Four Hour Body Meals- Tex-Mex Bean Frittata…Breakfast anyone?

Need a Quick Four Hour Body Meal?

This one is great for breakfast or in fact any of the four hour body meals. This quick and tasty “on the go” recipe makes approximately 2 serves. I recommend making double and refrigerating it. (quadruple if your kids steal your slow carb breakfast too).

1/3 cup thinly sliced green onions

2 tablespoons canned chopped green chiles

1 teaspoon chili powder

½ teaspoon ground cumin

4 large egg whites, lightly beaten

1 large egg yolk, lightly beaten

Add some greens of your choosing. I love adding loads of asparagus.

1 (15 oz) can black beans, rinsed and drained

Cooking spray

3 cloves garlic, mince

1 tablespoon chopped fresh cilantro, if desired

Cheat Day Additions

½ cup shredded Monterey Jack cheese with jalapeno peppers  (or use regulary Monterey Jack cheese)

2 tablespoons sour cream

2 tablespoons salsa

  • 1. Preheat oven to 450.
  • 2. Combine first 7 ingredients in a bowl; stir well. Set aside.
  • 3. Coat a 10-inch nonstick skillet with cooking spray; place over medium heat until hot. Add garlic; sauté 1 minute. Stir in bean mixture; spread evenly in bottom of skillet. Cook over medium-low heat 5 minutes or until almost set.
  • 4. Wrap handle of skillet with foil; place skillet in oven and bake at 450 for 5 minutes or until set.

Four Hour Body Meals on Cheat Days

  • Top with cheese; bake an additional minute or until cheese melts.
  • Top each serving with sour cream and salsa; sprinkle with cilantro.

If you are not a fan of mexican food, just take out the spices, use different beans and add your favourite flavours.

Calories: 393 (31% from fat); Fat 16.6 g; Protein 27.5 g; Carb. 36g, Fiber 6.7g, Chol 137 mg;  Iron 4.3 mg; Sodium 358 mg, calc 317 mg.

NB these numbers are based on the full recipe which you can enjoy on cheat days 😉

Don’t forget to join our community us and ‘like’ our page on Facebook. Part of the major contributor to success with the 4-hour Body experiment is to have other like minded people inspiring you along the way. Stay tunned for more Four Hour Body Meals. 

What is the 4-Hour Body?

Are you fascinated with the sudden popularity of the book known as the Four Hour Body, or 4HB, to those in the know? You may be wondering what all the excitement is about. So here is a brief overview of the latest book by Timothy Ferriss. Firstly, Tim is well know to many and on the NY Times best seller list for his book “The 4-Hour Work Week”, which is literally about how to work only 4 hours of work per week and be even more successful, achieving more in less time. Tim has been well known to the blogging and podcasting worlds for some time.

Tim describes himself as a “life hacker”. His mantra:”efficiency” –  get more done with less. Fascinated all his adult life with improving his physical body, he has documented his obsessive quest to be superhuman since the age of 18, recording almost every workout since then and having over 1000 blood tests personally since 2004.

The 4-Hour body is not your conventional diet, health or exercise book. He has picked the brains of the best the best in the world:  scientists; peak-performance athletes; sport medical physicians; nutritionalists; sporting coaches; personal trainers and researchers. Neither a medical doctor or PhD himself, Tim claims to be a meticulous “data cruncher” who has been in a rare position to be able to synthesise all the information given by diverse bodies of knowledge and then test the hypothesis himself and then has trialled his findings that have lead to his ‘slow carb diet’ on a group of 194 people. TIm provides detailed information so you can conduct your own 4-Hour Body experiment or challenge. He also gives you some advice to teach the average person without knowledge of research methodology a crash course in how to interpret research data yourself and spot the limitations of a particular researcher’s findings.

The back of the book provides a great overall description of the book-

– how to lose those last 5-10 pounds (or 100+ pounds) with odd combos of food and safe chemical cocktails.

