Your Ultimate Weekly Meal Plan: 21 Day Fix & 4 Week Gut Protocol Recipes + Grocery List
Embark on a successful healthy eating journey with our comprehensive weekly meal plan, perfectly designed for both the 21 Day Fix and the new 4 Week Gut Protocol. Whether you’re focused on portion control or gut health, this plan provides delicious, compliant recipes to keep you on track. Not currently following the 4 Week Gut Protocol? No worries! This guide also includes five delightful dinners and a wholesome breakfast, along with Weight Watchers (WW) personal points and a convenient meal planning spreadsheet to support your goals. This post contains affiliate links for products and tools we absolutely love and highly recommend.
Why Meal Planning is Your Secret Weapon for Health & Weight Loss
Meal planning is more than just deciding what to eat; it’s a strategic approach to consistent healthy living. By planning your meals, you reduce stress, save time and money, and most importantly, stay aligned with your nutritional goals. This week’s plan is meticulously crafted to support both the 21 Day Fix’s proven portion control system and the new 4 Week Gut Protocol’s focus on digestive wellness, offering versatility and deliciousness for every palate. Our goal is to make healthy eating accessible, enjoyable, and sustainable for you and your family.
Exclusive Subscriber Benefits: Unlock Your Full Meal Prep Potential
**Important Update!** Over the past few weeks, we’ve refined how we deliver our grocery lists to provide you with even more value. Starting this week, our weekly, itemized grocery list, complete with essential ingredients for all the delicious recipes featured in our meal plans, will now be sent exclusively to our valued email subscribers ONLY! If you’re not yet on our email list, you’re truly missing out on a golden opportunity to streamline your meal prep (but it’s never too late to sign up!). Beyond the grocery list, we also send out exclusive, step-by-step prep tips directly to your inbox each week. These invaluable tips are designed to make your cooking and meal prep faster and more efficient, ultimately saving you time in the kitchen. Consider our weekly email your secret weapon for success!
We’ve seen an incredible response to our detailed post on the 4 Week Gut Protocol (if you missed it, simply click to catch up on all the essential information!) and our latest *NEW* vegan recipe, the Instant Pot Lentil Sloppy Joes. To continue this momentum, this week’s meal plan again features delicious and versatile meals that are compatible with BOTH the 21 Day Fix container system and the specific requirements of the 4 Week Gut Protocol! In fact, if you are actively following the 4WGP, our accompanying spreadsheet for this week’s meal plan provides comprehensive ideas for breakfast, lunch, snacks, and dinner—making it essentially a full, ready-to-use plan! If you’re simply looking for fresh and inspiring meal ideas, we encourage you to explore both plans for a wealth of healthy options!
Diving Deep into the 4 Week Gut Protocol Meal Plan
The 4 Week Gut Protocol is a revolutionary program focused on restoring and maintaining optimal gut health, which is crucial for overall wellness, digestion, and even weight management. Our meal plan seamlessly integrates recipes that adhere to its specific guidelines, ensuring you get the most out of your journey. To help you succeed, we’ve created several valuable resources:
- 4.11.22 Plan at a Glance – GUT PROTOCOL version – This week’s dedicated meal plan includes *BONUS lunch and snack ideas already filled in for you*! Plan A is fully completed, but for Plans B-E, you’ll need to adjust and “level up” the containers to match your specific needs. Once you open and create a copy of this Google Sheet document, navigate to your personalized plan and scroll to the bottom to easily identify which containers you need to incorporate for the remainder of your day. This tool makes customizing your plan a breeze!
- 4 Week Gut Protocol + Recipe Ideas – Did you explore this foundational post? It not only provides a comprehensive explanation of the 4 Week Gut Protocol program but also guides you on how to effectively adapt and utilize Confessions of a Fit Foodie’s existing recipes to fit the 4WGP framework. It’s an indispensable guide for maximizing your recipe options.
- 4WGP Self-Calculating Spreadsheet Template – Looking to take control of your future meal planning? This blank, self-calculating template is your perfect companion. You can use it to effortlessly create and customize your own 4WGP meal plans in the weeks and months to come, ensuring long-term success.
- 4WGP Vegan Plan Self-Calculating Spreadsheet Template – For those following a plant-based diet, we’ve got you covered! This specialized blank template allows you to easily design and manage your own vegan 4WGP meal plans, complete with automatic container calculations for convenience.
