4 Week Gut Protocol + Recipe Ideas (2024)

Table of Contents
What is the 4 Week Gut Protocol? Do you use 21 Day Fix Containers for the 4 Week Gut Protocol? What differences will I see in the 4 Week Gut Protocol Food List? Can I eat my favorite 21 Day Fix Recipes while on this program? 4 Week Gut Protocol Meal Plans 4 Week Gut Protocol Recipes 4 Week Gut Protocol + Recipe Ideas Instant Pot Steel Cut Oats Freezer Steel Cut Oats Gluten Free Make Ahead Freezer Waffles (2B Mindset/ 21 Day Fix) How to Make Overnight Oats Sausage and Zucchini Quiche Sheet Pan Breakfast with Sweet Potato, Brussels Sprouts, and Bacon Low Carb Cauliflower Hash Browns Hidden Cauliflower Taco Meat Instant Pot Quinoa How to Meal Prep Sweet Potato Toast Freezer Friendly Instant Pot Brown Rice Easy Chicken Veggie Soup Easy Mediterranean Chickpea Salad Instant Pot Lentil Sloppy Joes Instant Pot Ratatouille Instant Pot Beef Bolognese with Spaghetti Squash Instant Pot Chicken Curry and Rice Cucumber Tomato Salad with Avocado + Feta Healthy Chicken Ramen Noodle Stir Fry Fresh Tomato Sauce [Instant Pot] Zuppa Toscana Easy Falafel Bites Balsamic Chicken Simple Stir Fry with Chicken and Veggies Easy Instant Pot Tomato Soup Instant Pot Jambalaya Fish Tacos with Mango Salsa Instant Pot Flank Steak Tacos Easy Guacamole Recipe [Chipotle CopyCat] Air Fryer Pork Tenderloin Copycat Rice a Roni [Instant Pot] Pan Seared Salmon Recipe Chicken Pad Thai Zoodles Greek Pasta Salad Southwest Chicken Skewers Easy Taco Skillet 5 Ingredient Instant Pot Chili Balsamic Chicken and Zucchini Skewers Instant Pot Chicken Wild Rice Soup Avocado, Mango and Quinoa Salad Sautéed Zucchini Sweet Potato and Black Bean Chili Healthy Instant Pot Brown Rice Pudding Healthy Lemon Blueberry Bread FAQs References

Are you looking for recipes ideas for Beachbody’s newest program, the 4 Week Gut Protocol? I have rounded up my favorite gluten and dairy free recipes that are full of plant power to help you meal plan for success for each week of Beachbody’s Gut Protocol program.

Table of Contents

What is the 4 Week Gut Protocol?

Many of my readers are jumping into the new program from Beachbody Supertrainer Autumn Calabrese: The 4 Week Gut Protocol. In case you haven’t heard of it before, the 4 Week Gut Protocol is a comprehensive nutrition program that explores how the food you eat affects your gut health and gut microbiome.

The goal of the program is to identify food that could be causing digestive issues and eliminate them to rebalance your gut microbiome and improve your energy levels, immunity, and overall health.

Along with the program, Autumn has released a series of videos to help guide you, as well as a 4 Week, Low Impact Workout Program than can be done along with the program if you choose to do so.

Learn more about The 4 Week Gut Protocol here!

Do you use 21 Day Fix Containers for the 4 Week Gut Protocol?

Yes! You will still use the color coded containers to measure and plan your meal and daily food intake.

What differences will I see in the 4 Week Gut Protocol Food List?

Autumn has tweaked the original portion fix food lists to eliminate:

  • dairy
  • gluten
  • alchohol
  • artificial sweeteners
  • processed soy
  • corn

So even if you are familiar with the 21 Day Fix Food List, you will see some changes to the food lists on gut protocol. There is also an emphasis on plant diversity, so both the yellow and the red list have an “A” and a “B” option and you must choose from both sections of the list when planning your daily meals.

This also means that, for the first time, non-animal proteins such as beans, tofu, and quinoa count for red container (these are part of the B list). For me, this is my favorite part of the plan!

