Nourish Your Gut: Delicious & Easy Recipes for Beachbody’s 4 Week Gut Protocol (Gluten & Dairy-Free)

Are you eager to explore recipe ideas for Beachbody’s groundbreaking program, the 4 Week Gut Protocol? You’ve come to the right place! We’ve curated a collection of our favorite gluten and dairy-free recipes, bursting with plant-based goodness, designed to help you succeed with your meal planning for every week of this transformative program. These recipes are not just compliant; they’re packed with flavor and nutrients to support your journey to optimal gut health.

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What is the 4 Week Gut Protocol?

Many of our readers are eagerly diving into Beachbody Supertrainer Autumn Calabrese’s exciting new program: The 4 Week Gut Protocol. This innovative and comprehensive nutrition program is meticulously designed to help you understand the profound connection between the foods you consume and your overall gut health, specifically targeting the intricate balance of your gut microbiome. It’s more than just a diet; it’s an educational journey towards better digestion and well-being.

The primary objective of the 4 Week Gut Protocol is to systematically identify and eliminate common food triggers that might be contributing to digestive discomfort, inflammation, or low energy levels. By removing these potential irritants, the program aims to rebalance your gut microbiome, which is crucial for improving everything from your energy and mood to your immune system and overall vitality. It’s about empowering you to listen to your body and discover what truly nourishes it.

In addition to the detailed nutrition plan, Autumn Calabrese has developed a series of insightful videos to guide you through each step of the protocol. For those seeking a holistic approach, a complementary 4-week, low-impact workout program is also available. This gentle yet effective exercise routine is designed to support your body’s natural healing process without over-stressing your system, making it a perfect companion to the dietary changes.

To delve deeper into this life-changing program and its benefits, explore more about The 4 Week Gut Protocol here!

Do You Use 21 Day Fix Containers for the 4 Week Gut Protocol?

Yes, absolutely! For those familiar with Beachbody’s popular portion control system, you’ll be pleased to know that the color-coded containers remain an integral part of the 4 Week Gut Protocol. These intuitive containers help you accurately measure and plan your meals and daily food intake, ensuring you consume the right portions of each food group. This continuity simplifies the transition for many participants, allowing them to focus on the quality of their food choices rather than complex counting or measuring.

What Differences Will I See in the 4 Week Gut Protocol Food List?

Autumn Calabrese has carefully modified the original Portion Fix food lists to align with the principles of gut healing and rebalancing. This means certain categories of food known to commonly trigger digestive issues are temporarily eliminated. The key exclusions include:

Dairy: Often a source of lactose intolerance and inflammatory responses for many.
Gluten: A protein found in wheat, barley, and rye, which can cause digestive distress for individuals with sensitivity or celiac disease.
Alcohol: Known to disrupt the gut microbiome and irritate the digestive lining.
Artificial Sweeteners: These can negatively impact gut bacteria and contribute to dysbiosis.
Processed Soy: Certain forms of soy can be problematic for some digestive systems.
Corn: Another common allergen and inflammatory food for sensitive individuals.

So, even if you’re well-acquainted with the 21 Day Fix Food List, you will notice significant adjustments tailored specifically for gut health. A major emphasis of the 4 Week Gut Protocol is on promoting *plant diversity*. To encourage this, both the yellow (carbohydrates) and red (protein) lists now feature “A” and “B” options. It’s crucial to select items from both sections of these lists when planning your daily meals to ensure a wide range of beneficial plant compounds.

One of the most exciting updates for many is that, for the first time in a Beachbody program, non-animal proteins such as beans, tofu, and quinoa are counted as red containers (specifically, these fall under the “B” list). This broadened protein category is a game-changer for plant-based eaters and those looking to diversify their protein sources, making it a truly favorite aspect of the plan for many!

Beyond the eliminations, the 4 Week Gut Protocol also implements further dietary refinements: it limits added sugar to a maximum of 2 teaspoons per day, restricts coffee consumption to no more than three cups per week, and allows red meat only once per week. These adjustments are designed to reduce potential inflammatory agents and promote a more balanced, soothing environment for your digestive system.

Finally, Autumn has thoughtfully integrated fermented foods, such as coconut yogurt and sauerkraut, into the protocol. These foods are powerhouses for gut health, providing beneficial probiotics that help to replenish and support a thriving gut microbiome, which is central to the program’s success.

Can I Eat My Favorite 21 Day Fix Recipes While on This Program?

