Streamline Your Healthy Eating: Comprehensive 21 Day Fix & 4 Week Gut Protocol Meal Plan
Embark on a simplified path to healthy eating with our meticulously crafted meal plan, perfectly tailored for both the 21 Day Fix and 4 Week Gut Protocol. We’ve taken the guesswork out of healthy living, offering a complete guide that includes five delicious dinners, a wholesome breakfast, and even incorporates WW Personal Points. Whether you’re a seasoned participant or just starting, our comprehensive meal planning spreadsheet and step-by-step guidance are here to make your life easier and your healthy journey more enjoyable. This post contains affiliate links for products we genuinely recommend.
Life can get hectic, especially during holidays or busy seasons. Here in PA, our “spring break” is often more of a “spring pause” – a glorified long weekend that still requires careful planning to make the most of it. Despite the beautiful weather tempting us outdoors, and with Easter preparations underway alongside a weekend of volleyball for my oldest, staying on track with healthy eating is a priority. This is precisely why effective meal planning becomes an indispensable tool for maintaining balance and wellness amidst the chaos.
Transforming Holiday Prep into Effortless Weekly Meal Prep
One of my favorite strategies for managing a busy schedule is to cleverly integrate holiday cooking into my weekly meal prep. Instead of just preparing for a single festive meal, I look for opportunities to create versatile components that can serve me throughout the week. For example, while making my Easter menu, I’m already planning to bake extra Healthy Carrot Cake Muffins. These aren’t just for a sweet treat; they’ll be a perfect grab-and-go breakfast or snack for the days ahead. Similarly, roasting a larger batch of sweet potatoes for my Sweet Potato Casserole means I’ll have a ready-made healthy carb base for lunches or dinners later in the week.
And let’s not forget those colorful hard-boiled eggs from our Easter egg decorating! They’re not just for show; they become an incredibly convenient, protein-packed snack or breakfast addition, saving precious time on busy mornings. By thinking a step ahead and maximizing my cooking efforts, I ensure that healthy, portion-controlled meals are always within reach, even when life feels like it’s moving at warp speed. This proactive approach not only reduces stress but also helps maintain consistency with your dietary goals, whether you’re following 21 Day Fix, 4 Week Gut Protocol, or simply striving for cleaner eating.
The Best of Both Worlds: 21 Day Fix & 4 Week Gut Protocol Meal Plan
Given the incredible popularity of the 4 Week Gut Protocol among our community, this week’s meal plan is thoughtfully designed to cater to *both* 21 Day Fix (21DF) container users and those following the Gut Protocol. We understand the unique requirements of each program and have curated recipes that seamlessly integrate, making your healthy journey simpler and more delicious than ever. You won’t have to choose between your favorite programs; you can enjoy the benefits of both with this flexible plan.
For our dedicated 4 Week Gut Protocol followers, this isn’t just a dinner plan. The accompanying spreadsheet is a complete resource, packed with ideas for breakfast, lunch, snacks, and dinner. It’s essentially a full, week-long guide to help you stay on track with your gut health goals, ensuring you meet all your nutritional needs while exploring new, delicious flavors. If you’re simply looking for fresh meal ideas, we encourage you to explore both aspects of the plan for a wealth of culinary inspiration! Please note, this will likely be our final dedicated 4WGP meal plan, but you can always access our extensive archive of previous plans linked below for continued support and variety.
Unlock Exclusive Resources: Your Weekly Grocery List & Prep Tips
**Important Update! To provide even greater value and streamline your meal preparation, we’ve transitioned our detailed, itemized weekly grocery lists. As of last week, these invaluable lists are now delivered exclusively to our email subscribers ONLY! If you haven’t joined our mailing list yet, you’re missing out on this fantastic organizational tool (but it’s never too late to sign up!). Beyond the grocery list, I also share exclusive, step-by-step prep tips for these meal plans directly in my weekly email – trust me, these tips are gold for efficient healthy eating!
Dedicated Resources for 4 Week Gut Protocol Enthusiasts:
To ensure your success with the 4 Week Gut Protocol, we’ve compiled a collection of indispensable resources:
- 4.18.22 Plan at a Glance – GUT PROTOCOL version – This invaluable spreadsheet provides this week’s full meal plan, complete with BONUS lunch and snack ideas already integrated for you! Plan A is fully completed. For Plans B-E, you’ll simply need to adjust the container levels according to your personal needs. Once you open the document, make a copy for yourself, locate your specific plan, and scroll to the bottom to identify the additional containers you need to fill for the remainder of your day. This tool makes daily tracking and planning effortless.
- 4 Week Gut Protocol + Recipe Ideas – Haven’t delved into this essential post yet? It’s a must-read! This resource explains the core principles of the 4 Week Gut Protocol program in detail and, crucially, demonstrates how you can adapt and utilize existing “Confessions of a Fit Foodie” recipes to perfectly align with your 4WGP guidelines. It bridges the gap between your favorite dishes and your gut health journey.
