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It’s time to feel great again with a comprehensive nutrition program that shows you how the food you eat impacts your gut health and overall health.

Health & Wellness | Gut Microbiome Optimization | Weight Loss | Recovery | Balance

Weeks

Autumn and Bobby bring you balanced and delicious recipes that help keep your gut happy and make you feel great.

Recipes

The 4 Week Gut Protocol Recipes

Get 100 delicious gut-healthy recipes, perfectly portion-controlled and designed to work with The 4 Week Gut Protocol.

Purchase The 4 Week Gut Protocol Cookbook

Use these pages to track your daily container use, Shakeology, amount of plants you are eating and overall wellness.

Daily Journal Pages

These food lists will give you ideas on what to put in your containers, and what to use when you make your meals and snacks.

Food Lists

Here are a few helpful tips to reduce and manage stress.

Tips to Reduce and Manage Stress

Use this Daily Tracker to track your 4 Week Gut Protocol progress throughout the duration of the program.

Daily Tracker

Use this page to track your before and after measurements and record your amazing results.

Measurement Tracker

To help you get started with The 4 Week Gut Protocol, use this toolkit to give you ideas on how to pair your containers, for meals and snacks. It also provides meal ideas using FIXATE Gut Protocol approved recipes.

The 4 Week Gut Protocol Meal Planning Toolkit

To help you stay properly hydrated, we've created the Water Bar. Here you can find great ways to make
your plain water more interesting.

Water Bar

Here are a few options of bases to add to your Shakeology to give it that little extra kick of flavor.

Shakeology Bases

Get a boost of energy with our gut-friendly, natural, and plant-packed energy bites! Made with banana, cranberries, flaxseeds, sunflower seeds, oats, and a little chocolate for a touch of sweetness. Your post-workout pick-me-up never tasted so good.

Gut Check Energy Bites

What better way to fuel up post-workout than with a smoothie packed full of antioxidants and omega-3s, not to mention flavor? This Chocolate Blueberry Recover Smoothie is not only good for your gut but will make your tastebuds dance.

Chocolate Blueberry Recover Smoothie

Turn your Sunday morning platter into a lettuce wrap in just 15 minutes! Get your protein and healthy fats from the smoked salmon while getting your fiber from the veggies. With a light drizzle of dressing, it is a morning-glory meal.

Smoky Salmon Wraps

Bobby and Autumn make cooked carrots more exciting with this roasted Teriyaki Carrots recipe! Start by slicing your carrots lengthwise and roast in the oven for about 18 to 20 minutes. While your carrots are in the oven make the simple 7-ingredient teriyaki sauce and thicken with corn starch. Take the carrots out before they’re fully roasted and coat thoroughly with the sauce. Reduce the heat and finish the carrots in the oven for another 5 to 10 minutes, until the sauce is glazed, and carrots are perfectly tender-crisp.

Teriyaki Carrots

For a comforting cup of chili with a healthy plant-based twist, try Red Lentil Chili, a delicious vegan version that’s 100% Fix-approved. Packed with gut-friendly ingredients and plenty of protein, this good-for-you stew is seasoned to perfection with a rich depth of flavor and a hint of spicy-sweetness your taste buds will love! Whip up this one-pot recipe in about 30 minutes.

Red Lentil Chili

These Blueberry Banana Overnight Oats are so easy, so yummy, and so good for your gut. In a bowl, combine dry rolled oats with unsweetened coconut milk, chia and pumpkin seeds, almonds, blueberries, bananas, and maple syrup. Pour the mixture into a sealable jar and pop in the fridge overnight. In the morning, there’s nothing to do except find a spoon and enjoy the sweetness from the fruit and the crunch from the seeds with this deliciously easy breakfast treat.

Blueberry Banana Overnight Oats

Interested in replacing your morning coffee with a gut friendly pick me up? Autumn takes you step-by-step through her favorite Matcha Latte recipe. Your gut and taste buds will thank you.

Autumn's Matcha Latte Recipe

Autumn explains the different food lists so you have a thorough understanding of what to eat and why this way of eating is so good for you and your gut health.

