From our partner over at 4 Hour Body Recipes the following recipes and tips will make you healthier from the inside starting with the first bite.  Many of these recipes are courtesy of Mark’s Daily Apple which is a great site for Slow Carb recipes

Click Here For >> Breakfast – Lunch – Dinner

Eggs That Taste As Good As Bacon


“Smoked paprika adds a depth and complexity above what even chipotle peppers can offer, and the smokiness is reminiscent of — I kid you not — bacon. Needless to say, it is the perfect compliment to eggs.” —Darya Pino,


  • 1-2 Tbsp olive oil or butter
  • Fresh, pastured eggs
  • Smoked paprika
  • Salt and pepper


  1. Start with high-quality eggs. Two factors have the biggest impact on egg flavor. The first is the diet of the hen that laid the egg, and the second is the egg’s freshness. So, for best results, you want to find the freshest pastured eggs you can get your hands on. Pastured means the hens that lay the eggs are allowed to peck around on grass eating bugs and whatever else they find.
  2. Once you have great eggs, fry them one at a time in 2 Tbsp olive oil or butter on medium-low heat and sprinkle with sea salt, course ground black pepper, and a pinch of smoked paprika.
  3. Fry your eggs for just two minutes or so on each side, being careful to keep the yolk intact while turning. You really don’t want to overcook eggs, which will turn them rubbery and ruin the effect. Enjoy!
Active Cooking Time 5 min
Total Time 7 min
Servings 1

Huey’s Slow-Carb Scrambled Egg Breakfast

Egg, Beans, Salsa, Avocado, Oh My!

“A terrifically fast and simple breakfast that will keep you going until noon.” —Huey Davies,


  • 1⁄2 can of black beans
  • 2 medium eggs
  • 2 Tbsp of medium chunky salsa
  • 1⁄2 Half avocado


  1. Place the black beans in a pan and set to low heat.
  2. Break the two eggs in a bowl, add a splash of water, and beat them with a fork.
  3. Heat a frying pan on medium heat with some vegetable oil.
  4. When the pan is ready, cook the eggs until there is no liquid visible.
  5. Pour the scrambled eggs and black beans onto a plate. Add the two Tbsp of salsa to the eggs, and the half of avocado. Enjoy!
Active Cooking Time 5 min
Total Time 7 min
Servings 1

Mini-Veggie Pancakes

Vegetable Pancakes

“Ate them tonight with a glass of wine, and re-found my resolve! Next time I might add a small piece of low-fat feta cheese. Onwards and downwards – weight-wise, that is!” — Adrienne on 4 Hour Body Recipes Facebook Page


  • 1⁄4 cabbage chopped rough
  • 1⁄4 onion chopped fine
  • 1 whole egg
  • 1 egg white, beaten
  • 1 sundried tomato, chopped fine
  • 1⁄4 tsp paprika
  • 1⁄4 tsp mixed herbs Salt


  1. Mix all ingredients together in a bowl.
  2. Heat a non-stick pan on medium to med-high heat.
  3. Drop a tablespoon of mixture onto the pan, and press down lightly for a few seconds with a spatula.
  4. Cook on one side, flip, and press down again until mixture is cooked through.
Active Cooking Time 10 min
Total Time 15 min
Servings 1

Omelet Muffins

Omlette Muffin

Amy’s muffins, made almost entirely from eggs, are little powerhouses of protein, fat, nutrients and flavor. Anything you love adding to an omelet—diced vegetables, meat, and some cheese if you’re so inclined—you can add to this recipe to create your own personal omelet muffin. — Submission from Amy Schoenherr on 4 Hour Body Recipes Facebook Page. Recipe courtesy of Mark’s Daily Apple


  • 6 eggs
  • 1⁄4-1⁄2 cup cooked meat, cut or crumbled into small pieces
  • 1⁄2 cup diced vegetables
  • 1⁄4 tsp salt
  • 1/8 tsp ground pepper
  • 1/8 cup mayonnaise
  • 1/8 cup water
  • Optional: 1⁄4 cup shredded cheese, onions, and lightly drained salsa


  1. Preheat oven to 350°F. Generously grease 6 muffin tins with butter or coconut oil or for easier removal line with paper baking cups. The baking cups also help the muffins hold their shape.
  2. In a bowl, beat the eggs. Add meat, vegetables, salt, ground pepper, and any other ingredients and stir to combine.
  3. Spoon or scoop into the muffin cups. Bake for 18–20 minutes until a knife inserted into the center of an muffin/ omelet comes out almost clean. The omelets will continue to cook for a minute or two after removed from the oven.
  4. Remove the omelets from the muffin cups and serve, or cool completely and store for another day.
Active Cooking Time 5-10 min
Total Time 30 min
Servings 6 egg muffin omelets

Protein Pancakes

Protein Pancakes with Almond Butter

“I am a pancake addict, so I know I needed to find a way to have them in the morning on this diet! Had them this morning : )” – Maggie Larah on 4 Hour Body Recipes Facebook Page


  • 1 egg
  • 2-3 egg whites
  • 2 scoops or 3 tablespoons (42 g) protein powder
  • 1-2 tbs. water
  • Optional: (but I always add!) cinnamon, vanilla, almond/peanut butter


  1. Spray a pan with non-stick spray/ olive oil and place over medium heat on the stove.
  2. Mix together the eggs, powder, water (and cinnamon and vanilla) in a bowl and pour onto pan like regular pancakes.
  3. Cook for 1-2 minutes on each side. Serve hot with a drizzle of melted peanut or almond butter.
Active Cooking Time 10 min – for 54g of Protein!
Total Time 15 min
Servings 2-3 pancakes

Spinach Frittata

Spinach Frittata with Fish
“These are great for people on the run, you don’t have to cook every morning and can make a weeks worth at a time. Yes it’s the same thing every morning but hey…isn’t what this is all about? Try putting salsa on top! I doubled the recipe to have enough for a week.” -Patti on 4 Hour Body Recipes Facebook Page


  • 1/2 cup julienned sweet red pepper
  • 1/2 cup chopped onion
  • 2 tablespoons olive or vegetable oil
  • 3 eggs
  • 1/2 cup milk
  • 1 cup chopped cooked chicken or fish
  • 1 (10 ounce) package frozen chopped spinach, thawed and squeezed dry
  • 1 tablespoon grated Parmesan cheese (no cheese)
  • salt and pepper to taste
  • Optional: 1 c. cooked lentils
  • Optional: 1 c. Brussel sprouts


  1. In a skillet, saute the red pepper and onion in oil until tender.
  2. In a bowl, beat eggs and milk. Stir in chicken if desired, 1/2 cup spinach, mozzarella and Parmesan cheeses, salt and pepper (save remaining spinach for another use).
  3. Add to the skillet. Cover and cook over medium heat for 7-10 minutes or until completely set.
  4. Cut into wedges.
  5. Notes: I sprayed a 13 x 9 pan with Pam and poured in all the ingredients. I baked for about 40 mins. Until firm in the middle, I let it stand until cool then cut into squares. I’ve placed them in a airtight container and this morning I grabbed one, heated it up (not too long) and it was fab.