- 4WGP Self-Calculating Spreadsheet Template – Empowerment through planning! This blank, self-calculating template is your go-to resource for creating future 4 Week Gut Protocol meal plans with ease. Simply input your chosen foods, and the spreadsheet will automatically help you track your containers, ensuring you stay compliant and organized.
- 4WGP Vegan Plan Self-Calculating Spreadsheet Template – For our vegan Gut Protocol followers, we haven’t forgotten you! This specialized blank template mirrors the functionality of the standard 4WGP template, specifically adapted for the vegan plan. It allows you to effortlessly design your own future meal plans while adhering to your dietary preferences and program requirements.
- Previous 4WGP Weekly Meal Plans – Looking for more variety or inspiration from past weeks? Access our archive of previous 4 Week Gut Protocol meal plans here: {Week of 4/11/22} | {Week of 3/28/22} | Adapted Vol 10 for 4WGP. These provide a wealth of additional recipes and planning ideas.
Resources for 21 Day Fix | Portion Fix Meal Plan Followers:
For those following the popular 21 Day Fix or Portion Fix programs, we’ve made meal planning incredibly straightforward. All five delicious dinners and a hearty breakfast are conveniently pre-loaded into our interactive meal planning spreadsheethere. All you need to do is incorporate your preferred lunches and your favorite snacks, and you’re all set for the week! The beauty of this spreadsheet lies in its flexibility: if you need to swap out ingredients or can’t find specific items, simply make your adjustments, and the container counts will automatically update, ensuring you stay on track effortlessly. Remember, for the best experience, click the spreadsheet link, make a copy when prompted, and save it to your computer (it might not function optimally on a mobile device).
If you prefer the classic pen-and-paper approach, we’ve got you covered too:
- 21 Day Fix Meal Planner PDF – A printable PDF version of your meal planner for those who love to write things down.
- 2B Mindset Spreadsheet Tracking Tool – An additional resource for our 2B Mindset community members to aid in their tracking and planning.
Should you find yourself needing extra support or a friendly community for meal planning insights, we warmly invite you to join the Confessions of a Fit Foodie Facebook Supporters Group! It’s a vibrant space filled with additional help, tips, and encouragement. Plus, members of this exclusive group receive the weekly meal planning spreadsheet every WEDNESDAY, a full day before anyone else! We truly hope you have a delicious and successful week ahead!
Have a quick recipe question or need instant advice? The fastest way to get your questions answered is by joining my FREE Ask the Fit Foodie Group– come connect with us and get expert tips!
Elevate Your Planning: Additional 21 Day Fix | Ultimate Portion Fix Resources
To further support your journey towards a healthier lifestyle with the 21 Day Fix and Ultimate Portion Fix, explore these crucial resources:
- Updated 21 Day Fix Food List; Free Printable – Stay current with the latest approved foods and never second-guess your choices again with this handy, free printable guide.
- 21 Day Fix Meal Plan Spreadsheet [Self-Calculating!] – Beyond this week’s plan, this versatile spreadsheet allows you to build and track your own custom 21 Day Fix meal plans, with automatic container calculations for accuracy and ease.
- How to Calculate Container Counts for the 21 Day Fix – Master the art of portion control by understanding exactly how to calculate container counts for virtually any recipe, empowering you to adapt and enjoy a wider variety of foods.
- 21 Day Fix Snacks | Healthy Snack Ideas – Keep hunger at bay and fuel your body properly between meals with an extensive list of delicious and compliant healthy snack ideas.
EXPLORE OUR EXTENSIVE LIBRARY OF COMPLETE MEAL PLANS!
If you’re looking for a fully comprehensive, pre-planned approach, we offer twelve free complete meal plans designed to guide you through an entire week of healthy eating. These plans are perfect for those who want a structured approach without the hassle of daily decisions.
OR, DISCOVER OUR LATEST PORTION FIX MEAL PLANS…
Prefer to keep things fresh and explore recent weekly menus? Browse our collection of the latest Portion Fix meal plans, updated regularly to provide you with new and exciting recipes.
DON’T MISS OUT: CHECK YOUR INBOX FOR EXCLUSIVE CONTENT!
A final reminder: the invaluable itemized PDF grocery list for the week, along with exclusive step-by-step prep tips for these meal plans, is now sent directly to our email subscribers only! Make sure you’re on the list to receive these fantastic, time-saving resources in my weekly email. Click here to get on the list and streamline your healthy week!