Absolutely, yes! The beauty of the 4 Week Gut Protocol is that you don’t have to overhaul your entire recipe collection or feel overwhelmed by starting from scratch. Many of your beloved 21 Day Fix recipes can be easily adapted to fit the new guidelines, often with just a few simple ingredient swaps. This is precisely the focus of this article – to show you how straightforward it can be to continue enjoying your favorite meals while nurturing your gut.

Our website is a treasure trove of recipes that can be seamlessly incorporated into this program. Some can be enjoyed exactly as they are, while others will require minor adjustments. We promise you, it’s all incredibly manageable and totally doable! In fact, we’ve been consciously reducing dairy and animal proteins in our own diet over the past year, and have developed many delicious meatless versions of our recipes that we now enjoy just as much, if not more, than the originals.

Embrace this new way of eating as an exciting opportunity to experiment with new flavors and ingredients. You’ll be amazed at how satisfying and flavorful gut-friendly meals can be. Get ready to discover new favorites and enjoy a renewed sense of well-being!

4 Week Gut Protocol Meal Plans

To further simplify your journey and ensure you stay on track, we’ve developed a selection of comprehensive meal plans. These plans are crafted with 4 Week Gut Protocol-friendly recipes, providing structured guidance to help you kickstart each week with confidence and ease. Having a pre-planned schedule can drastically reduce stress and make adherence to the program much simpler.

4 Week Gut Protocol Meal Plan Week One: A great starting point to familiarize yourself with the food choices and portioning.
4 Week Gut Protocol Meal Plan Week Two: Building on the first week, introducing new flavors and maintaining variety.
4 Week Gut Protocol Meal Plan Week Three: Continuing to expand your gut-friendly recipe repertoire.
4WGP Self-Calculating Spreadsheet Template: A blank, customizable template that empowers you to create your own personalized 4WGP meal plans for continued success beyond the initial weeks.
4WGP Vegan Plan Self-Calculating Spreadsheet Template: Specifically designed for those following a vegan path, this blank template allows you to effortlessly plan your future 4WGP vegan meals.

Delicious 4 Week Gut Protocol Recipe Ideas

You’ll be delighted to discover that many of our reader-favorite recipes are already perfectly suited for Beachbody’s 4 Week Gut Protocol. Some can be enjoyed exactly as they are, while others just need a couple of minor, easy tweaks. The extensive options here will provide a fantastic foundation to jumpstart your program and keep your taste buds happy!

Instant Pot Steel Cut Oats

Steel Cut Oats are an excellent breakfast choice, falling under the Yellow A list, and are packed with gut-beneficial fiber and plant-based proteins. Their complex carbohydrates provide sustained energy. We particularly love preparing them overnight in our Instant Pot using the delay timer for a quick and wholesome start to your day.

Freezer Steel Cut Oats

This recipe is a game-changer for meal prep! The ability to freeze steel cut oats is truly life-changing, especially when you plan to incorporate them regularly into your 4 Week Gut Protocol diet. It saves time and ensures you always have a healthy, compliant breakfast option on hand.

Each 1/2 cup serving counts as 1 YELLOW A, making it easy to track your portions.

How to Make Overnight Oats

Discover endless flavor combinations and the ultimate convenience of overnight oats for your 4 Week Gut Protocol journey. This recipe is a fantastic option for quick and easy meal prep, allowing you to customize with compliant fruits and spices. For an even more satisfying texture, we recommend making these with steel cut oats, which add a delightful chewiness.

Sausage and Zucchini Quiche (Dairy-Free & Gluten-Free)

This savory quiche is a fantastic breakfast or brunch option, using coconut milk to achieve a rich, creamy texture without any dairy. It’s also entirely gluten-free, making it compliant with the 4 Week Gut Protocol. Feel free to customize it with your preferred gut-friendly vegetables and a compliant breakfast meat for a deliciously satisfying meal.

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

Embrace the simplicity and versatility of this sheet pan breakfast for your 4 Week Gut Protocol. It’s an ideal base to create numerous delicious veggie and compliant meat combinations. We love swapping in nutrient-dense butternut squash to significantly boost the vegetable count, providing more fiber and vitamins for optimal gut health.

Low Carb Cauliflower Hash Browns

Here’s another fantastic veggie-forward breakfast idea that aligns perfectly with your gut protocol goals. These delicious cauliflower hash browns are an excellent way to incorporate more non-starchy vegetables into your morning routine. Just remember to swap out traditional butter for ghee or avocado oil to keep it fully compliant and gut-friendly.

Hidden Cauliflower Taco Meat

Since the 4 Week Gut Protocol encourages an increase in your daily vegetable intake, this “hidden” cauliflower taco meat is an ingenious and delicious way to boost the plant power in your family dinners. It allows you to seamlessly add extra nutrients without dramatically altering the taste or texture that everyone loves, making mealtime a win-win for gut health.