Your Go-To Guide for 21 Day Fix | Portion Fix Meal Plan Success
The 21 Day Fix, also known as Portion Fix, revolutionized portion control, making healthy eating straightforward and effective. For our dedicated 21 Day Fix and Portion Fix followers, all five dinners and a delicious breakfast for the week are conveniently pre-loaded into our interactive meal planning spreadsheet, which you can access here. All you need to do is incorporate your preferred lunches and your favorite snacks. The beauty of this spreadsheet is its flexibility: if you decide not to follow the meal plan exactly as written or if certain ingredients are hard to find, that’s perfectly fine! Simply swap out what you need, and the containers will automatically adjust to keep you on track. Remember, to get the most out of this tool, click the spreadsheet link, make a copy when prompted, and save it directly to your computer (it generally doesn’t function as well on a phone). This ensures you have your personalized, editable plan at your fingertips.
If you prefer a more traditional approach with paper and pencil for your planning:
- 21 Day Fix Meal Planner PDF – A printable PDF version for those who love to write things down.
- 2B Mindset Spreadsheet Tracking Tool – For our 2B Mindset community, this dedicated spreadsheet will help you track your meals and water intake with ease.
Feeling like you could use a little extra motivation or guidance with your meal planning? We warmly invite you to join the Confessions of a Fit Foodie Facebook Supporters Group! You’ll find a wealth of additional help, support, and encouragement from a vibrant community of like-minded individuals. Plus, as a special perk, members of our Facebook group get early access to the weekly spreadsheet every WEDNESDAY, before anyone else!
We hope you have a truly delicious and successful week ahead!
Have a quick recipe question or need immediate advice? The fastest way to get an answer is by joining our FREE Ask the Fit Foodie group – come join our supportive community today!
Need More Planning Help? Check Out These 21 Day Fix | Ultimate Portion Fix Resources
- Updated 21 Day Fix Food List; Free Printable – A comprehensive and up-to-date guide to all your approved foods, available as a convenient printable.
- 21 Day Fix Meal Plan Spreadsheet [Self-Calculating!] – Empower yourself with this flexible spreadsheet to create and manage your own 21 Day Fix meal plans, with automatic container calculations.
- How to Calculate Container Counts for the 21 Day Fix – A clear and concise guide explaining exactly how to determine the correct container counts for all your favorite foods and recipes.
- 21 Day Fix Snacks | Healthy Snack Ideas – Never run out of healthy snack inspiration again with this fantastic collection of compliant and delicious snack ideas.
IF YOU WANT A FULL PLAN, I HAVE TWELVE FREE COMPLETE PLANS THAT YOU CAN USE FOR YOUR WEEK:
OR, TRY A RECENT Portion Fix MEAL PLAN…
DON’T FORGET TO CHECK YOUR INBOX!
As a reminder: your essential, itemized PDF grocery list for the week is now exclusively sent via email! This valuable resource comes hand-in-hand with our detailed, step-by-step prep tips, all designed to make these meal plans incredibly easy to follow. These exclusive benefits are reserved for our dedicated email subscribers only! Don’t miss out on making your healthy eating journey smoother and more efficient – click to get on the list today and unlock all the exclusive content!
This Week’s Delicious 21 Day Fix Meal Plan & 4 Week Gut Protocol Recipes
Meal Plan & Grocery List {Week of 4/11/22}
A 21 Day Fix meal plan with a 4 week Gut Protocol meal plan included to keep your success going with the new program. 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.
Start your day with a satisfying and healthy kick! These Low Carb Cauliflower Hash Browns are a fantastic way to enjoy a breakfast classic while staying perfectly aligned with your 21 Day Fix and Gut Protocol goals. Made with simple ingredients, they’re surprisingly easy to prepare and pack a flavorful punch, making them an ideal choice for busy mornings or weekend brunches.
Breakfast: Low Carb Cauliflower Hash Browns
Note: Recipe only makes 1 serving, you will need to double, quadruple, etc. depending on how many you will be making.
Groceries:
- 1 cup of cauliflower rice (fresh or frozen)
- 1 egg
- 1/2 tsp of everything but the bagel seasoning
- 1 tsp butter (sub ghee for 4WGP)
Craving something light, fresh, and bursting with flavor? Our Healthy Chicken Lettuce Wraps deliver all that and more! This recipe transforms lean ground chicken into a delectable filling seasoned with a harmonious blend of sweet, savory, and spicy notes. Served in crisp lettuce cups, it’s a wonderfully refreshing meal that fits beautifully into both 21 Day Fix and Gut Protocol, proving healthy eating can be incredibly exciting.
