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.
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:
- artificial sweeteners
- processed soy
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!
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!
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
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!
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!
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!
Low Carb Cauliflower Hash Browns
Another great veggie forward breakfast idea - just swap the butter with ghee or avocado oil!
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!
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.
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.
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!
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!
Easy Mediterranean Chickpea Salad
Leave out the feta for a Gut Healthy, GREEN + RED B salad option that is great for meal prep!
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!
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!
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!
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!
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!
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!
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!
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!!!
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!
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!
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!
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!
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!
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!
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!
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!
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!
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!
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!
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!
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!
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!
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!
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!
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.
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!
We make this Simple Side Dish weekly! Enjoy it with ghee or complaint oil!
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!
Healthy Instant Pot Brown Rice Pudding
Gluten and dairy free, and also low in sugar
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.
I was completely overwhelmed with the thought of having to cross-reference every food item. This is a Godsend and an answer to my prayers. All I had to do was print and head to the grocery store, come home prep and JUST DO IT!!!! THANK YOU SO MUCH!
Thrilled this is helpful for you! Thank you for letting us know! ❤️
You are the BOMB! Thank you for creating and sharing these. SO helpful for this busy mom. Do you have the week at a glance for this like you did for the other ones you created?
No not currently, but thank you for that idea! Good luck with 4WGP!
Lynn Maestretti says
Absolutely wonderful, thank you so much!!!
You’re welcome, Lynn! Hope it’s helpful!
These look great! I have several going to try this week. I’m onbthe 2nd week of the gut protocol. How do I figure out how many of each container is included in the recipe? Thanks so much!
It depends on the recipe if the container counts for 4WGP would change at all. You would have to check your food lists and compare (specifically red and yellow lists are most different from 21DF) to double check the container counts. I hope 4WGP went well for you!!
These recipes look amazing! Thanks so much for posting.
I’m allergic to coconut. Is there anything I can swap out when recipes calm for coconut products?
Yes, usually! Coconut aminos – sub low sodium soy sauce if you’re not gluten free, and coconut oil you can USUALLY sub for avocado oil.
This is a terrific list…thank you. I love your meal plans!! I will be watching for a 4WGP meal plan in the future :).
Thank you so much for this!! SOOO helpful.
Rachel Baker says
You are seriously the best! Thank you so very much!
You’re so welcome!
This is so helpful! Thank you very much!
So thankful for this list! You’re awesome!
As a Beachbody coach of over 5 years I just want to say thank you!! This list is incredible and I’ve already made some of the recipes and they are delicious. Definitely sharing your page with my team.
This is the best comment! Thank you soooo much for sharing with your team. It’s word of mouth that has gotten Confessions to where it is today! Thank you!!
Thank you so much for this list! I was feeling so overwhelmed and you are so helpful!
Yay! That was the goal! Reach out if you need more help!
Thank you SO much! This is all new to me and I had no idea where to begin.
You are so welcome! So happy to help!
Thank you so very much special lady! All these recipes look as delicious as all the others!
Thank you so much! This is so helpful.
You are so welcome!!
Amanda T says
I’m so happy you compiled a list of your recipes for 4 Week Gut Protocol! Thank you, thank you, thank you!
You’re welcome, hope it’s helpful!!