Colorful Eating Habits

This week your focus will be on managing and reducing stress. Believe it or not, stress can have a major impact on your gut health. Use Autumn’s tips and the included PDFs to pay attention to how you feel, and see what a difference it can make.

Week Two: Great Expectations

Let’s keep the momentum going. You’ve made a lot of changes over the last three weeks, so this week Autumn keeps you focused on eating a variety of foods and trying new gut-friendly recipes. She’ll also make some suggestions about which fitness and nutrition program you might try after The Four Week Gut Protocol, and how to plan for it.

Week Four: Prepare for Re-Entry

So, you've completed The 4 Week Gut Protocol program, now what? In this video, Autumn walks you through four easy steps on how to maintain your new healthy-gut lifestyle.

4 Steps to Maintenance

Try Portion Fix Today!

Take the guesswork out of eating perfectly sized meals for healthy weight loss.

EASY TO FOLLOW. FAST RESULTS. Autumn teaches you how to use portion control containers to help give you the results you expect, while you still enjoy the food, drinks and desserts you love!

Portion Fix

Mins/Day

No-Impact, just 4 days a week. (Great with The 4 Week Gut Protocol)

No-impact, 30 min. a day, just 4 days a week with amazing results for every body! It’s easy on the joints and great for the gut when used with The 4 Week Gut Protocol.

Workouts

All Levels

4 Weeks for Every Body

The 4 Week Gut Protocol Cookbook is here! Get ready to feel great AND satisfy your cravings. With 100+ gut-friendly, gluten-free and dairy-free recipes, including vegetarian and vegan options, this program is perfect for anyone interested in choosing foods that support a healthy gut.

The 4 Week Gut Protocol Cookbook Trailer

Find your specific vegan container plan to help you stay on track.

Calculate Your Health - Vegan Hybrid Containers

Check out these treats and substitutions that can add a little extra something to your normal routine.

Treats & Substitutions

100+ new and delicious Gut Protocol-friendly recipes for every meal, including snacks, desserts, and vegan options. Fresh recipes for every taste, and every sensitivity.

The 4 Week Gut Protocol Cookbook

Calculate exactly how many calories you should consume each day, depending on your physical activity.

Calculate Your Health

Beat the bloat with our new gut-friendly salad recipe! Bringing together 7 different types of plants, this salad is filled with fiber, phytonutrients, and healthy fats.

Beat the Bloat Salad

Bring a little pop to your day with the Super Greens Pops. Made with spinach, parsley, mint, ginger, and banana, this popsicle is delightful, refreshing, and a perfect snack when you're craving something sweet.

Super Green Pops

Spice up your Vegan Vanilla Shakeology with this gut-friendly smoothie recipe by adding some apple and ginger. The flavor combination is not only fresh but also satisfying.

Vegan Apple Ginger Shakeology Smoothie

Need a gut-friendly on-the-go snack? Look no further! This trail mix combines pumpkin seeds, dried banana chips, almonds, dark chocolate, and crumbled rice cakes to give you an energy-dense snack that's easy to digest.

1-Minute Trail Mix

These easy-to-make Papaya Pops are the perfect treat to satisfy your sweet tooth, get in your purple containers, and keep your gut happy! All you do is blend papaya, strawberries, banana, pineapple juice, coconut milk, and a few more simple ingredients, then freeze and enjoy!

Papaya Pops

This quick-and-easy pork tenderloin roast with pepitas (aka pumpkin seeds) is the perfect dinner that only takes 30 minutes to make. After a quick sear, slather the tenderloin with a mix of Dijon mustard and maple syrup and cover with coarsely ground pepitas. Roast for 15 to 20 minutes to create the perfect crust and enjoy!

Pumpkinseed Crusted Pork Tenderloin

An everything bagel and lox without the carbs? Yes please! With this recipe, Bobby and Autumn show us how to get that everything bagel flavor with a healthy portion of fresh salmon to give us a delicious, protein-packed meal.

Everything Bagel Salmon

Our Vegan Potato Cheese Soup is the ultimate comfort food—it’s creamy and cheesy, and totally dairy-free. Tomatoes, onions, garlic, vegetable broth, cashews, potatoes, and a perfect blend of spices come together to deliver an indulgent yet guilt-free meal that’s big on flavor. It’s just 25–30 minutes on the stove, and then into a blender. Grab a bowl, and get ready for a delicious soup that will quickly become a favorite.

