When I started doing the 4 Week Gut Protocol from Beachbody (read my review on it here), I was incredibly intimidated by the food lists. So many vegetables and so few carbs options, and a completely new take on proteins for me.
I had no idea where I was going to find different recipes for 28 days that were okay with the gut program. Yes, Autumn has some in the program materials when you purchase the program, but not a whole lot.
By some miracle, I stumbled across the blog Confessions of a Fit Foodie. She has SO MANY healthy recipes, it's insane. I was able to find a lot that fit the criteria of 4 Week Gut Protocol (no gluten, not dairy, no corn). Several of the recipes do have an option for you to top the food with cheese, so the solution is simple: Don't add the cheese!
Here are my favorite ones that I used while I was doing the protocol, and that I actually still love to make and eat!
This was one of my favorite recipes to have for breakfast. I always feel like I get my day off to a good start if I get a veggie and a protein in for my breakfast. This definitely accomplished that!
It makes 2 pie tins or a 9 x 13 casserole dish. I personally made the 2 pie tins and froze one of them to use for a different week.
With this recipe, you get 1 Green, 1 Red A, and 1/4 Blue.
*In order for this to count as a full green container, you need to add 2 cups of spinach to the recipe*
The time I made this recipe and remembered to take a picture is the one time I didn't have any tomatoes.... Definitely tastes better with those!
For this recipe you will need pie tins. These ones from Amazon are what I use!
Click here for the full recipe!
This tomato soup is so good! But pause.
You don't get to have the cheese crisps shown in the picture. Because dairy isn't allowed during the 4 Week Gut Protocol. Remember?
Instead, I ditched the cheese and added quinoa. That way I was able to add in a red B container to go along my green container.
For this recipe your options are to use an Instant Pot and an immersion blender, or just do it on the stove top with an immersion blender, OR when it is time to do some blending, just dump it into a blender. Before I got on the immersion blender bandwagon, I would CAREFULLY dump everything into my Ninja to blend it. But it is hot, so be careful!
Get the recipe here!
I LOVE this recipe for two reasons:
First, it tastes delicious.
Second, I am able get 2 greens per serving!
You will need to omit the cheese shown in the picture in order to comply with the 4 Week Gut Protocol, but that's easy to do!
This is easiest done in the Instant Pot, but she does list a stovetop way if you don't have one.
Containers for this recipe are 2 green, 1 Red A.
Recipe for this soup is right here!
In the title of this recipe you see the word "easy". Well friends, it is there for a very good reason!
This legit is probably one of the easiest recipes I've ever made. You dump 3 ingredients into your Instant Pot and let them cook! You can also use a crock pot if you don't have an instant pot.
I decided to use a mild red salsa (Newman's Own Mild Salsa) instead of a green salsa, and it turned out fantastic!
I topped my serving of chicken with lettuce and avocado. Another option would be to top some brown rice with the chicken, you would just need to make sure you count a Yellow A with that.
Containers for this if you make the salad are just 1 Green and 1 Red A. If you use avocado, measure it out in your blue container and count that.
Here is the recipe for this incredibly easy meal!
If you are in the mood for some delicious yet healthy curry, then this is the recipe for you! It is incredibly easy and is just made in the Instant Pot.
It calls for 2 cups of frozen butternut squash. I found that one 10 oz. bag from the store was about 2 cups. So easy!
This recipe gives you 1/2 Green, 1 Red A, 1 Yellow A, and 1/4 Blue in container counts.
Yummy curry recipe is right here!
This recipe is SO easy! Like, you literally mix all the ingredients in the baking dish. You don't dirty any mixing bowls or anything! I personally liked my baked oatmeal with some frozen blueberries. I would eat this for breakfast and add a tiny bit of pure maple syrup.
This recipe makes a lot, so I usually half the recipe, and it still lasts me for several days.
The container counts are 1 Purple and 1 Yellow A.
*As a side note, when I first saw that this counts as a full purple, I was like.... no way. I just topped it with blueberries... BUT you actually use an overripe banana and that accounts for the rest of the purple container.*
Here is the recipe!
This is probably in the top three of my favorite recipes. It is DELICIOUS! It is such an easy way to get those green vegetable containers in.
The recipe does call for butternut squash puree. Here is how I get that:
Buy a whole butternut squash.
Preheat the oven to 425 degrees.
Line a baking dish with tin foil.
Stab the squash several times with a sharp knife.
Put it in the dish and cook it 45-60 min, depending on how big your squash is.
I usually take an oven mitt and squeeze the squash to see if it is soft. If it is, take it out and let it cool down for a while.
After it has cooled down, slice it open, scoop the seeds out into the garbage, then scoop out the rest of the squash.
An alternative way is to just put a whole butternut squash in your crockpot 7-8 hours on low. Then repeat the last few steps once it has cooled down.
1 Green, 1/2 Red A, 1/4 Blue are your container counts.
I'm pretty sure I make this every other week! Get the recipe here!
Say hello to one of the easiest ways to get 2 servings of veggies! The secret ingredient to the recipe that helps you get to 2 servings of veggies is..... cauliflower rice! Yeah, you can't even taste it. No one would know it's in there unless you told them. I personally chose not to tell my kids..... so they would eat it! And guess what? They loved it!
You can make it quickly in the Instant Pot, stovetop, or in your crock pot.
Containers with this are 2 Green and 1 Red A.
Recipe is right here!
What? ANOTHER soup recipe? Yes.
Why?
Because soup is SO easy to make, SO delicious, lasts several days, and is an AWESOME way to get in those veggies!
Something to note in this recipe is this: if you follow the original recipe, it gives you 2/3 of a Green container. To get to a full veggie serving, add more kale! If you do that, then your container counts will be as follows:
1 Green, 1 Red A, 1 Yellow B, 1/2 Blue
Watch out Olive Garden, this soup will give you a run for your money!
Recipe is found here!
Last on the list, but certainly not least, we have this tasty taco skillet!
Something important to remember here in order to make it compliant with 4 Week Gut Protocol: OMIT THE CORN.
Let me repeat that: DO NOT ADD THE CORN.
Remember, corn is one of the food items you are cutting out for the next 4 weeks.
You will get 1 Green, 1 Red A, and 1/2 Red B.
If you add avocado, account for a Blue container.
One thing that could help you get another veggie with this would be to make a taco salad. Grab some lettuce and throw the meat on top. Trust me, it's easy and good!
Recipe is found here!
I hope that you enjoy these recipes as much as I do! And good luck with your 4 Week Gut Protocol!
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