– how to prevent fat gain while bingeing

– how to increase fat-loss 300% using temperature manipulation

– how tim gained 34 pounds of muscle in 28 days, no steroids and 4 hrs total gym time

– how to sleep 2 hours per day and feel fully rested

– how to produce 15 minute female orgasms

– how to triple testosterone and double sperm count

– how to go form running 5 km to 50 km in 12 weeks

– how to reverse permanent injuries

– how to add 150+ pounds to your lifts in 6 months

– how to pay for a beach vacation with one hospital visit.

Well folks, as you can see this book has it all.  There is something in this book for everyone. (note to self for gifts!) The only thing he has left out is how to stay sane raising kids and maintain outstanding relationships!  My wish is his new obsession becomes just this. Tim is still single and child free.

4 Hour Body Shopping List- Buy Basic Equipment

Here are some links to the equipment at great competitive prices through Amazon.

The Bosu ball:

Ketlle Bells:

And Thera bands:

4-hour Body. Buy Online; e-books, Audio, Hard Copy and Paperback

The Four Hour BodyYou can buy The ‘4-hour Body’ online- it is now available. Just simply click the image below and it will redirect you to Amazon for great prices and efficient delivery:

start reading immediatley with the this file for kindle, ipad, mac, or pc. I highly recommend getting both the physical copy of the book and the  e-book. The book contains a lot of information, the e-book allows you to search for specific questions and information quickly and effortlessly.

The Book

The Audio CD

The Book, Australian Edition in Paperback

Hainan Chicken Recipe- High Protein and Low Fat

I love this recipe, because it has loads of chilli, garlic and ginger which are great for taste, but the fresh garlic is also a wonderful addition that helps reduce the uptake of fat into your body.

low fat high protein chicken recipe
Hainan Chicken

1.5 kg   organic free range chicken

3 spring onions, white part only

3 garlic cloves, squashed

3 cm piece of ginger sliced

1 tsp salt

enough chicken stock to cover the chicken

2 tbsp sesame oil

1 tbsp soy sauce


2 fresh red chillies sliced

3 garlic cloves minced

2 cm piece of ginger chopped finely

1 tsp salt

2 tsp white vinegar

2 tbsp chicken stock, hot


1 cucumber peeled and sliced

3 spring onions

sprigs of coriander

Wash the chicken and place the onions, garlic, ginger and salt in the cavity. Bring the stock (or water) to boil in a pot just large enough to hold the chicken. Add the chicken, return to boil, skim, then cover and barely simmer for about 35 minutes. When cooked, plunge the chicken into a bowl of cold water to stop the cooking (this keeps it tender). Remove the fat from the top of the stock and reserve the stock. Brush the chicken all over with sesame oil and soy, and chop through the bone in a Chinese style into 2 cm pieces.

To make the sauce, pound of the non liquid ingredients together into a paste using a mortar and pestle (or blender). Add the hot stock and vinegar. You would usually add a couple of teaspoons of sugar, but omit this unless you are on your cheat day.

You can also cook wonderful tasty rice, if you are cooking for others, or if you are on your cheat day.


5 Shallots, chopped

2 tbsp peanut oil

2 garlic cloves, minced

3 cups of long grain rice

5 cups of stock (from the chicken pot)

Rinse the rice well. Fry the shallot in oil until golden brown, then add garlic and cook for 1 minute. Add rice and toss well to coat. Add reserved chicken stock, and simmer gently in a rice cooker or covered pot until the rice has absorbed the stock.

To serve, mould rice in Chinese bowls, then turn out onto plates. Arrange the chicken on the plate with sliced cucumber and add the dipping sauce. Garnish with coriander and spring onions. Serve some chicken stock into a bowl, add a couple of spoonfuls of pre-cooked lentils and garnish with spring onions. Put the dipping sauce into small dishes. In Singapore, this dish is also presented with and extra dipping sauce Ketcup Manis which is indonesian sweet thick soy sauce (give this a miss to unless you are on your cheat day).  Chilli sauce is another great addition on the side. Bon appetite!