In addition to the foods that are eliminated, the 4 Week Protocol reduces added sugar to 2 teaspoons or less a day, coffee to no more than three cups a week, and also red meat to only once per week.

And finally, Autumn has added fermented foods such as coconut yogurt and sauerkraut to help support gut microbiome health.

Can I eat my favorite 21 Day Fix Recipes while on this program?

Yes, but possibly with some tweaks. This is the whole point of my post – you don’t have to start with all new recipes – that will only cause feelings of overwhelm. There are a ton of recipes on my site that can help you get started with this program. Some you can eat as is, others you will make simple swaps. But I promise you, it’s all totally doable.

In fact, I have been reducing dairy and animal proteins for the past year, and have made many meatless versions of my own recipes that I enjoy just as much or even more than the original. So embrace this new kind of eating and enjoy trying new things!

4 Week Gut Protocol Meal Plans

If you are looking for some meal plans to follow while on Gut Protocol, I created a few weeks of plans with 4 Week Gut Protocol friendly recipes to get you started!

4 Week Gut Protocol Meal Plan Week One

4 Week Gut Protocol Meal Plan Week Two

4 Week Gut Protocol Meal Plan Week Three

4 Week Gut Protocol Recipes

I will keep adding to this list as I create recipes + meal plan for myself!

4 Week Gut Protocol + Recipe Ideas

Lots of my reader favorite recipes are perfect for Beachbody's 4 Week Gut Protocol as-is, or with just a couple tweaks! Sooo many options here to get you started!

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Instant Pot Steel Cut Oats

Steel Cut Oats are a great breakfast option from the Yellow A list and they are full of fiber and plant based proteins. And I love making them Overnight in my Instant Pot using the delay timer!

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Freezer Steel Cut Oats

Just leaving this here because you can FREEZE steel cut oats which is like life changing, especially when you are going to eat a lot of them!

1 YELLOW A per 1/2 cup

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Gluten Free Make Ahead Freezer Waffles (2B Mindset/ 21 Day Fix)

These Waffles are made almost entirely with Oats, so they are a great gluten and dairy free choice for this program!

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How to Make Overnight Oats

Love all the flavor ideas here and the quick and easy meal prep! Tip - I actually make these with Steel Cut Oats - I love the texture!

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Sausage and Zucchini Quiche

This recipe uses coconut milk instead of cheese or dairy for a creamy and deliciously savory breakfast option. Swap in your favorite veggies and breakfast meat to your liking!

Sheet Pan Breakfast with Sweet Potato, Brussels Sprouts, and Bacon

Use the concept of this sheet pan breakfast to make all the different veggie and meat combinations that you want! My favorite thing to do is swap in butternut squash to up the veggie count!

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Low Carb Cauliflower Hash Browns

Another great veggie forward breakfast idea - just swap the butter with ghee or avocado oil!

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Hidden Cauliflower Taco Meat

Since you will have to increase the amount of veggies in your meals, hiding cauliflower in taco meat is a great way to add in that plant power to your family's dinners without changing a lot!

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Instant Pot Quinoa

Since Quinoa is a RED B, you will want to meal prep a bunch of it and freeze it in individual portions so you can thaw it quickly to add to dinners, lunches, salads and bowls.

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How to Meal Prep Sweet Potato Toast

Instead of bread, make your avocado toast or breakfast sandwich using sweet potato toast! SOOOOOO yummy and a great YELLOW B option.

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Freezer Friendly Instant Pot Brown Rice

Just like quinoa and oats, having brown rice in your freezer makes for a really easy grab and go YELLOW A!

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Easy Chicken Veggie Soup

This recipe is two FULL greens and tastes delicious with or without the chicken! Use your favorite beans or even quinoa to add a Red B option. This is a go-to lunch of mine all year long and it freezes like a dream!

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Easy Mediterranean Chickpea Salad

Leave out the feta for a Gut Healthy, GREEN + RED B salad option that is great for meal prep!