This Week’s Featured 21 Day Fix Meal Plan with 4 Week Gut Protocol Recipes:
Get ready to enjoy a week of flavorful and compliant meals. Each recipe below is designed to fit your healthy lifestyle needs, whether you’re focusing on 21 Day Fix containers, the 4 Week Gut Protocol, or simply wholesome eating. We’ve included a satisfying breakfast and five diverse dinners to keep your taste buds excited!
Meal Plan & Grocery List {Week of 4/18/22}
A 21 Day Fix meal plan with an additional 4 week Gut Protocol meal plan included to help make your life easier. Not doing Gut Protocol? No problem. We’ve got you covered with five dinners and a breakfast, WW personal points, and meal planning spreadsheet included, too.
Breakfast: Healthy Carrot Cake Muffin + Hard Boiled Eggs [sub Gluten Free Make Ahead Waffles + Berries for 4WGP]
Groceries:
- 1 cup + 2 T oat flour
- 1 cup packed almond flour
- 1/4 teaspoon salt
- 1 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- 1/4 tsp ground ginger (optional)
- 1 teaspoon baking soda
- 2 eggs
- 1/2 cup pure maple syrup
- 1 teaspoon vanilla extract
- 1/2 cup unsweetened almond milk (or milk of your choice)
- 2 tablespoon coconut or avocado oil (melted if using coconut)
- 1 teaspoon apple cider vinegar (or fresh lemon juice)
- 1 ¼– 1½ cups of grated carrots
- ¼ cup of chopped walnuts or pecans
- Instant Pot Hard Boiled Eggs or Air Fryer Hard Boiled Eggs
Monday: Instant Pot Balsamic Chicken with Zoodles
Groceries:
- olive oil cooking spray
- 1–2lbs boneless, skinless chicken breast
- 1 (28oz) can of diced or crushed tomatoes
- 1/2 red onion
- 2 cloves of garlic
- 1/2 cup balsamic vinegar
- 1/2 tsp dried basil
- 1/2 tsp dried oregano
- 1/2 tsp garlic powder
- salt
- pepper
- 2 zucchini for zoodles
Tuesday: Instant Pot Flank Steak Tacos
Groceries:
- 1 –1 1/2lb flank steak
- 2 limes
- 2 tsp olive oil
- 2 cloves of garlic
- 1 tablespoon of salt-free taco seasoning
- 1 (10 oz.) can of diced tomatoes with green chilies
- salt
- 4 Tbsp cilantro
- 2 cups of coleslaw mix
- 1/4 of a red onion
- 1/2 of a jalapeno
- 1–2 tsp maple syrup or honey
- chili powder (optional)
- corn tortillas (lettuce wrap or jicama wraps for 4WGP)
- Optional toppings: avocado, cilantro, plain Greek yogurt
Wednesday: Instant Pot Lentil Sloppy Joes over baked sweet potato
4WGP + Vegan 21 Day Fix: 1 1/2 GREEN, 1 RED B, 1/2 TSP (per serving – 4 servings)
Groceries:
- 2 tsp olive or avocado oil
- 1 cup of dry lentils
- 3 carrots
- 1 yellow onion
- 1 large bell pepper
- 3 cloves of garlic
- 1 (8 or 10 oz) can of tomato sauce
- 1 (6 oz) can of tomato paste
- 1 ¼ cups vegetable broth
- 1–2 T maple syrup
- 1–2 tsp chili powder
- 1 tsp cumin
- ¼ tsp salt
- pinch smoked paprika
- 1–2 T Worcestershire sauce or gluten-free soy sauce/coconut aminos
- 2-3 sweet potatoes
Thursday: Chicken Parmesan Pasta [Modified for 4WGP]
Groceries:
- 2 lbs chicken breast tenderloins
- salt, pepper, and garlic powder
- ½ onion
- 2 tsp olive oil
- 3 cloves garlic
- 2 ¼ cups of gluten-free pasta
- 1 (28oz) can crushed tomatoes
- 2 T fresh basil (or 1 tsp dried)
- 1 tsp oregano
- 1 cup of freshly shredded or cubed mozzarella (can reduce to 2/3 cup) (omit for 4WGP)
- ⅓ cup of Pecorino Romano or high-quality Parmesan Cheese (omit for 4WGP)
- (Optional) ¼ cup breadcrumbs (omit for 4WGP)
Friday: Chicken Pad Thai Zoodles [can sub shrimp]
Groceries:
- 3/4 lb chicken breasts
- 4 teaspoons coconut oil (use 2 tsp for WW)
- 2 eggs
- 3 stalks green onion
- 1 clove garlic
- 1 teaspoon fresh grated ginger
- 1/2 cup matchstick cut carrots
- 2 large zucchini
- Himalayan salt
- dash of crushed red pepper
- 1 lime
- 1 T honey
- 4 T coconut aminos (or more to taste)
- 1/4 cup chopped peanuts
- cilantro