Instant Pot Quinoa

As quinoa is a fantastic RED B option in the 4 Week Gut Protocol, it’s highly recommended to meal prep a substantial batch of it. We suggest freezing it in individual portions using Souper Cubes or similar containers. This method allows you to quickly thaw and add it to your dinners, lunches, salads, and bowls, ensuring a consistent and convenient source of plant-based protein and fiber.

How to Meal Prep Sweet Potato Toast

Move over, traditional bread! For a delicious and compliant alternative, try making your avocado toast or breakfast sandwich using nutritious sweet potato slices. This is not only incredibly yummy but also counts as a great YELLOW B option in the 4 Week Gut Protocol, providing complex carbohydrates and beneficial fiber for your digestive system.

Freezer Friendly Instant Pot Brown Rice

Just like quinoa and oats, having a stash of pre-cooked brown rice in your freezer is a meal prep lifesaver. This makes for a really easy, grab-and-go YELLOW A option for your 4 Week Gut Protocol meals. Its fiber content supports digestive regularity and provides sustained energy throughout your day.

Easy Chicken Veggie Soup

This incredibly versatile soup offers two full green containers per serving and tastes absolutely delicious, whether you include the chicken or opt for a vegetarian version. To make it a complete and gut-friendly meal, add your favorite beans or some cooked quinoa for a satisfying Red B option. This recipe is a year-round staple for lunch and freezes beautifully, making it ideal for meal prepping on the 4 Week Gut Protocol.

Easy Mediterranean Chickpea Salad

Simply omit the feta cheese, and this vibrant Mediterranean Chickpea Salad transforms into a perfect gut-healthy, plant-powered Green and Red B option for your 4 Week Gut Protocol. It’s incredibly refreshing and an excellent choice for meal prepping, ensuring you have a delicious and compliant lunch ready to go.

Instant Pot Lentil Sloppy Joes

You’ll adore this vegan and veggie-packed sloppy joe dinner, which serves as a perfect Red B protein option for your 4 Week Gut Protocol. Even our meat-and-potatoes-loving husband enjoyed this surprisingly flavorful and hearty dish! It’s an excellent way to introduce more plant-based proteins and fiber into your diet in a comforting and familiar format.

Instant Pot Ratatouille

This Instant Pot Ratatouille is another fantastic vegetable-based recipe that you can easily adapt and customize to fit your 4 Week Gut Protocol plan. Feel free to add in beans, quinoa, or a compliant meat to include a Red container. For an even greater nutrient boost, swap in your favorite seasonal vegetables or stir in some fresh spinach or kale to bulk it up.

Instant Pot Beef Bolognese with Spaghetti Squash

This Instant Pot Bolognese achieves its creamy texture using coconut milk, making it entirely dairy-free and perfect for the 4 Week Gut Protocol. It’s also jam-packed with vegetables, contributing to your daily green container count. Pair it with gluten-free noodles or nutrient-rich spaghetti squash for an even greater boost of Greens and a satisfying, wholesome meal.

Instant Pot Chicken Curry and Rice

This is one of the most popular recipes on Confessions of a Fit Foodie, and it’s perfectly suited for the 4 Week Gut Protocol! It achieves its creamy texture with butternut squash and a hint of coconut milk, offering a delicious and comforting flavor. Paired with fiber-rich brown rice, this dish is not only yummy but also provides fantastic support for your gut health.

Cucumber Tomato Salad with Avocado

Obviously, you’ll want to omit the feta cheese for the 4 Week Gut Protocol, but this refreshing salad is a personal favorite during warmer months. Enjoy it as a light standalone meal, or elevate its nutritional profile by adding quinoa or beans to incorporate a Red B container, making it a complete and satisfying gut-friendly option.

Healthy Chicken Ramen Noodle Stir Fry (Gluten-Free)

The noodles used in this delicious stir fry are made with brown rice and millet, ensuring they are perfectly compliant with the 4 Week Gut Protocol! This dish offers incredible versatility for your gut health journey. You can easily swap out the chicken for tofu or a variety of beans to adjust your protein source and explore new plant-based flavors. Enjoy this yummy, customizable meal!

Fresh Tomato Sauce [Instant Pot]

If you sometimes struggle to meet your daily vegetable intake goals, this incredibly delicious and fresh tomato sauce is your new secret weapon for the 4 Week Gut Protocol. Enjoy it with a compliant protein source and your favorite gluten-free pasta for a satisfying meal that’s bursting with flavor and nutrient-rich veggies.