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Instant Pot Lentil Sloppy Joes

Love this vegan and veggie filled sloppy joe dinner - a perfect RED B protein option that even my meat and potatoes loving husband enjoyed!

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Instant Pot Ratatouille

Another great veggie based recipe to use and customize to fit your plan! Add in beans, quinoa, or meat to include a red. Swap in your favorite veggies or stir in some spinach or kale to bulk it up even more!

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Instant Pot Beef Bolognese with Spaghetti Squash

Again - coconut milk is used here to make this Bolognese creamy. Plus, it's FULL of veggies. Pair it with gluten free noodles or Spaghetti Squash for even more GREEN!

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Instant Pot Chicken Curry and Rice

This is one of the most popular Confessions recipes and it's perfect for the Gut Protocol! Made creamy with butternut squash and just a touch of coconut milk plus fiber from brown rice - yummy AND great for your gut!

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Cucumber Tomato Salad with Avocado + Feta

Leave out the feta, obviously, but I LOVE this salad and make it all summer long. Enjoy it by itself or add quinoa or beans for a RED B!

Healthy Chicken Ramen Noodle Stir Fry

The noodles used in this stir fry are made with Brown Rice and Millet, making them complaint for this program! Swap out chicken for tofu or beans if you want! YUM!

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Fresh Tomato Sauce [Instant Pot]

If you struggle to get your veggies in, make this delicious, fresh tomato sauce and eat it with a protein and some gluten free pasta!

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Zuppa Toscana

Use my Homemade Chicken Sausage recipe to make sure this recipe is totally complaint, but omg - I could eat this soup every single week! It's THAT good!

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Easy Falafel Bites

If you have never made Falafel, well it's time! I am obsessed with these little vegan falafel bites and now Chickpeas are considered a RED B, so no excuses. Make the homemade tzatziki with cultured coconut yogurt for a fermented food bonus!!!

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Balsamic Chicken

An oldie but goodie - make this Balsamic Chicken in your Crock Pot or Instant Pot for a yummy veggie and protein filled lunch or dinner. This recipe would be delicious with beans instead of chicken for a RED B option!

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Simple Stir Fry with Chicken and Veggies

Another totally customizable dish! Keep it as is, for a GREEN, RED A and YELLOW A option, or use quinoa instead of rice to hit a RED B. Also, it's delicious with added cauliflower rice to get an extra GREEN in there!

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Easy Instant Pot Tomato Soup

Another great recipe for getting in your veggies! One of my readers makes this and adds quinoa - love this for RED B!

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Instant Pot Jambalaya

Because the base of this recipe is brown rice, with some simple tweaks, you can enjoy this on the 4WGP, too! Swap the chicken thighs for chicken breast and ditch the sausage! I think white beans would also be yum in this!

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Fish Tacos with Mango Salsa

Corn or flour aren't allowed on the 4 Week Gut Protocol, but it doesn't mean you can't have tacos! Eat these fish tacos over a salad, in a lettuce wrap, or in a jicama wrap from Trader Joe's!

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Instant Pot Flank Steak Tacos

Another favorite gluten and dairy free taco, I actually eat these in lettuce wraps all the time! And red meat is allowed once a week on the Gut Protocol, so YAY!

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Easy Guacamole Recipe [Chipotle CopyCat]

No cheese on the Gut Protocol, but you can eat guacamole every day which is something to celebrate! This recipe is SO yummy and perfect as a veggie dip, on top of a salad, or on your chili or tacos!

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Air Fryer Pork Tenderloin

Want something other than chicken or turkey? Once a week, you can enjoy this Pork Tenderloin! Use coconut sugar and feel free to reduce the amount if you want to try it that way!

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Copycat Rice a Roni [Instant Pot]

By simply swapping the butter for ghee or oil, this recipe is totally complaint with the gut protocol because it is made with brown rice and GF pasta!

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Pan Seared Salmon Recipe

With a simple swap of ghee, this Pan Seared Salmon is so delicious over some quinoa or brown rice. One of my top 5 favorite recipes!

