Wendy's "On-Plan" Recipes


Glycemic Index of some 6WBMO foods   Go to Julie's Recipe Page   Gram to ounce conversion tool


One Dish Meals--Carb, Protein & Vegetables

Italian Pot Roast & Vegetables  (Protein B or C, Veg A, optional Carb B)

Latkes (Potato Pancakes) (Protein A, Veg A, Carb B)

Mongolian Chicken Soup (Protein B, Veg A, Carb B)

Beef Stroganoff  (Protein C, Free Foods / Veg A)

Hawaiian Chicken  (Protein B, Fruit A, Free Foods/Veg A . Serve with rice or quinoa for Carb)

Chicken Broccoli Rice  (Protein B, Carb B, Veg A)


Carb & Protein Combinations

Pumpkin Muffins   (Carb B, Protein A)

Oatmeal Pancakes  (Carb B, Protein A)

Brownie Pancakes  (Carb B, Protein A)

Fruit & Protein Combinations

Fruit Smoothie  (Protein A, Fruit A)
Strawberry Crepe  (Protein A, Fruit A)

Vegetable & Protein Combinations

Killer Chili  (Protein B, Free Foods/Veg A)

Broccoli & Cauliflower Latkes (Protein A, Veg A)

Italian Chicken  (Protein B, Free Foods /Veg A)

Green Chili Pork (Crockpot) - Protein c, Free Foods /Veg A)

 Turkey & Summer Squash Italiano - (Protein B, Free Foods /Veg A)

Stuffed Tomatoes - (Protein B, Free Foods /Veg A)



Gourmet Rice Pilaf  (Carb B, Free Foods)
No-Bake Chocolate Cookies (Carb B)

Steel Cut Oatmeal  (Carb B)

Baked Potato  (Carb B)

Steamed Rice Mix  (Carb B)

Baked Sweet Potato  (Carb B)

Pinto Beans  (Carb B)



Meringue Puffs (Protein A)

Chicken Breast-season & grill, bake or stir-fry

Egg Whites (Protein A) -Fry in non-stick pan w/seasonings and free veggies if desired

Grilled or Broiled Fish


"Not Quite On-Plan" or Living Lean Treats

Fluffy Lemon Chiffon