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How To Guide

4 U Body Fitness

Monthly Menu – May

Starting from May we are introducing the Monthtly Menu to the 4 U Fitness Flash. You will now get a set of healthy recipes straight to your inbox. One for each main meal of the day, including a dessert and a snack. If you have any requests or suggestions please contact us!

Here is May’s list:

Breakfast: Mexican Scrambled Eggs


  • 3 Egg whites (lightly beaten)
  • ¼ Cup bean mix
  • 1 tbsp Low fat cheddar cheese
  • 2 tbsp Salsa


  • Add all ingredients except the salsa into a preheated fry-pan, cook eggs through
  • Top with salsa and serve


Lunch: Warm Mango Chicken Salad (Serves 4)


  • 4 Small chicken breasts, skin off
  • 200g Salad mix (mix of salad leaves)
  • 1 Mango, sliced into wedges
  • 1 Large avocado, thinly sliced
  • 1 Cucumber, sliced thinly lengthways
  • 1 Cup cherry tomatoes, halved
  • 1 Spring onion, finely sliced
  • ½ Cup mango chutney
  • 2 tbsp Balsamic vinegar
  • 1 tbsp Hot water
  • Salt & pepper to taste


  • Grill chicken breast on a preheated hot char grill or in a frying pan for 4-5 minutes each side.
  • Wrap in foil and set aside.
  • Combine the salad mix, mango, avocado, cucumber, cherry tomatoes and spring onion and toss
  • Slice the chicken into thin slices and place on the salad.
  • To serve, combine the mango chutney, balsamic vinegar and water and pour over salad.


Dinner: Pumpkin, spinach & ricotta quiche (Serves 4)

Pastry base (Optional)

  • ¾ Cup wholemeal or brown rice flour
  • ¾ Cup ground pecans
  • ½ Cup water


  • 6 Eggs
  • 1 Cup soy or any nut milk
  • 1 Cup spinach
  • Handful ricotta pieces
  • ½ Cup red capsicum, thinly sliced
  • 1 Cup pumpkin diced
  • 1 Small onion, finely chopped
  • 1 tbsp Pepitas (pumpkin seeds)
  • Pinch of nutmeg, seal salt and pepper (optional)


  • Preheat oven to 180*C.
  • Mix all base ingredients together.
  • OR place pre-made pastry into dish.
  • Beat eggs with milk.
  • Heat some oil in a fry pan, add onion and pumpkin.
  • Cook till tender, add capsicum and cook for a further couple of minutes.
  • Mix pumpkin mixture into egg mixture, with spinach and seasoning.
  • Lightly fold through ricotta pieces.
  • Pour mixture into dish.
  • Sprinkle with pepitas.
  • Bake for 30 – 40 minutes, until set and golden brown.
  • Serve hot or cold with green salad.


Dessert: Simple apple crumble


  • 1 Apple
  • Handful of muesli
  • 3-4 tbsp Natural/greek yoghurt
  • Cinnamon powder


  • Cut the apple into thin slides and place into a microwave dish
  • Sprinkle with cinnamon
  • Evenly cover with the muesli mix
  • Microwave for 60sec
  • Serve with yoghurt on top or the side



Snack: Avocado dip

You can have the dips with vegetable sticks or with rice crackers (such as Sakatas – one row = one serving)


  • ½ Avocado
  • 1 tbsp Lemon Juice
  • ½ Diced Tomato (optional)
  • ¼ Diced Onion (optional)
  • Salt and Pepper for Seasoning


  • Mash avocado with a folk
  • Stir through other ingredients

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