6 WBMO - The BEST Breakfast Smoothie (Preworkout)

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From member ..... I remembered that my mom used to make us milk shakes with raw egg in it and thought it would be a great idea for the smoothie--to make it thick. AND I always look for easier ways to get my proteins down in the AM!

I made it today and it was wonderful. I exercise after breakfast so MY recipe is for the extra carb and fruit. I exercise after breakfast and I eat it early (about 630 am) so if you are not exercising, you will have to delete the TWO fruits besides banana....if you delete the banana and one of the other fruits, your smoothie wont be as thick. (but still good) 

BMOS Note: As originally posted in 2003, this recipe contained conventional egg whites. Since there is a risk of bacterial infection from the consumption of raw eggs, I've taken the precaution of substituting pasteurized egg whites, which are safe consumed raw.

Preworkout Version:

• ¼ cup pasteurized egg white (these make it very thick and creamy) 
• ½ cup frozen blueberries (could use any berries) 
• 1 medium ripe banana (counts as carb here) 
• ½ cup grapefruit, peeled and broken into sections 
• ½ teaspoon vanilla 
• splash rice milk (can sub water) ( Un sweetened almond milk)
• ½ cup cold water 
• 1 cup ice

Put everything but the ice and frozen berries in a blender, whirl until nice and smooth. Add frozen berries and do the same. Last add ice ( I used crushed) and blend until thick smooth and cold. MMMMMM. 

(As a Preworkout Meal) 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

(As a Preworkout Meal) This Recipe Contains: Protein A, Fruit A, Fruit B/Carb (Banana is used as Carb)

6 WBMO - Floof

From member ....... I call this item a "floof" because it is "floofie" when it cooks in the microwave. I found it to be very satisfying and realized that I could make all kinds of fruit floofs. Using the fruits you are allowed in the same ratio as the pumpkin floof. So far I've had peach with vanilla and peach with almond extract. I'm dreaming about banana, apple, strawberry, black raspberry...the sky is the limit for floofs and they are satisfying as a lunch or as a pre-workout item and great with a cup of coffee. 

BMOS Note: If working out afterwards, all body types may enjoy this recipe as part of a preworkout breakfast, morning or afternoon snack.

• ½ cup pumpkin 
• ½ cup cooked oatmeal 
• 2 egg whites 
• spices to your taste 
• Splenda to your taste

Combine and cook in microwave about 4 minutes. 

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, Carb B

6 WBMO - Caramel Apple Cinnamon “Nut” Preworkout Muffins

From member ....  I bought a large silicon muffin pan on Amazon to use. The brand is Casabella and it's orange (so you know you have the right one). After baking I stick it right in the freezer for about 20 minutes to cool the muffins so I can pop them out easily. If they’re removed when they’re too warm they tend to stick to the bottom of the pan. I love this pan, I only bought 1 originally but am buying a second so I can bake enough muffins for 5 days all at once.

ARC Note: Because of issues with consistency, ..... prefers to bake her muffins individually in a muffin cup and uses half the quantities listed here.  However, because she eats two muffins per preworkout snack, I’ve doubled the recipe so you don’t have to bake in installments.  Do realize, though, that two muffins will yield 2 oz protein, 1 cup carb and only ¼ cup fruit, so you’ll need to augment your fruit portion when enjoying this recipe.

• 2 egg whites
• ¼ cup rolled oats
• ¼ cup steel cut oats
• ¼ cup finely chopped apple sprinkled lightly w/cinnamon
• 2 tablespoons granulated sugar substitute
• 4 teaspoons sugar free caramel syrup
• 1 teaspoon cinnamon
• 1 teaspoon vanilla extract
• 1 teaspoon apple pie spice

Combine all ingredients except oats and apples in a small mixing bowl. Mix together using either an electric mixer with the whisk attachment or hand whisk the ingredients together until mixed well and a little bubbly. If you over whisk it then it will more than likely be too bubbly and overfill the muffin cup, depending on the size of muffin pan you use. Add the oats and apples and mix well using a spoon. Pour into muffin cups (½ cup capacity), being sure to spoon in equal amounts of the oat solids into each cup.  I like to sprinkle a little sugar substitute on top before baking. Bake at 375 for 20 minutes.

(As a Preworkout Snack) 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 - Banana Batter

From member ..... I use a banana batter to either make something quick like scrambled banana egg whites and banana pancakes or something more time consuming like mini banana muffins. 

BMOS Note: In addition to the meals noted below, all body types may use this recipe as part of a preworkout meal if working out after breakfast, morning or afternoon snack.

• 2 egg whites
• 1/4 very ripe banana (if unripe must add Splenda packet)
• nutmeg, to taste
• vanilla, to taste

Blend all ingredients together in the blender until the banana is pureed and mixture is foamy. Use mixture immediately for best results.

