6WBMO - basics

Breakfast 2oz protein, 1/2cup carb, 1/2 cup fruit

Snack 2oz lean meat and 1/2 cup fruit

Lunch 2 cups salad with 2oz lean meat, 1/2cup rice/potato

Snack 2oz lean meat and 1/2cup rice/potato.

Dinner 2cups salad, 2oz lean meat, 1/2cup rice/potato.

6am 2prot-1/2carb-fruit
9am 2prot-1/2 carb
noon 2prot-1/2carb-veggie
3pm 2prot-1/2carb
6pm 2prot-1/2carb-veggie
9pm fruit (optional)

6WBMO - breakfast ideas

8 ounces crystal light sunrise, 2 strawberries, 1/2 banana, 1/4 cup egg whites. Blend it all together with some ice cubes and ready to go.

Rice, Turkey Sausage, Egg Whites

6WBMO - Pineapple Chicken

Chicken
Pineapple Cubes w/ juice
soy sauce
teriaki

serve over rice

6WBMO- Italian Chicken

Chicken
tomato sauce
diced tomatoes
ton's of spices

optional- onions and green peppers

6WBMO Tuna Potato Patty

* 1 1/2 oz nsa water-packed tuna
* 1 baked potato
* 1 egg white
* onion powder to taste
* garlic powder to taste
* Mrs. Dash to taste



Scoop out ½ cup of potato and place in a bowl. Mash the potato up with a fork. Add the tuna, egg white, and spices. I use quite a bit of the spices so it's not bland. Mix thoroughly ( I just use a fork). Pour into heated skillet and smash down into one large patty. Brown on both sides. Do not overcook or it will turn out dry.

Breakfast Casserole

INGREDIENTS:
3 eggs, beaten
1 pinch ground black pepper
1 (10.75 ounce) can condensed cream of chicken soup
16 ounces sour cream
1 (2 pound) package frozen hash brown potatoes, thawed
2 cups cooked ham, cubed
1 onion, chopped
3/4 cup shredded Cheddar cheese
1/4 cup butter, melted

DIRECTIONS:
1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.
2. Season beaten eggs with pepper; pour into baking dish. In a large bowl, combine soup, sour cream, hash browns, ham, onion and cheese. Mix thoroughly and pour over eggs.
3. Bake uncovered for 30 minutes. Remove and drizzle butter over top of casserole. Return to oven and bake for an additional 15 minutes, until golden.

Luke's Oreo Cake

INGREDIENTS:
1 (20 ounce) package chocolate sandwich cookies
1/2 cup butter
1 (16 ounce) container frozen whipped topping, thawed
2 (8 ounce) packages cream cheese
1 cup confectioners' sugar
2 cups milk
1 (3.5 ounce) package instant vanilla pudding mix

DIRECTIONS:
1. Crush cookies into bite size pieces. Reserve 1 cup for top. Melt butter and mix with rest of cookies. Press into 9x13 pan. Put in freezer for 5 minutes.
2. Blend 1/2 of the whipped topping, all of the cream cheese and confectioners' sugar. Spread over crust and place cake back in freezer.
3. Prepare instant pudding with the milk according to package directions then spread over top of cake. Spread the remaining whipped topping on top of the pudding then sprinkle with the remaining cookies. Keep cake refrigerated.

Pig Eatin' Cake

1 BOX YELLOW CAKE MIX
4 EGGS
1/2 CUP BUTTER
1 CAN MANDARIN ORANGES
1 TSP VANILLA
1 (20) CRUSHED PINEAPPLE
1 SM PKG VANILLA INSTANT PUDDING
1/2 CUP CONFECTIONERS SUGAR
4 OZ WHIPPED TOPPING

COMBINE CAKE MIX, EGGS, BUTTER, ORANGES, AND VANILLA IN A MIXING BOWL. BEAT FOR 4 MINUTES. POUR INTO
GREASED AND FLOURED 9X13 PAN. BAKE AT 350 FOR 25-30 MINUTES OR UNTIL CAKE TESTS DONE. DRAIN
PINEAPPLE RESERVING JUICE. BLEND JUICE AND PUDDING MIX IN A BOWL. MIX IN CONFECTIONERS SUGAR
STIR IN PINEAPPLE AND FOLD IN WHIPPED TOPPING. SPREAD OVER COOLED CAKE, CHILL IN FRIDGE.

Chad's Strawberry Cake

INGREDIENTS
WHITE CAKE MIX
4 EGGS
10 OZ FROZEN STRAWBERRIS (minus 2tbs)
2/3 CUP OIL
3 oz. STRAWBERRY GELATIN

BEAT EGGS, ADD CAKE MIX AND GELATIN.
ADD OIL AND STRAWBERRIES
BAKE IN 3 8-9 ROUND PANS AT 350 UNTIL TOOTHPICK COMES OUT CLEAN

FROSTING
8OZ CREAM CHEESE
4TBS BUTTER
25TBS FROZEN STRAWBERRIES
1 BOX POWDERED SUGAR

Olive Garden's Salad Dressing

1/2 C MAYONAISE
1/3 WHITE VINEGAR
1 TSP BEG OIL
2 TBSP CORN SYRUP
2 TBSP PARMESAN CHEESE
2 TBSP RAMANO CHEESE
1/4 GARLIC SALT
1/2 ITALIAN SEASONING
1/2 PARSLEY FLAKES
1 TBSP LEMON JUICE

