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4 Week Gut Protocol Meal Plan, Recipes & Food List Ideas

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Autumn’s 4 Week Gut Protocol is designed to help you maximize your digestion and improve your gut health, but the meal prep can be tough! Below, you’ll find a sample 4 Week Gut Protocol meal plan, as well as, recipes and a sample food list.

autumn calabrese sitting eating a salad - text overlay simple and yummy 4 week gut protocol meal plan

Of course, these 4 Week Gut Protocol recipes don’t replace the whole program. If you haven’t purchased it already, you may like our 4 Week Gut Protocol Review, or you can also get the nutrition program here!

4 week gut protocol plus every body

4 Week Gut Protocol Food Lists

Autumn’s nutrition program includes the color coded containers and a tweaked 21 Day Fix food list. She’s removed some foods and included more plant options! You’ll see non-animal proteins on the “red” list which is also new!

Her 4 Week Gut Protocol food list eliminates common digestion disruptors including:

  • dairy
  • gluten
  • alchohol
  • artificial sweeteners
  • processed soy
  • corn

4 week gut protocol supplements

4 Week Gut Protocol Supplements

The 3 supplements are optional but recommended. The 4 Week Gut Protocol supplements are: vegan Shakeology, Beachbody Optimize, and Revitalize.

Shakeology is a nutrient-dense shake designed to help support your digestion system.* Get a sampler of vegan flavors here.

Optimize focuses on the absorption of nutrients and the bioavailability for a functional digestive tract.*

Revitalize is a blend of prebiotics and probiotics to help support good flora in the gut.

Get Optimize and Revitalize

energize in a shaker cup in front of a tv with 4 Weeks for Every Body on It

If you’re consuming Beachbody Energize you can keep taking it.Energize helps enhance exercise performance and sharpen your focus so you can finish your workouts strong.* 
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

containers with autumn calabrese

Creating Your 4 Week Gut Protocol Meal Plan

You’ll use color coded portion controlled containers with this program. You’ll also be put into a plan based on your current weight and goals.

If you’ve followed a 21 Day Fix meal plan, this will be familiar to you!

Fixate Collage of recipes and Autumn Calabrese photos

With that said, you will need to make changes and honor the 4 Week Gut Protocol food lists compared to the 21 Day Fix.

Each week may change as well — which is all outlined in the program.


Sample 4 Week Gut Protocol Meal Plan

Below is a sample meal plan for Plan A.

Some recipes are from FIXATE which is available as a cookbook or as a PDF under FIXATE for Beachbody on Demand Members.

There are also recipes under the 4 Week Gut Protocol tile on Beachbody on Demand as well.


Plan A eats the following throughout the day:

  • 6 Green (Veggies)
  • 2 Purple (Fruit)
  • 2 Red A (Protein)
  • 2 Red B (Protein)
  • 1 Yellow A (Carbs)
  • 1 Yellow B (Carbs)
  • 1 Blue (Healthy Fats)
  • 1 Orange (Seeds & Dressings)
  • 3 teaspoons (Oils & Nut butters)

This equals out to be between 1200 and 1499 calories. These days are based around Week 1 & 2 on plan A.

21 Day Fix Meal Plan with Portion Control Containers

4 Week Gut Protocol Sample Meal Plan

Day 1


Vegan Shakeology with frozen berries and cauliflower, oats, and 2 oz unsweetened coconut milk


Matcha with 1 drop Stevia and 2 oz unsweetened coconut milk


Tuna with green beans, pepper, and ghee


Shashito peppers, coconut yogurt, seeds, mango and blueberry mix


Chicken with peas, mixed vegetables, beets, sweet potatoes, and 1 tsp coconut oil.

Day 2


Vegan chocolate Shakeology with spinach and kale mix with frozen mixed fruit with gluten-free oats with 1 tsp of peanut butter


Chickpeas or vegan protein of your choice


Fixate Sloppy Joe meat with spaghetti squash and green beans


Coconut yogurt with blackberries and seeds


Chicken with sweet potatoes with 2 servings of vegetables with ghee

Day 3


Vegan Shakeology with spinach, 1/2 a banana, 1/2 cup strawberries, water and ice with a side of gluten-free oatmeal topped with cinnamon and 1 tsp MCT oil.


Chickpea with 1 tsp extra virgin olive oil with chopped onion, parsley, sprouts, and bell pepper


Open-faced crunch hummus sandwich (Recipe is in the program — just use 1 slice of bread and 1/2 the hummus)


Tuna with chopped celery, sliced fennel, sea salt, pepper, 1 tsp EVOO


Chicken Lettuce Wraps (recipe is in the program) with a small side mixed green salad with 1/2 the dressing and onion.

Day 4


Vegan Shakeology with half a banana, unsweetened almond milk (flavorless), cinnamon with gluten-free oatmeal and strawberries.


Sweet potato bowl — chopped sweet potato with broccoli, leeks, peppers, kale, ground turkey, garlic, sesame seeds, 1 tsp extra virgin olive oil


Cauliflower Rice Bowl – Cauliflower rice with pico de gallo, jicama, snow peas, onion, avocado, beans, chicken, 1 tsp extra virgin olive oil

Day 5


Vegan Shakeology with half a banana and frozen berries, 1 tsp coconut oil, seeds


Mixed Veggie Bowl – Potato, salmon, zucchini, asparagus, 1 tsp extra virgin olive oil


Carrots and cucumbers with hummus


Fixate Vegan Eggplant Cannelloni with cauliflower rice and ground turkey topped with 1 tsp extra virgin olive oil

More 4 Week Gut Protocol Recipes

You can include many of your favorite gluten and dairy free recipes with a few tweaks! We have been pulling from the 4 Week Gut Protocol recipes in the program, as well as, Autumn’s FIXATE cookbook because it outlines the container amounts as well.

  • Cooked spaghetti squash with ground turkey and onions and any other veggies you’d like
  • Fixate breakfast sausages
  • Fixate pancakes
  • Fixate sloppy joes (with gluten-free bread)

cast of 4 weeks for every body with text overlay feel great again...together!

5 Other Things to Track

As you start tracking your containers, you may also want to make notes about your water intake and if you kept your added sugar less than 10 grams per day.

We also like to make a note about how well we slept, as well as, our energy level and mood!

The 5 (Other) Things to Track

  1. Water intake
  2. Less than 10 grams of added sugar
  3. Quality of Sleep
  4. Energy Level
  5. Mood

4 Week Gut Protocol Meal Plan Helpers

Our clients also have found these steamer options to be super helpful in their meal prep!

4 week gut protocol before and after Erin C.

Get started with 4 Week Gut Protocol

It’s important to note — you will need a BODi membership to stream the workouts, but you can buy the nutrition program on its own.

Get Autumn’s 4 Week Gut Protocol Workouts + Nutrition Program and/or the Revitalize & Optimize Bundle.

Not sure this program is for you? Take Autumn’s Free Gut Check Quiz

Need additional support on your health journey?

We’d love to help you. Let us know a little bit about yourself using the form below!


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