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