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

Recipes

Don’t want to roll your own sushi? Try this unique twist on sushi rolls! With salmon, avocado, cucumber, and rice, topped with a zesty cream cheese mix, this meal has all the flavors you love with less prep.

Simple Salmon Sushi Bake

Try giving hashbrowns a healthier spin! This dish is crafted from tender spaghetti squash, savory onion, and aromatic seasonings. With a crispy exterior and a fluffy interior, each bite is a burst of flavor and texture reminiscent of traditional hashbrowns.

Spaghetti Squash Hashbrowns

You're going to love this comforting, flavorful recipe. Tender spaghetti squash halves are filled with savory Gut-Friendly Italian Meatballs and marinara sauce, for a cozy dinner that will please the whole family.

Spaghetti Squash Meatball Boats

(Not included in regular BOD membership)

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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

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Berries and sweet potatoes were meant to be paired! Baked to perfection, the tender sweet potato is topped with creamy nut butter and berries, then drizzled with a touch of maple syrup. This is going to be your new favorite healthy snack.

Berry Bliss Sweet Potato

Start your day with a balanced meal that will keep you energized and satisfied for hours. Tender sweet potato halves are filled with fluffy scrambled eggs, crispy turkey bacon, and creamy avocado slices. It's a meal that's both delicious and nutritious.

Bacon and Egg Breakfast Sweet Potato

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.

Weeks

Workouts

All Levels

4 Weeks for Every Body

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.

4 Week Gut Protocol

Add some savory goodness to dinner with this stew recipe. Tender chicken, hearty vegetables, and cannellini beans are simmered in a broth infused with Italian seasoning for a soothing flavor your family and friends will love.

Savory Tuscan Stew

This gut-friendly sauerkraut is a delicious "trust the process" kind of recipe. With just two ingredients and a touch of patience, you can craft your own tangy sauerkraut bursting with flavor and packed with natural probiotics. Start fermenting your sauerkraut today and enjoy in 1 to 3 weeks!

Sauerkraut

We're giving sweet potatoes a savory twist! Crafted with homemade chorizo atop tender sweet potato halves, this is a wholesome dish bursting with vibrant flavors. Balanced with colorful kale and bell pepper, it's a satisfying meal that's as nutritious as it is delicious.

Protein-Powered Sweet Potato

Warm up with a comforting bowl of Potato Cheesesteak Soup, a hearty twist on the classic Philly favorite. It all comes together with a bit of ground beef, peppers, and potatoes, simmered in a creamy broth. Your whole family will love it.

Potato Cheesesteak Soup

This Pizza Night Salad is the perfect accent to your favorite slice. Romaine lettuce, chickpeas, cherry tomatoes, cucumbers, and pepperoncini make a delicious, filling salad base. Toss it in a savory homemade dressing to give it an extra burst of flavor.

Pizza Night Salad

Experience a burst of flavor with Mexican Coleslaw, a refreshing twist on your traditional coleslaw recipe. This dish is packed with crunchy veggies and made creamy by a homemade avocado dressing. It's perfect as a side dish or meal topper.

Mexican Coleslaw

Bet you never tried rice this flavorful, or this easy! This lemon rice is perfectly complemented by chopped carrots, celery, garlic, and aromatic spices, bringing the flavors of the Mediterranean straight to your kitchen.

Instant Pot Greek Lemon Rice

Try this wholesome twist on a classic family favorite. Made with extra-lean ground beef, organic tomato sauce, and aromatic spices, this hearty dish is satisfying and nourishing. Be sure to serve your sloppy joes on a gluten-free bun or lettuce wrap to keep things Gut Protocol-friendly.

Gut-Friendly Sloppy Joes

Your gut health journey should be satisfying and full of delicious flavors, and these meatballs deliver. Made from a delightful blend of lean ground turkey, gluten-free bread crumbs, and aromatic spices, you can eat them alone or pair them with another 4 Week Gut Protocol-approved dish.

Gut-Friendly Italian Meatballs

Nourish your gut with this Caesar salad recipe, featuring roasted squash, crunchy walnuts, and hearty kale, tossed in a homemade vegan dressing for a satisfyingly tangy taste. This salad is a must-try!

Gut-Friendly Caesar Salad

Try this comforting, creamy, vegan soup when you're craving some green goodness! Butter beans are mixed in a nourishing soup base made with blended zucchini, spinach, basil, and coconut cream. You can taste the freshness in every spoonful.

Green Goddess Soup

Chocolate lovers, you'll want to save this recipe! These bite-sized morsels have a crisp shell with a lusciously soft center that practically melts in your mouth. And at just 25 minutes from start to finish, these light, airy meringue cookies are the perfect quick fix for your dessert cravings.

Double Chocolate Meringue Cookies

Make sushi at home with this recipe for Cucumber Sushi Rolls! You'll be surprised by how fast and easy it is to take shrimp, avocado, bell pepper, cucumber, and sriracha, and turn it into a satisfying meal.

Cucumber Sushi Rolls

Enjoy a taste of Cuba's vibrant cuisine with this lentil soup. Prepared with a delicious blend of ham steak, veggies, and aromatic spices, this is a nourishing, hearty soup your family will crave. Plus, it's ready to enjoy in under an hour!

Cuban Lentil Soup

We're giving brussels sprouts a sweet glow-up. Roasted to perfection with juicy pineapple and savory turkey bacon, these sprouts are coated in a sweet and tangy glaze made from pineapple juice and maple syrup. Whether as a side dish or a flavorful snack, it’s sure to tantalize your taste buds with each crunchy bite.

Crispy Pineapple Glazed Brussels Sprouts

Warm up the evening with some cozy soup! This is a delicious twist on classic cabbage rolls, full of savory ground beef and hearty veggies. Ready to enjoy in just over half an hour, it's a quick, nourishing dinner you'll enjoy making time and time again.

Cozy Cabbage Roll

Whip up a quick and flavorful meal with these Chinese Glazed Chicken Noodles! Tender chicken breast cooked in a savory hoisin sauce pairs perfectly with shirataki noodles and a medley of vegetables in a fragrant broth. With just the right balance of sweet and savory flavors, this is a dish that will satisfy your cravings.

Chinese Glazed Chicken Noodles

If you love the flavor of a warm, spiced cake, these Chai Cupcakes are for you! The moist cake is topped with a luscious frosting, making the cupcakes light on sugar, and heavy on delicious taste.

Chai Cupcakes

We're taking salad up a notch with this flavorful, protein-rich dish. The salad is made with roasted butternut squash, black beans, avocado, and red onion, and tossed in a homemade jerk dressing. It's savory, a little spicy, and absolutely delicious.

Butternut Squash and Black Bean Salad with Jerk Dressing

Make a mouthwatering salmon bowl in just 25 minutes with a handful of wholesome ingredients and your air-fryer. Marinated salmon, edamame, and chopped avocado pair perfectly with brown rice and a creamy sauce for a flavorful fusion that promises to satisfy every craving!

Air-Fryer Salmon Bowl

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.

The Foundation of A Healthy Gut

Healthy Portion Controlled recipes. Requires Beachbody On Demand membership.

Fixate

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

The Foundation of A Healthy Gut

Program Overview

Featured

What Do I Get with The 4 Week Gut Protocol Recipes?

What Is The 4 Week Gut Protocol?

Meet Autumn

Meet Bobby

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