Outback's Alice Springs Chicken

List of Ingredients

1/2 cup (125 ml) Dijon mustard
salt & pepper
1/2 cup (125 ml) honey
paprika
1-1/2 tsp (7 ml) vegetable oil
8 slices bacon -- cooked
1/2 tsp (2 ml) lemon juice
2 tbsp (30 ml) butter
4 boneless skinless chicken breast halves
1 tbsp (15 ml) vegetable oil
2 cups (475 ml) sliced mushrooms
1 cup (225 ml) shredded Monterey jack cheese
1 cup (225 ml) shredded Cheddar cheese
2 tsp (10 ml) finely chopped fresh parsley


Use an electric mixer to combine the mustard, honey, 1-1/2 tsp (7 ml) oil and lemon juice in a small bowl.

Whip the mixture for about 30 seconds.

Pour about 2/3 of the marinade over the chicken breasts and marinate them, covered, in the refrigerator for about 2 hours.
Chill the remaining marinade until later.

After the chicken has marinated, preheat the oven to 375 degrees (200 C.) and heat an ovenproof frying pan large enough to hold all four breasts and 1 tbsp (15 ml) oil over medium heat. (If you don't have an ovenproof frying pan, transfer the chicken to a baking dish)

Sear the chicken in the pan for 3-4 minutes per side or until golden brown.
Remove pan from heat but keep chicken in the pan.

As the chicken is cooking, in a small frying pan sauté the mushrooms in the butter.

Brush each seared chicken breast with a little of the reserved honey mustard marinade (not the portion that the chicken soaked in) being sure to save a little extra that you can serve on the side later with the dish.

Season the chicken with salt, pepper and paprika.

Stack two pieces of cooked bacon, crosswise on each chicken breast.

Spoon the sauteed mushrooms onto the bacon, being sure to coat each breast evenly.

Sprinkle 1/4 cup (60 ml) Monterey Jack cheese evenly onto each breast followed by 1/4 cup (60 ml) of Cheddar.

Marbled Pumpkin Cheesecake

INGREDIENTS:
1 1/2 cups crushed gingersnap cookies or graham crackers
1/2 cup finely chopped pecans
1/3 cup butter, melted
2 (8 ounce) packages cream cheese, softened
3/4 cup white sugar, divided
1 teaspoon vanilla extract
3 eggs
1 cup canned pumpkin
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg


DIRECTIONS:
1. Preheat oven to 350 degrees F (175 degrees C). In a medium bowl, mix together the crushed gingersnap cookies, pecans, and butter. Press into the bottom, and about 1 inch up the sides of a 9 inch springform pan. Bake crust 10 minutes in the preheated oven. Set aside to cool.
2. In a medium bowl, mix together the cream cheese, 1/2 cup sugar, and vanilla just until smooth. Mix in eggs one at a time, blending well after each. Set aside 1 cup of the mixture. Blend 1/4 cup sugar, pumpkin, cinnamon, and nutmeg into the remaining mixture.
3. Spread the pumpkin flavored batter into the crust, and drop the plain batter by spoonfuls onto the top. Swirl with a knife to create a marbled effect.
4. Bake 55 minutes in the preheated oven, or until filling is set. Run a knife around the edge of the pan. Allow to cool before removing pan rim. Chill for at least 4 hours before serving.

Asian Cole Slaw

INGREDIENTS

• 1 (16 ounce) package broccoli coleslaw mix
• 2 (3 ounce) packages chicken flavored ramen noodles
• 1 bunch green onions, chopped
• 1 cup almonds
• 1 cup sunflower seeds
• 1/2 cup white sugar
• 1/4 cup vegetable oil
• 1/3 cup cider vinegar

DIRECTIONS

1. In a large salad bowl, combine the slaw, broken noodles and green onions.
2. Whisk together the sugar, oil, vinegar and ramen seasoning packets. Pour over salad and toss to evenly coat. Refrigerate until chilled; top with almonds and sunflower seeds before serving.

Linda's No Bake Oatmeal Cookies

In a large pot:
1 stick of butter
2 cups of sugar
1/2 cup of milk
pinch of salt
4-5 tablespoons of Cocoa
Bring to a rolling boil….boil for 1 to 2 minutes stirring the entire time

Remove from heat and stir in:
3 cups oatmeal
1/2 cup creamy peanut butter

Drop on to wax paper

Golden Spud Potato Salad Winner

Ingredients:

8 large red potatoes
6 hard boiled eggs, chopped
1 lb. bacon
1 large white onion, chopped
2 c. mayonnaise
1 c. sour cream
3 tbsp. milk
2 ½ c. shredded lettuce
2 large tomatoes, chopped
2 c. Shredded cheddar cheese

Ingredients:

1. Wash and boil potatoes until tender. Let cool.

2. Chop and cook bacon and onion together, until bacon is crispy. Drain grease into a bowl and reserve.

3. In a small bowl mix mayonnaise, sour cream, bacon drippings and milk. In a large bowl, combine potato, eggs, and the onion-bacon mixture. Add mayo mixture to potato mixture and toss. Cover with plastic wrap and refrigerate for 2-3 hours.

4. Served topped with lettuce, tomatoes, and cheese.