Food Lists

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.

Vegan Food Lists

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.

Treats & Substitutions

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

Stool Chart

This chart will help you evaluate your bowel movements.

Tips to Reduce and Manage Stress

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

Daily Tracker

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

Measurement Tracker

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

The 4 Week Gut Protocol Meal Planning Toolkit

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 Cookbook

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.

Cauliflower Grits with Seared Mushrooms and Spinach

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.

Chicken a la King with Cauliflower Cream Sauce

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!

Vegan BLT

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.

Strawberry Banana Ice Cream

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.

Blueberry Banana Overnight Oats

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.

Vegan Potato Cheese Soup

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.

Crunchy Hummus Sandwich

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.

Smoky Chicken Lettuce Wraps

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!

Acai Bowl

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.

Beat the Bloat Salad

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.

Coconut Yogurt Parfait

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!

Gut Check Energy Bites

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.

Super Green Pops

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.

Vegan Apple Ginger Shakeology Smoothie

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.

1-Minute Trail Mix

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.

Chocolate Blueberry Recover Smoothie

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.

Smoky Salmon Wraps

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.

Banana Pear Muffins

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.

Papaya Pops

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!

Spicy Fruit Salad

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.

Fermented Blueberries

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.

Gluten-Free Fresh Bread

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.

Red Lentil Chili

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.

Chicken Fried Steak

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.

Teriyaki Carrots

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.

Brown Rice Pudding

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.

Fish Sticks

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.

Everything Bagel Salmon

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.

Pumpkinseed Crusted Pork Tenderloin

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!

Cloud Bread

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.