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:
- 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
- 4WGP Self Calculating Spreadsheet Template – A blank template you can use to make your own 4WGP meal plan in the future.
- 4WGP Vegan Plan Self Calculating Spreadsheet Template – A blank template for the vegan plan that you can use to make your own 4WGP meal plan in the future.
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!
Sumer says
Hi! The link for week 3 actually takes us back to the same plan for week one. Do you have a link for the actual week 3 meal plan? Thanks so much!
Nancylynn says
Thanks for catching that! It should be all fixed now!
Ashley R says
Is there a shopping list for week of 4/4/22?
I found the meal plan in another comment, but no shopping list and I just subscribed to email a few weeks ago 😬
Nancylynn says
Hi! Thanks for asking! I just looked back in the archives and we only did a modified Vol 10 spreadsheet, but did not create a grocery list for that plan!
Priscilla says
YOU’RE AN ANGEL! YAY, so happy you made this. I love your recipes and now you’re making the 4 week gut protocol much easier for me.
Nancylynn says
Thank you, Priscilla!
Shaina Burbulak says
Is whole wheat pasta gluten free?
Nancylynn says
It is not
Ana says
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!
Nancylynn says
Thrilled this is helpful for you! Thank you for letting us know! ❤️
Kelly says
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?
Nancylynn says
No not currently, but thank you for that idea! Good luck with 4WGP!
Lynn Maestretti says
Absolutely wonderful, thank you so much!!!
Nancylynn says
You’re welcome, Lynn! Hope it’s helpful!
Gina says
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!
Nancylynn says
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!!
Pam says
These recipes look amazing! Thanks so much for posting.
Nancylynn says
So welcome!
Anne says
I’m allergic to coconut. Is there anything I can swap out when recipes calm for coconut products?
Nancylynn says
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.
Christen says
This is a terrific list…thank you. I love your meal plans!! I will be watching for a 4WGP meal plan in the future :).
Megan says
Thank you so much for this!! SOOO helpful.
Nancylynn says
So welcome!
Rachel Baker says
You are seriously the best! Thank you so very much!
Nancylynn says
You’re so welcome!
Angela says
This is so helpful! Thank you very much!
Nancylynn says
You’re welcome!!
Lyndi says
So thankful for this list! You’re awesome!
Nancylynn says
Thank you!
Jessica says
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.
Nancylynn says
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!!
Nicci says
Thank you so much for this list! I was feeling so overwhelmed and you are so helpful!
Nancylynn says
Yay! That was the goal! Reach out if you need more help!
Krista says
Thank you SO much! This is all new to me and I had no idea where to begin.
Nancylynn says
You are so welcome! So happy to help!
Margie says
Thank you so very much special lady! All these recipes look as delicious as all the others!
Marty says
Thank you so much! This is so helpful.
Nancylynn says
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!
Nancylynn says
You’re welcome, hope it’s helpful!!