Monday: Healthy Chicken Lettuce Wraps
Groceries:
- 1 T maple syrup
- 2 tsp white wine vinegar
- ⅓ cup of coconut aminos
- 1 T peanut butter or almond butter
- 1 tsp sesame oil
- 1–2 T of minced ginger
- 3 cloves of garlic
- 1lb lean ground chicken (WW, use 98% FF)
- 2 tsp olive oil
- ½ small yellow onion
- 1 1/2 cups diced baby bella mushrooms (about 5 oz)
- 1/2 of an 8 oz can of water chestnuts
- 1 T green onion
- 1 T fresh cilantro
- bib/butter lettuce
- Sambal Oelek chili paste/sauce (optional)
Taco night just got a healthy upgrade! Our Hidden Cauliflower Taco Meat Taco Salads are a genius way to sneak in extra veggies without sacrificing any of the delicious taco flavor you love. The cauliflower rice blends seamlessly with your choice of ground meat, creating a hearty and nutritious base for your favorite taco toppings. It’s a versatile dish that’s easily adaptable for both 21 Day Fix and Gut Protocol, ensuring everyone at the table can enjoy a satisfying and clean meal.
Tuesday: Hidden Cauliflower Taco Meat Taco Salads
Groceries:
- 1lb of ground meat of your choice (use ground turkey or chicken for 4WGP)
- 3 cups of cauliflower rice (can be frozen)
- 1 cup of low sodium tomato sauce
- 1–2 T of salt free taco seasoning
- ½ tsp salt
- Your favorite taco toppings
- Tortillas for tacos or lettuce for taco salads
This one-pan wonder is perfect for a cozy weeknight meal that’s both nutritious and incredibly flavorful. Our Healthy Sausage, Bean, and Kale Skillet combines robust Italian chicken sausage with fiber-rich chickpeas and nutrient-dense kale, all simmered in a rich tomato sauce. It’s a hearty and comforting dish that’s designed for easy preparation and simple cleanup, making it a fantastic addition to your 21 Day Fix or 4 Week Gut Protocol meal rotation, with simple modifications for the latter.
Wednesday: Healthy Sausage, Bean, and Kale Skillet
Note: Make the following modifications for 4WGP – Make your own sausage and only use 1/2 lb, omit cheese, add 1/2 c brown rice or pasta, and use 1 1/2 cups chick peas
Groceries:
- olive oil cooking spray
- 1 package Italian chicken sausage (or make your own for 4WGP, only use 1/2 lb)
- 3 cups of kale
- 1 cup of chickpeas (1 1/2 for 4WGP)
- 1 1/2 cups of crushed tomatoes
- 1 tsp Italian seasoning
- 2/3 cup shredded mozzarella (omit for 4WGP)
- (4WGP add 1/2 c. brown rice or pasta)
Elevate your salad game with this vibrant and satisfying Kale Caesar Salad, inspired by your favorite cafe! Packed with tender baby kale, crisp romaine, and lean cooked chicken breast, this salad is a powerhouse of nutrients. We’ve even included options for cheesy crisps for 21 Day Fix followers and simple modifications to make it perfectly compliant with the 4 Week Gut Protocol, ensuring a deliciously healthy and fresh meal.
Thursday: Kale Caesar Salad
Groceries:
- 5 oz. package of baby kale
- 5 oz. romaine lettuce
- 1 pound of cooked chicken breast
- 1 bag Parmesan Whisps or similar product (omit for 4WGP)
- 1/3 cup shaved Parmesan from a block of Parmigiano-Reggiano (omit for 4WGP)
- 1 container of grape tomatoes
- 1 bottle of Primal Kitchen Caesar dressing (or homemade Caesar dressing)
- 2 limes
Transport your taste buds with this incredible Chicken Satay, featuring tender chicken tenderloins bathed in a rich, creamy peanut sauce. This recipe balances sweet, savory, and a hint of spice, creating an unforgettable meal experience. Paired with fluffy brown rice and crisp green beans, it’s a wholesome and satisfying dinner that’s perfectly portioned for 21 Day Fix and an exciting option for your healthy eating journey.
Friday: Chicken Satay with Creamy Peanut Sauce with brown rice and green beans
Groceries:
- 1 lb of chicken tenderloins
- 1/4 cup + 2 Tbsp coconut aminos (or sub low sodium soy sauce)
- 2 limes
- 3 T of honey
- 4 cloves of garlic
- 3 T of fresh ginger
- 2 3/4 tsp of curry powder
- 3/4 tsp chili paste or sriracha
- 2 T of fresh cilantro
- salt
- 2/3 cup of low sodium chicken broth
- 4 T of creamy peanut butter
- brown rice
- green beans