For scrambled eggs and pancakes: pour into non-stick pan and keep it on low.

For mini muffins: use mini silicone muffin tins for best results and turn oven on 350 to 400 and bake until browned. Let cool slightly before taking them out so that they won't stick to the tin and use a knife around the edges to release.

Great for B's: morning and mid morning snack. 

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

This Recipe Contains: Protein A, Fruit B

6 WBMO - Susan's Preworkout Banana Bread Muffins

From member .... Trust me on this one! Make sure to get your share of these wonderful Banana Bread Muffins before offering to your family, cuz they will gobble them up faster than you can make more! Fabulous "meal on the go" before working out. 

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

• 3 cups dry oats 
• 2 teaspoons nsa baking powder
• 2 teaspoons cinnamon
  
• 12 egg whites 
• 1 teaspoon butter extract 
• 1 teaspoon vanilla extract 
• 6 overripe bananas

Dry ingredients: Measure 1½ cups oats and grind in Magic Bullet, food processor or blender. Dump in large mixing bowl and add remaining 1½ cups whole dry oats. Add baking powder and cinnamon. Set aside.

Wet ingredients: In different large bowl combine 12 egg whites with extracts. Beat with whisk a little.

Combine dry and wet ingredients well. Then mash over ripened bananas and add to bowl. (I didn't totally smash the bananas, leaving a few chunks, which made these even more fabulous.)

Drop in 12 muffin tins. These do not raise very much, so fill cups totally full (not half full like you may be used to doing.)

Bake at 350* for 20-25 minutes. DO NOT OVERCOOK. Overcooked oats taste terrible. Each muffin contains ½ cup Carb, 1 oz Protein and ½ cup Fruit B. 

(For Preworkout) 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

(For Preworkout) Contains: Protein A, Carb B, Fruit 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 - Preworkout Apple Cake

From member ....... WARNING!!!   This is SO delicious you'll have to hide it from your family! I can also see its potential to trigger cravings...hopefully you'll enjoy it enough to consider it a preworkout reward! Now get sweating and earn yourself another piece tomorrow! 

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

Also please note that the use of ground oat flour may cause one to lose slowly, or for progress to stop.  See ingredient link for more information.

• 4 apples (best with red or Fuji, quartered and cored) 
• 2 cups oats 
• 8 egg whites
• 2 teaspoons baking powder**
• ½ cup Splenda 
• 1 tablespoon cinnamon 
• ½ tablespoon nutmeg

Preheat oven to 350 degrees.

Grind up the oats in a food processor until flour-like in consistency. Pour into a large mixing bowl. Put the apples into the food processor and chop until fine...but NOT pureed. I left the skin on mine for extra fiber (and to save time) and you can't even tell in the finished product. Add these to the oat flour. Add the rest of the ingredients and stir well to mix.

Pour batter (will be heavy) into a glass or non-stick round cake pan. (Spray with Pam** if necessary.) batter will nearly fill the pan but it won't rise too much, so don't be worried. Bake for 35-45 minutes until center is firm as the edges. Let cool in pan overnight. In the morning, slice cake into portions and wrap individually in plastic wrap. This cake has the moistness and consistency of carrot cake. 

** 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-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 - Preworkout Moist Zucchini Bread

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From member ....  I don’t cook often and I need things simple.  I took the PWO pineapple upside down cake recipe and made some revisions and this is now a staple in my freezer. 

 Note:  This recipe may be used by all body types at breakfast, morning snack or afternoon snack if working out directly afterward.  Since the quantity of fruit per serving is insufficient to constitute a full serving, please remember to augment your fruit serving when enjoying this recipe. 

•  3 cups oatmeal (not ground)
•  1 teaspoon nsa baking powder**
•  1-2 teaspoons cinnamon (to taste)
•  ½ teaspoon nutmeg
•  ½ cup Splenda
•  12 fresh egg whites  
•  3 cups shredded or grated zucchini (less if you want it dry, more if you want it more moist.  I don't measure the zucchini, I just use 6 medium.  If they're huge I use less, if they're small I use more. I like mine really moist.)
•  1 cup unsweetened applesauce
•  3 teaspoons vanilla extract

Optional topping: 

• 2 tablespoons Splenda  
• ½ teaspoon cinnamon
• 2 tablespoons oatmeal (not ground)

Preheat oven to 350 degrees. Blend dry ingredients in a medium bowl. Set aside. In a large bowl, first put in the egg whites. Then mix the applesauce, zucchini and vanilla extract into the egg whites. Blend in the dry ingredients with the egg white mixture. Pour into a 13" x 9" pan that is lined with Reynolds’s Release Wrap, cooking parchment or use a silicone pan. 

For topping; mix ingredients in a bowl and sprinkle on top before baking.