Vegan Potato Cheese Soup

Ditch the frozen meal and opt for wholesome Fish Sticks instead. Bobby and Autumn cook up this childhood favorite with fresh cod dipped in gluten-free panko bread crumbs for a perfectly light and flaky exterior. Bake them for less than 15 minutes for a quick bite that both kids and grown-ups will love.

Fish Sticks

Here’s delicious proof that eating healthy can also taste great. Our Vegan BLT gets its flavor from a marinade made with liquid aminos, balsamic vinegar, liquid smoke, maple syrup, and a few key spices. Add marinade and tofu slices to a resealable bag and marinate overnight. Sear the tofu, and build your sandwich with tomato, lettuce, avocado, and vegan mayo for a satisfying, savory meal.

Vegan BLT

Packed with gut-friendly ingredients and mouthwatering spices, our Smoky Chicken Lettuce Wraps are an easy, incredibly satisfying meal with an indulgent, rich mole vibe. You’ll make the sauce with banana, tomato, garlic, onion, blackberries, peanuts, almonds, and pumpkin seeds. A slow simmer brings out the mellow, warm flavors before precooked shredded chicken is added. Spoon into chilled, crisp lettuce cups, top with fresh radish, and dig in!

Smoky Chicken Lettuce Wraps

Breakfast or dessert? You decide with this delicious Brown Rice Pudding recipe. Using minimal ingredients, this tasty dish will not only satisfy your sweet tooth but is simple and easy to make in under 15 minutes.

Brown Rice Pudding

No wheat. No kneading. No worries. Gluten-Free Fresh Bread is an easy way to bake your own delicious bread and takes just minutes to prep. Soft inside with a light, crisp crust, this healthy loaf lasts the week, costs less than store-bought gluten-free bread, and makes sandwiches and snacks a quick fix.

Gluten-Free Fresh Bread

Improving your gut health isn’t just about removing foods. You also need to focus on adding the foods and supplements that can nourish your body and support balance. Autumn shows you how.

Add It In

Autumn wants you to start feeling better from day one, and that means eating the right amount of gut-healthy foods. In this video she walks you through the process of calculating your container plan for your specific goals.

Let’s dive in! Autumn sets you up for success in your first week by sharing her best tips on getting started and what to expect. She’ll help you focus on following the program as designed while you familiarize yourself with the process.

Week One: The Beginning of Something New

Autumn shares her real-life struggle with food sensitivities and the physical, mental, and emotional challenges that came with trying to find answers. Hear how her journey back to health led her to create The 4 Week Gut Protocol so you can take care of your own gut health and start feeling great again.

Autumn’s Gut Health Journey

New to the Portion Fix containers? Watch this video for an introduction and see how this simple system provides a balanced healthy eating plan during your gut protocol and beyond.

Container Basics

Learn all you need to know before embarking on this journey to a healthy gut.

Program Guide

Find your specific container plan to help you stay on track.

Calculate Your Health - Regular Hybrid Containers

This food tracker will be an important tool to help you track your progress during the 2-week reintroduction phase.

Reintroduction Food Sensitivity Tracker

These vegan food lists will give you ideas on what to put in your containers, and what to use when you make your meals and snacks.

Vegan Food Lists

This chart will help you evaluate your bowel movements.

Stool Chart

Nothing beats a classic açai bowl filled with gut-friendly plants like berries, banana, chia seeds, and flaxseeds. This refreshing snack will fill you up without sitting heavily in your stomach.

Acai Bowl

Who doesn't love a parfait? This gut-friendly sweet treat has a hint of mint and some puffed rice to bring a little crunch and energy to your day!

Coconut Yogurt Parfait

Start your morning off right with a tasty muffin alongside your morning coffee or tea to satisfy your sweet tooth for the day. These smell so good when they’re baking, you’ll never want to leave your home.

Banana Pear Muffins

What do you get when you combine mango, watermelon, pineapple, and honeydew with a little dash of chili powder? A delicious, gut-friendly spicy fruit salad that is a perfect balance between sweet and spicy! Enjoy this fruit salad as a midday snack or side dish to your favorite gut-friendly meal.