Zuppa Toscana (Dairy & Gluten-Free)

To ensure this Zuppa Toscana is completely compliant with the 4 Week Gut Protocol, be sure to use our homemade chicken sausage recipe. This soup is so incredibly delicious and comforting, we could honestly eat it every single week! It’s an ideal choice for a hearty, gut-friendly meal that doesn’t compromise on flavor.

Easy Falafel Bites (Air Fryer/Oven)

If you’ve never ventured into making falafel, now is the perfect time! We are absolutely obsessed with these flavorful vegan falafel bites, and with chickpeas now counting as a RED B, there’s no excuse not to try them. For an added boost of fermented foods for your gut microbiome, prepare the homemade tzatziki with cultured coconut yogurt.

Balsamic Chicken (Instant Pot/Crock Pot)

This timeless Balsamic Chicken recipe is a simple yet incredibly flavorful dish that can be prepared in your Crock Pot or Instant Pot, making it perfect for convenient meal prep on the 4 Week Gut Protocol. It’s packed with savory flavors and can be easily adapted to include more veggies. For a fantastic Red B option, try swapping the chicken for hearty beans!

Simple Stir Fry with Chicken and Veggies

This stir-fry is another wonderfully customizable dish that fits seamlessly into the 4 Week Gut Protocol! You can enjoy it as-is for a delicious Green, Red A, and Yellow A option. For a Red B, consider swapping traditional rice for quinoa. It’s also incredibly tasty with added cauliflower rice to effortlessly sneak in an extra Green container, boosting your vegetable intake.

Easy Instant Pot Tomato Soup

This Easy Instant Pot Tomato Soup is another fantastic recipe for effortlessly increasing your vegetable intake during the 4 Week Gut Protocol. One of our astute readers shared a brilliant tip: add quinoa to this soup! This not only boosts its nutritional value but also makes it a delicious and satisfying RED B option for your meal plan.

Instant Pot Jambalaya

With its brown rice base, this Instant Pot Jambalaya can absolutely be enjoyed on the 4 Week Gut Protocol with a few simple adjustments! Swap out the chicken thighs for leaner chicken breast, and omit the sausage to keep it compliant. For an added twist and a boost of plant-based protein, we think white beans would be a delicious addition to this flavorful dish!

Fish Tacos with Mango Salsa

While corn and flour tortillas are not permitted on the 4 Week Gut Protocol, that doesn’t mean you have to skip out on delicious tacos! These flavorful fish tacos can be enjoyed over a fresh salad, wrapped in crisp lettuce leaves, or for a creative twist, try using jicama wraps from Trader Joe’s. The vibrant mango salsa adds a burst of freshness and healthy fats.

Instant Pot Flank Steak Tacos

Another favorite gluten and dairy-free taco option, these Instant Pot Flank Steak Tacos are incredibly versatile. We frequently enjoy them in crisp lettuce wraps for a light yet satisfying meal. Best of all, red meat is permitted once a week on the 4 Week Gut Protocol, making this a delicious and compliant treat to look forward to!

Easy Guacamole Recipe [Chipotle CopyCat]

While cheese is off-limits on the 4 Week Gut Protocol, you can celebrate the fact that delicious guacamole is a daily allowance! This Chipotle copycat recipe is incredibly yummy and serves as a perfect companion for veggie dips, a topping for salads, or a flavorful addition to your chili or tacos. Its healthy fats are also beneficial for gut health.

Air Fryer Pork Tenderloin

Looking for a delicious alternative to chicken or turkey on your 4 Week Gut Protocol? You can savor this tender Pork Tenderloin once a week! For a compliant version, use coconut sugar (or reduce the amount to your preference) for a touch of sweetness. This lean protein offers a satisfying meal when paired with your favorite gut-friendly sides.

Copycat Rice a Roni [Instant Pot]

This Copycat Rice a Roni recipe is a fantastic and familiar side dish that perfectly aligns with the 4 Week Gut Protocol. By simply swapping out butter for ghee or a compliant oil, it becomes completely suitable! Made with nourishing brown rice and gluten-free pasta, it’s a comforting and easy-to-prepare addition to any gut-friendly meal.

Pan Seared Salmon Recipe

This Pan Seared Salmon recipe is a true delight and easily adaptable for the 4 Week Gut Protocol with a simple swap of butter for ghee or avocado oil. Rich in omega-3 fatty acids, salmon is incredibly beneficial for overall health, including gut wellness. Serve it over fluffy quinoa or brown rice for a complete and utterly delicious meal – it’s definitely one of our top 5 favorite recipes!

