. When water boils, add in oatmeal. Add in cinnamon now. You may add more cinnamon if you want to. Reduce heat to medium and stir for one minute. Remove from heat and cover. Set aside for about 3-5 minutes. Serve hot. If using raw oats, cook over medium heat for 5-7 minutes. 

One Serving for Body type A is a Half Cup. So this is 8 servings since oatmeal doubles when cooked.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D 
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Carb B

6WBMO - Outrageous Oatmeal Muffins

BMOS Note: The small amount of fruit used in this recipe is negligible and need not be counted. Consider this a freebie!

 Note:  When determining portions, please bear in mind that no matter how oats are used, we take our measurements of the cooked volume assuming the oats were traditionally cooked.  Since oats more or less double in volume when traditionally cooked, this means that the 3 cups uncooked oats in this recipe equal 6 cups cooked.  Most female members will need to augment their protein servings when enjoying this recipe.

• 12 egg whites, slightly beaten 
• 3 cups quick oatmeal 
• 1/2 cup unsweetened applesauce 
• 1/2 teaspoon baking powder **
• 1 teaspoon vanilla 
• 2 teaspoon cinnamon 
• 12 packets Splenda

Beat egg whites until frothy (but not stiff). Fold in the other ingredients. Portion batter to make 12 regular muffins. Bake at 375° approximately 14 minutes or until golden brown on top.

Can be refrigerated or frozen.

** ingredient is not recommended for use during the reduction phase of program.  See "General Food and Cooking" FAQ for more detail.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein A, Carb B