Tips for Getting Started on the 4 Hour Body Diet

Before you start this journey, we really recommend you start by taking a week or so to get yourself prepared. This time will be well spent. Plan the following-

Buy the book

and start reading! You can find some great Amazon prices right here on the blog to the right of this post. The book is quite substantial so you will need to start reading early. As you will be continuously referring to the book for vital information along the way, it’s really invaluable to have both a hard copy and kindle or e book version which really makes finding things a breeze.


You will need-

a BOSU Ball which is like half a Swiss ball on a flat base,

Kettle Bells– by an adjustable kettle bell if you can, so that you can change the weight as you get comfortable with the movement and mass.

Thera bandslike a big rubber band.

Scales that measure body fat as a percentage. eg Tanita


DEXA, Bodpod MRI, CT scan… Choose which type of scan suits you, and book in early. pg 48 The 4-Hour Body


Shop around and buy your supplements. You can get good deals online, particularly by ordering the whole regime from the one site, which makes it easier and more cost effective. We have links to suppliers under the food and supplement tab of this site the formulas have the exact dose making it convenient and cheaper. PAGG supplements are a must, and this formula will save you time and money.

Athletic Greens is one of the best products many of us have even taken, Tim Ferris included! Athletic Greens provides great nutritional support, energy and helps eliminate any gut issues experienced from your change in diet. It combines alkalizing vitamins, superfoods, herbs, antioxidants, digestive enzymes and probiotics. This product is a must and represents excellent value for money! If you are in Australia or the UK, buy Vital Greens.


– Work out a menu plan to get you started. And actually start preparing and having some of these meals in this preparation week. This will help you fine tune a few things. It’s a really good idea to make a substantial quantity of a suitable meal that you can freeze and then reheat with protein and legumes such as Bolognase Sauce with beef and lentils. Then you just need to add some salad greens or steam some vegetables.

Where you can get suitable meals from your frequently visited places, like workplace, shopping centre, favourite restaurants. Keep a stock of emergency supplies in your briefcase, car or handbag for those times when you are about to be derailed, because you’re running late, or caught somewhere, like Kim this week on a plane with no legumes in sight. Prepare some lentils and carry them in a zip locked bag, or carry a can of beans etc. Carrying nuts is also a good tip to top up protein servings. If you are out and order a chicken salad for example, you can add some nuts to bring up the required protein serve. Just watch how many nuts you have. A few go a long way.


It is a great idea to get into a small group of two or three people who will coach and support each other through this process. Our group of three is in contact with each other daily, and we send each other photos of our meals for feedback. It’s also great to get inspiration on what to eat and share recipes.

So with a little preparation, the dietary requirements are really quite manageable.

BMI calculator



Is Quinoa legal in the slow-carb diet?

Quinoa’s is mentioned quite a few times in The 4-Hour Body book, as follows…

p. 115 – used in his “quest for fatness” day

p. 151 – used on purge day

p. 212 – used as a starch in Occam’s feeding, for gaining muscle

p. 214 – used as high-calorie meal for bulking

My verdict would be to stay away for now!

The Ultimate 4 Hour Body Dessert with Lemon and Cinnamon

Wow, while making my dinner of Bolognese  sauce (without the pasta), avocado, mexican beans and low fat cottage cheese, I had a flashback to a dessert that my mum used to make- Jewish style blintzes or crepes with cottage cheese, lemon juice and cinnamon.

Cottage cheese is extremely high in protein, and I believe the only dairy option allowed in the slow carb diet. and is the only  and cinnamon has the effect of lowering blood glucose levels as well as LDL and triglyceride cholesterol levels.   So here is our legal version of the recipe, minus the crepes of course-

1 cup of low fat cottage cheese (gives you about 30g of protein) into a ramekin dish.

Gently warm the cottage cheese, not too much other wise it will separate

Add the Juice of 1/2 lemon squeezed over the cottage cheese

1/2 to 1 tspn of cinnamon

That’s it. If you want to make a smoother texture, you could blend lightly.

Be interested to here your feedback. It may just be that my taste buds are accustomed, having grown up with these flavours. Nevertheless, it is certainly a palatable way of getting the cinnamon into your meal.