Chicken Pad Thai Zoodles

To ensure you’re maximizing your green container intake and boosting plant diversity, try incorporating “zoodles” (zucchini noodles) into your meals! This Chicken Pad Thai Zoodles recipe is our absolute favorite zoodle dish from the blog, offering a light, flavorful, and compliant option for the 4 Week Gut Protocol. We also have other zoodle recipes if you search our site!

Greek Pasta Salad (Gluten & Dairy-Free)

You guessed it! By simply omitting the feta cheese and ensuring you use gluten-free pasta, this refreshing Greek Pasta Salad becomes a perfectly compliant and delicious meal for your 4 Week Gut Protocol. It’s a beloved recipe among our Confessions readers for its vibrant flavors and ease of preparation, making it a fantastic addition to your meal rotation.

Southwest Chicken Skewers

These Southwest Chicken Skewers are perfect for grilling and make a fantastic, compliant dinner option for the 4 Week Gut Protocol. Serve them with fresh pico de gallo and over a bed of quinoa to create a balanced and flavorful meal. They’re one of our go-to dinners, especially during the spring when we crave light and vibrant flavors.

Easy Taco Skillet

Since corn is not allowed on the 4 Week Gut Protocol, this Easy Taco Skillet offers a simple solution: just swap it out for extra beans or additional gut-friendly vegetables! This makes for a quick, delicious, and compliant dinner. Don’t forget to generously top your skillet with creamy, yummy avocado for healthy fats and an extra layer of flavor!

5 Ingredient Instant Pot Chili

This incredibly simple 5-Ingredient Instant Pot Chili is endlessly customizable and perfectly suited for the 4 Week Gut Protocol. Feel free to add more compliant vegetables, keep it entirely meatless, or load it up with extra beans to boost your Red B intake. It’s a fantastic way to easily get in those beneficial Green and Red B containers without relying on any Yellows!

Balsamic Chicken and Zucchini Skewers

For these flavorful Balsamic Chicken and Zucchini Skewers, simply skip the feta cheese to keep them compliant with the 4 Week Gut Protocol. Serve this meal with a side of brown rice or quinoa to complete your container counts. This marinade is incredibly versatile and delicious for any type of chicken, making it a staple for your gut-friendly grilling adventures.

Instant Pot Chicken Wild Rice Soup

Wild Rice is a fantastic Yellow A option, making this Instant Pot Chicken Wild Rice Soup a perfect, hearty, and comforting meal for your 4 Week Gut Protocol. This recipe is naturally gluten and dairy-free, offering a deeply satisfying flavor profile while providing beneficial fiber and nutrients. It’s truly one of our favorite go-to recipes for a wholesome meal.

Avocado, Mango and Quinoa Salad

This Avocado, Mango, and Quinoa Salad is an effortlessly easy and delightful salad idea that can be perfectly customized to fit your 4 Week Gut Protocol meal plan. You can make it entirely vegan by adding beans or tofu for a plant-based protein boost, or enjoy it with compliant chicken. Of course, be sure to skip the cheese to keep it dairy-free and gut-friendly!

Sautéed Zucchini

This Simple Sautéed Zucchini side dish is a weekly staple in our household and effortlessly fits into the 4 Week Gut Protocol. Enjoy it prepared with ghee or any compliant oil for a delicious and nutritious addition to your meals. Zucchini is a wonderful source of fiber and hydration, making it excellent for supporting digestive health.

Sweet Potato and Black Bean Chili

This Sweet Potato and Black Bean Chili is packed with nutrient-dense superfoods and offers tremendous potential for your 4 Week Gut Protocol! You can easily keep it vegan, load it up with even more vegetables, or enjoy it exactly as it is. It’s a comforting, fiber-rich, and incredibly flavorful way to nourish your gut.

Healthy Instant Pot Brown Rice Pudding

Indulge in this Healthy Instant Pot Brown Rice Pudding, a delicious treat that’s both gluten and dairy-free, and mindfully low in added sugar, making it perfect for your 4 Week Gut Protocol. This comforting dessert allows you to satisfy your sweet tooth while staying compliant with your gut health goals, providing a wholesome and satisfying end to any meal.

Healthy Lemon Blueberry Bread

Made with all compliant ingredients, this quick bread is the absolute perfect sweet treat for the 4 Week Gut Protocol! Its bright lemon flavor combined with juicy blueberries offers a delightful indulgence without compromising your gut health goals. Enjoy a slice knowing you’re nourishing your body with wholesome, approved ingredients.