4 Week Gut Protocol Meal Plan Week 1

Fail to plan and plan to fail. This cliched phrase is over-used for a reason – it’s true. When you begin a diet with very particular points to follow, it’s important to set yourself up as much as possible. Creating a meal plan is the best way to do that. That’s why I’ll be sharing various gut protocol meal plans over the next few weeks.

While I won’t specify which foods you should reduce or which foods you should be focusing on, I did want to provide a roadmap for anyone struggling to figure out what to eat each week to improve their gut health. These recipes can be followed whether or not you’re following the gut protocol, but you may not have access to all of the recipes without it. You can always fill out this form to get more information about the recipes AND program!

The important thing to remember is this: try to cook as close to normal as possible. The point of doing protocols like this isn’t to shock your system or change your diet so dramatically that you immediately regain everything you lost. The point is to find out which foods your body needs, which foods it appreciates, and which foods it doesn’t handle well. This gut protocol meal plan should be simply a foundation for you to build on. Don’t be afraid to eat leftovers and keep it simple!

Breakfast

• Fixate Breakfast Sausage
• Oatmeal (look for a brand with little to no added sugar)
• Sautéed Vegetables
• Banana Oat Pancakes
• Mexican Tofu Scramble
• Blueberry Banana Overnight Oats
• Bell Pepper with Two Eggs (Slice the bell pepper and sauté the open end then flip, crack an egg into each open pepper, cover, and cook until eggs set.)
• PB & J Baked Oatmeal
• Turkey Sausage (look for a brand without nitrites or nitrates)
• Asparagus

Lunch

• Digestive Papaya Salad
• Crunchy Hummus Sandwich (add sliced turkey)
• Burrito Bowl (skip the cheese and use coconutmilk yogurt)
• Baked Salmon with Lentils and Sautéed Vegetables

Dinner

• Chili Lime Chicken with Mango Salsa, Spanish Rice, Steamed Broccoli
• Chicken Noodle Soup
• Must-Have Meatloaf with Sweet Potato Fries and Green Beans
• Fixate Shepherd’s Pie

Snacks

• Gut Check Energy Bites
• Bell Peppers with Vegan Ranch (Simple Truth brand has a great one) and Fruit
• Strawberry Banana Ice Cream
• Fruit with Nut Butter and Mixed Nuts

Tag me on Instagram if you make any of the recipes from this gut protocol meal plan! @snarkymothernutrition I’ll share them with my followers.