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Chicken Pad Thai Zoodles

To ensure you get all your greens in, try zoodles! This is my favorite zoodle recipe from the blog, but if you search, I do have others!

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Greek Pasta Salad

You guessed it! Drop the feta cheese and be sure to use Gluten Free Pasta, and this Greek Pasta Salad can be enjoyed on the Gut Protocol! A favorite recipe from Confessions readers!

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Southwest Chicken Skewers

Perfect for the grill with some fresh pico and overtop some quinoa, these are one of our go-to dinners in the spring!

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Easy Taco Skillet

No corn allowed on the 4WGP, but it's an easy swap for extra beans or extra veggies! Don't forget to top with yummy avocado!

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5 Ingredient Instant Pot Chili

This recipe is totally customizable - add in more veggies, keep it meatless, add in extra beans - a GREAT way to get in those GREEN and RED B containers without using any yellows!

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Balsamic Chicken and Zucchini Skewers

Skip the feta and top this meal with some brown rice or quinoa! I love this marinade for any type of chicken!

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Instant Pot Chicken Wild Rice Soup

Wild Rice is one of the YELLOW A options and this soup is hearty and comforting - one of my favorite recipes.

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Avocado, Mango and Quinoa Salad

An easy Salad idea that can be customized to fit your meal plan - make it vegan with beans or tofu or enjoy it with chicken! Of course, skip the cheese!

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Sautéed Zucchini

We make this Simple Side Dish weekly! Enjoy it with ghee or complaint oil!

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Sweet Potato and Black Bean Chili

Filled with Super Foods, this Chili has a ton of potential for the 4WGP! Keep it vegan, add extra veggies, or enjoy as is!

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Healthy Instant Pot Brown Rice Pudding

Gluten and dairy free, and also low in sugar

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Healthy Lemon Blueberry Bread

With all compliant ingredients, this quick bread is the perfect sweet treat for Gut Protocol!

I am not an active coach or affiliated with Beachbody, but I use and love their programs. These are recipes I would use while following the Gut Protocol Meal Plan.

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4 Week Gut Protocol + Recipe Ideas (2024)

FAQs

What foods can you eat on 4 week gut protocol? ›

Foods to Include for Gut Health:
  • Fruits.
  • Vegetables.
  • Whole grains.
  • Lean meat.
  • Healthy fats.
  • Nuts and seeds.
  • Legumes.
  • Probiotics– cultured dairy (yogurt, kefir), fermented vegetables (sauerkraut, kimchi), tempeh, miso.
May 25, 2023

Can you have coffee on 4 week gut protocol? ›

You are allowed coffee, but no more than three 8-ounce cups per week. For more information on caffeine limits, go to the 4 Week Gut Protocol program page on BODi, and click on the “Resources” tab. From there, open the Food Lists PDF and refer to the “Coffee & Tea” page.

What is the 4 week gut detox? ›

The 4 Week Gut Protocol is a comprehensive nutrition program that shows you how the food you eat impacts your gut health and overall health. Pair it with 4 Weeks for Every Body, a no-impact fitness program, and our recommended supplements, and go all-in on truly feeling your best.

What is the best protocol for gut healing? ›

10 Steps To Heal Your Gut Naturally
  • USE PROBIOTICS FOR GUT HEALTH. Probiotics are the live microorganisms (good bacteria) that reside in the gut. ...
  • NOURISH YOUR BODY WITH PREBIOTICS. ...
  • DRINK WATER + TEA. ...
  • REMOVE INFLAMMATORY FOODS. ...
  • FALL IN LOVE WITH KIWI FRUIT. ...
  • NOURISH WITH COLLAGEN. ...
  • ENJOY A GLASS OF GREEN JUICE. ...
  • EXERCISE DAILY.

Can you eat eggs on leaky gut diet? ›

Lunch. Ideas for lunch on the leaky gut diet include: Bone-broth or miso soup and salad. Mixed leafy greens salad with hard-boiled eggs, grilled chicken breast, or salmon.

