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.

Follow me on social media for more recipes, tips and encouraging posts @ InstagramFacebook, or email me at jenniferwoodfitness@gmail.com. 

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. 


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

Add me on social! Instagram @JenniferCWood 

Facebook @ Jennifer Covin Wood

Email me at jenniferwoodfitness@gmail.com

If you are looking for a Beachbody coach to help you with a workout program or nutrition program, please send me an email or message on social media. I'd love to help support you, guide you and encourage you. I run private accountability groups for clients and that is a free added benefit! 

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. 


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. 

I'd love to connect! Add me on social media.