Spicy Fruit Salad

Craving a sandwich but not the carbs? Lighten up your lunch with carb-free Cloud Bread—a delicious bread alternative that's quick and easy to make with minimal cleanup. With a soft, fluffy texture and a just-baked fresh taste, it's a yummy way to pack in extra protein while cutting back on calories.

Cloud Bread

Here’s an easy recipe for Fermented Blueberries that requires no special equipment—just a little bit of time, and a tiny bit of math! Slightly savory with just a hint of saltiness, these are a great way to add tasty, healthy probiotics to a smoothie, oatmeal, or yogurt, or eat them alone as a snack. You’ll need a precise kitchen scale, a clean glass jar, and salt. Follow the recipe, wait seven days, and you’ll have a new twist on one of our summer favorite fruits. Bonus: This process also works well with cucumbers and root vegetables.

Fermented Blueberries

Ice cream to improve your gut health? Why not? This yummy Strawberry Banana Ice Cream is prepared in a few minutes with just a handful of ingredients, and zero added sugar. Blend frozen strawberries and bananas, light coconut milk, vanilla, and a pinch of salt to bring out the natural sweetness of the fruit—and enjoy! So easy and so creamy delicious, you’ll be surprised how something this healthy can be this good.

Strawberry Banana Ice Cream

In need of a little comfort food? This recipe brings you all the big flavors of your standard Chicken-Fried Steak but with a healthy makeover.

Chicken Fried Steak

Rich and creamy Chicken à la King gets a healthy makeover with this dairy-free—and delicious—meal. In place of heavy cream, this recipe uses cauliflower cream made from riced cauliflower and chicken broth that’s every bit as delicious as it is good for you. Sautéed chicken, mushrooms, red and green bell peppers, and onion are combined with the cauliflower cream sauce to bring this classic savory dish to life. Enjoy!

Chicken a la King with Cauliflower Cream Sauce

Here’s a savory, full-flavored healthy take on a Southern staple—Cauliflower Grits with Seared Mushrooms and Spinach. Starting with riced cauliflower, you’ll add chicken broth, nutritional yeast, chili powder, garlic, lemon juice, arrowroot slurry, lemon zest, and seasoning. It’s just a few minutes in a saucepan to get it all golden and delicious. Top with sautéed mushrooms and spinach, fresh tomatoes, and turkey bacon for a hearty, satisfying meal that never disappoints.

Cauliflower Grits with Seared Mushrooms and Spinach

Craving a simple, super-satisfying meal that’s delicious, and good for your gut? Our Crunchy Hummus Sandwich takes just minutes to make, and packs a ton of crisp, flavorful veggies into every bite. Spread hummus over toasted bread, and layer on pickled Italian vegetables, alfalfa sprouts, onion, tomato, and cucumber for a gut-friendly, hearty, and refreshing meal.

Crunchy Hummus Sandwich

Autumn introduces you to the key principles of the program—the 4 R’s—and explains which foods are most likely to cause digestive issues. You’ll remove these foods for the next four weeks, but you’ll also focus on nourishing your body with whole foods and supplements in a way that helps you feel better from day one.

The 4 R’s

You’re halfway through the program! This week Autumn wants you to focus on two things: getting better sleep and thoroughly chewing your food. First she shares tips for creating a relaxing nighttime routine to help you get a good night’s rest. Next she explains why breaking down your food is important for your digestion and overall eating habits.

Week Three: Building a Better Biome

Congrats, you’ve reached the end of the four weeks! Now what? If you’ve identified the foods that cause you discomfort, you can keep them out of your diet forever. However, if you’d like to see how your body reacts to the foods you’ve removed, Autumn will show you how to reintroduce them carefully while looking out for signs of sensitivity. A great next step is to follow the Portion Fix program to continue your healthy lifestyle and keep improving your gut health.

Reintroduction and What Comes Next

8 Plant - Based Vegan Shakeology Recipes

Introducing 4 Weeks Gut Protocol

Autumn gives you an overview of The 4 Week Gut Protocol and explains the key steps you’ll follow throughout the program. She’s broken it all down so it’s easy to get started and stay committed.