Mediterannean Veggie Bean Salad (4 Week Gut Protocol Recipe)

 Mediterannean Veggie Bean Salad 

A 4 Week Gut Protocol Recipe From Autumn Calabrese Instagram 

I absolutely love this recipe and I am not a huge fan of beans. It has so much flavor and its perfect to bring to a Memorial Day or 4th of July BBQ/Potluck! You can even add some gluten free pasta to beef it up to feed more people and still be on track with 4 Week Gut Protocol. Even if you are not following this nutrition program, you can make it. Everyone will love it! It's very light and refreshing but also fills you up and keeps you satisfied - which means less cravings and more weight loss results. 




Mediterranean Veggie Bean Salad 

1 can rinsed & drained black beans

1 can rinsed & drained chick peas

1/2 cup cucumbers (1 cucumber), peeled, remove seeds, quarter & slice

1/2 cup cherry tomatoes, sliced

1/4 cup black olives, sliced

1/4 cup green olives, sliced

1/2 cup chopped red onion

1/2 cup fresh chopped basil (I used lemon basil)


Dressing

1/4 olive oil (try 2 tbsp to lighten up)

1/4 cup red wine vinegar

1/4 cup lemon juice

1 tablespoon lemon zest

1/4 tsp salt

1/4 tsp pepper

1/4 tsp garlic powder.

Added a little chopped dill (optional)


Mix it up and enjoy


Makes approximately 4 servings, 1 cup each

1 Red B, 1 Green, 1 Orange, 2 tsps ( if following Portion Fix, Vegan Portion Fix, or 4 week gut protocol)


If you cut oil in half (2 tbsp) it will make 1 tsp each serving. 


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4 Week Gut Protocol Overnight Oats Recipe 4WGP

 


4 Week Gut Protocol Overnight Oats Recipe

4WGP overnight blueberry banana overnight oats is packed with fiber to keep you full all morning! Try swapping the fruit to switch it up. You can make a larger batch so less prep and clean up. This would be great with strawberries, some lemon juice and or zest, cherries, or you could even do half a banana and add a tsp of peanut butter or almond butter and a little cocoa powder for a peanut butter choco treat! 


Check out the video on instagram here

1/4 cup old fashioned oats

1/2 cup coconut milk beverage

2 tbsp sliced almonds

1 tbsp pumpkin seeds or pepitas

2 tsp chia seeds

1 tsp maple syrup or stevia

1/2 cup blueberries or fruit of choice

1/4 banana sliced (you might want to add this the morning of, mine got a little brown but not bad)

dash of cinnamon 

Combine all ingredients and pour into a glass jar. Store in refrigerator overnight. Enjoy!

Fixate and Gut Protocol container counts: 1 Yellow A, 1 blue, 1 orange, 1/2 tsp, 1 purple.

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Air fryer Asian Sriracha Salmon or Ahi Tuna Marinade Recipe

Air fryer Or Oven Asian Sriracha Salmon or Ahi Tuna Marinade Recipe 

This recipe is so easy and it’s so good! I like to have it with mashed cauliflower, roasted veggies or on a bed of kale (rub kale with tiny bit of sesame oil for a few min to soften) with some Asian dressing, cilantro, red onion, and slivered almonds. 


Ingredients:

2 tsp olive oil

2 tbsp. soy sauce, liquid aminos, or tamari sauce

1 tbsp. sriracha sauce (spicy)

1 tsp. sesame oil

1 tsp. minced garlic

1 tsp. grated fresh ginger

fresh pepper - a few twists

1 Tbsp  honey 

3 small pieces of salmon or ahi tuna thawed. If making a large filet you may need to double the marinade recipe. I like to use the extra marinade on top of the fish when cooking 


Line a pan with foil. Place skin side down. Cook in an air fryer at 330 - 350 (mine seems to run hot) for 10-15 min. Turn over about 8 min into cooking and pour on the remaining marinade. If you don’t like the skin don’t flip it. 


Great leftover the next day so I make extra and have the next day! Cook once eat twice! 


4WGP: 1 Red A, 1 tsp, 1 tsp honey

Fixate: 1 Red, 1 tsp


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4 Week Gut Protocol Strawberry Quinoa Coconut Yogurt Parfait (4WGP Recipe)

 4 Week Gut Protocol Strawberry Quinoa Parfait Recipe

Try this super simple and versatile recipe that hits that sweet tooth when you need it, or makes a great balanced breakfast with plant based protein, healthy fats and fruit. I will play with the recipe and see about doing overnight with some added coconut milk and I will share the update later. The toasted quinoa gives it some crunch and texture and helps you get in one of your plant based proteins (Red B!). This also works with Portion Fix/21 Day Fix. 

I share more recipe ideas and meal prep on my instagram stories or instagram. Follow me at JenniferCWood. Email me at jenniferwoodfitness@gmail.com if you do not have a coach and would like to be a part of an online accountability group for support and guidance or even if you would just like to connect with questions. 


Mix:


1 blue - coconut yogurt (so delicious)

1 purple - strawberries sliced into bite or smaller bite size

Stevia, 1 tsp maple syrup or 1 tsp honey


Top with: 


1/4 orange - chia seeds

1/3 yellow - toasted quinoa

3/4 orange - coconut flakes


4 Week Gut Protocol: 1 Red B, 1 Blue, 1 Purple, 1 orange



Make sure to count the sugar if using honey or maple syrup
Swap out with different fruits as desired. 


To toast quinoa:

Use a fine mesh strainer and rinse well. I usually make about 1/2 cup at a time and store in a jar in my cabinet.  Allow to drain in strainer for a few hours. Toast up in a pan on medium stirring occasionally until golden. Allow to fully cool then store. 

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