Bake in the oven for 45-55 minutes or until dry in the center when you stick with a toothpick. Allow to cool completely in the pan, and then remove the entire cake by lifting it out by the wrap or use a rubber spatula to cut into your slices and remove and wrap to freeze.

Slice into 6 individual servings and store in airtight containers the refrigerator. Can also be made into muffins.  Less cooking time is needed; use the toothpick method to determine when they are done.

It is very good eaten cold, hot, or room temperature.

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

(As a Preworkout Snack) 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, Scant Amount Fruit B, Free Veggie

6 WBMO - Preworkout Strawberry/Pineapple Oatmeal Muffins

From member ...... From The Monarch Kitchen. 

BMOS Note: Each of 12 muffins contains 1 egg white, ½ cup carb and ¼ cup fruit, so be prepared to augment your fruit portion when using this recipe as a preworkout snack.

• 3 cups oats (not ground) 
• 12 egg whites 
• 1 tablespoon vanilla 
• 1½ cups strawberries, diced or chopped small 
• 1½ cup pineapple chunks, chopped small 
• 1 tablespoon cinnamon 
• ¼ cup Brown Sugar Twin
• ½ cup Splenda 
• ½ teaspoon nutmeg 
• ½ teaspoon butter-flavored extract

Put all ingredients except oats and fruit in bowl and beat well. Add oats and fruit and mix well.

Fill muffin cups with batter to top of cup; should make 12 large muffins. Sprinkle tops of muffins with Splenda (the type used for baking).

Bake at 350 approx. 20 minutes or until muffins spring back when touched. 

(For Preworkout) 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

(For Preworkout) This Recipe Contains: Protein A, Carb B, Fruit A

6 WBMO - Preworkout Banana Berry Cake

From member .......

• 10 egg whites 
• 3 cups mashed bananas (ripe-speckled - not black) 
• 1 cup applesauce 
• 2 teaspoons vanilla extract 
• ½ teaspoon banana extract 
• 1 cup rolled oats 
• 2 cups Quaker Quick Oats 
• 4 teaspoons egg white powder
• 1 teaspoon nsa baking powder**
• ¾ cup Splenda 
• 2 cups blueberries

Preheat oven to 350 degrees. Combine first five ingredients in large mixing bowl. I just used a whisk, not even a blender. Then in a separate bowl, combine the dry ingredients (oats, egg white powder, baking powder** and Splenda). Add the dry ingredients to the large mixing bowl containing the wet ingredients. Stir in the blueberries. Now, at this point you could pour the ingredients into a non-stick 9x13 pan, or to make an even prettier presentation, use a bundt pan. I sometimes use a nonstick spray** very lightly, but have heard that the Reynold's Release Wrap works quite well. (BMOS Note: Sounds like a job for cooking parchment to me! Either the Release foil or cooking parchment should be in the foil-and-plastic wrap aisle of your market. )

Bake for 60 minutes. 

** 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-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, Fruit A, Fruit B, Carb B

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

6WBMO - Banana “Nut” Preworkout Muffins

From member ....  I bought a large silicon muffin pan on Amazon to use. The brand is Casabella and it's orange (so you know you have the right one). After baking I stick it right in the freezer for about 20 minutes to cool the muffins so I can pop them out easily. If they’re removed when they’re too warm they tend to stick to the bottom of the pan. I love this pan, I only bought 1 originally but am buying a second so I can bake enough muffins for 5 days all at once.

Note: Because of issues with consistency, she prefers to bake her muffins individually and uses half the quantities listed here.  However, because she eats two muffins per preworkout snack, I’ve doubled the recipe so you don’t have to bake in installments.  Do realize, though, that two muffins will yield 2 oz protein, 1 cup carb and only ¼ cup fruit, so you’ll need to augment your fruit portion when enjoying this recipe.

• 2 egg whites
• ¼ cup rolled oats
• ¼ cup steel cut oats
• ¼ cup mashed banana
• 2 tablespoons granulated sugar substitute
• 2 teaspoons vanilla extract
• 1 teaspoon cinnamon
• 4 teaspoons sugar free banana syrup (Optional, just adds a little more banana flavor. I buy Da Vinci brand from their website)

Combine all ingredients except oats and banana in a small mixing bowl. Mix together using either an electric mixer with the whisk attachment or hand whisk the ingredients together until mixed well and a little bubbly. If you over whisk it then it will more than likely be too bubbly and overfill the muffin cups, depending on the size of muffin pan you use. Add the oats and banana and mix well using a spoon. Pour into 2 muffin cups (½ cup capacity), being sure to spoon in equal amounts of the oat solids into each cup. (I like to sprinkle a little sugar substitute on top before baking). Bake at 375 for 20 minutes.

(As a Preworkout Snack) 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