What are the most gut healing foods? ›

Gut Health Foods - 15 Foods For Good Gut Health
  1. Yoghurt. Live yoghurt is an excellent source of so-called friendly bacteria, also known as probiotics. ...
  2. Kefir. ...
  3. Miso. ...
  4. Sauerkraut. ...
  5. Kimchi. ...
  6. Sourdough. ...
  7. Almonds. ...
  8. Olive oil.

What foods should be avoided in the gut protocol? ›

You'll add them back in at the end of the Gut Protocol.
  1. • Alcohol • artificial sweeteners • corn • dairy.
  2. • Gluten, including all gluten-containing products.
  3. • Processed soy, including soy milk,

Can you have beach bars on gut protocol? ›

BEACHBAR is not recommended during the 4 Week Gut Protocol. BEVVY is not recommended during The 4 Week Gut Protocol.

Why is caffeine bad for leaky gut? ›

Like alcohol, caffeine irritates the gut and dehydrates the body. The problem is not that people enjoy a good cup of coffee in the morning, but that, as with soda pop, it's over-consumed and substituted for water.

Are eggs good for gut health? ›

As part of a balanced diet, eggs contribute to a healthy digestive tract and can be helpful during acute digestive problems. In addition to being packed with nutrients, eggs are usually easy to digest compared to some other high-protein foods, such as meat and legumes.

What comes out during gut cleanse? ›

The answer to the question of “what comes out during a colon cleanse” is simple. Toxins and waste leave your body. Based on the results of a study, cleaning the colon prior to colonoscopy removed approximately 1.2 kg of waste. However, it's important to remember that this mainly includes feces and water.

How does 4 week gut protocol work? ›

The 4 Week Gut Protocol is a unique, comprehensive nutrition program designed to help promote overall gut health, as well as isolate the most common foods and ingredients that can cause gastric distress and undermine your health and well-being.

What heals the gut the fastest? ›

A healthy, low stress lifestyle with an emphasis on sleep, exercise, and plant-based foods is the best way to support good gut bacteria. But if you're only going to stick with one thing: Change your diet to include more whole foods and vegetables. This will have the single biggest impact.

How do you reset an inflamed gut? ›

How to Improve Gut Health Naturally and Reduce Inflammation
  1. Eat probiotic foods to boost good gut bacteria. ...
  2. Add prebiotic foods to feed the gut microbiome. ...
  3. Practice stress-management techniques. ...
  4. Stay active to keep your body healthy.

What is the best fast for gut reset? ›

Tips for Gut Health Fasting
  • 5:2 weekly fasting, where you eat normally for five days of the week and severely restrict food calories for two nonconsecutive days of the week.
  • 16:8 time-restricted feeding, where you fast for 16 hours and eat during the remaining eight hours.
Aug 25, 2023

What foods should you avoid when resetting your gut? ›

The Top 10 Foods To Avoid for a Healthy Gut
  1. Processed foods. Processed foods are high in additives, preservatives, and unhealthy fats, which can harm your gut microbiome.
  2. Refined sugar. ...
  3. Gluten. ...
  4. Dairy products. ...
  5. Fried foods. ...
  6. Red meat. ...
  7. Artificial sweeteners. ...
  8. Alcohol.
Apr 14, 2023

What foods should you avoid when repairing your gut? ›

Avoiding processed junk foods, alcohol, sugary beverages, refined oils, and artificial sweeteners may aid the growth of healthy gut bacteria. Cutting out foods containing gluten or common stimulants of digestive symptoms may also help.

What are the 6 foods for gut health? ›

Six foods to help improve your gut health
  • Lentils. Lentils contain high levels of dietary fibre, including a prebiotic fibre called galactooligosaccharide, which promotes the growth of 'good' gut microbes. ...
  • Blueberries. ...
  • Live yogurt (dairy or soya) ...
  • Nuts and seeds. ...
  • Oats. ...
  • Minimise ultra-processed foods.
Jan 16, 2024

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