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Learn How to Build a Balanced Plate 

Eat the Gains

Eat the Gains

Easy & Healthy Macro Friendly Recipes

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Easy Buffalo Chicken Breakfast Casserole (Whole30)

Last updated March 4, 2023 by Kelly Nardo | 10 Comments
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Chicken breakfast casserole in a casserole dish topped with avocado, hot sauce, and green onions. Next to it a ramekin of chopped green onions, ramekin of buffalo sauce, and half an avocado.

Buffalo chicken breakfast casserole made with eggs, chicken, buffalo sauce, and veggies. A perfect protein-packed and healthy breakfast and great … [Read more...]

Filed Under: Breakfast, Chicken, Dairy Free, Gluten Free, High Protein, Low Carb, Meal Prep, Oven, Paleo, Whole30 Tagged With: Breakfast, Buffalo, Casserole, Chicken, Dairy Free, Gluten Free, Paleo, Protein, Whole30

Easy Chicken Apple Sausage Patties Recipe

Last updated September 16, 2022 by Kelly Nardo | 41 Comments
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Chicken apple sausage patties in a large cast iron skillet. Two of them are lifted up on a spatula. The pan is sitting a brown linen with apples around it.

Easy and tasty homemade chicken apple sausage patties with just ground chicken, apple, onion, and spices. Great for breakfast or dinner. Gluten-free, … [Read more...]

Filed Under: 30 Minute Meals, Breakfast, Chicken, Dairy Free, Gluten Free, High Protein, Low Carb, Meal Prep, Paleo, Stove Top, Whole30 Tagged With: Apple, Breakfast, Gluten Free, Ground Chicken, Meal Prep, Onion, Paleo, Protein, Whole30

Pumpkin Chocolate Chip Protein Muffins

Last updated August 26, 2022 by Kelly Nardo | 178 Comments
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Overhead shot of pumpkin protein muffins on a metal cooling rack.

Pumpkin Chocolate Chip Protein Muffins made in the blender with oats, pumpkin, Greek yogurt, protein powder, pumpkin spice, and chocolate chips! High … [Read more...]

Filed Under: Breakfast, Desserts, Favorites, Gluten Free, Low Carb, Meal Prep, Meatless, Oven, Protein Powder, Snacks, Vegetarian Tagged With: Breakfast, Chocolate Chips, Eggs, Gluten Free, Greek Yogurt, Meal Prep, Protein, Protein Powder, Pumpkin, Rolled Oats, Snacks, Vegetarian

Peanut Butter & Jelly Stuffed Oatmeal Cups

Last updated February 11, 2022 by Kelly Nardo | 38 Comments
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A hand holding a peanut butter and jelly stuffed oatmeal cup with a bite taken out of it. Behind it is more on a baking rake.

Healthy Peanut Butter & Jelly Stuffed Oatmeal Cups are easy to make and require only 10 ingredients. They make a perfect grab-n-go breakfast, … [Read more...]

Filed Under: Breakfast, Dairy Free, Gluten Free, Meal Prep, Meatless, Oven, Snacks, Vegan, Vegetarian Tagged With: Almond Milk, Breakfast, Cinnamon, Dairy Free, Flax Seeds, Gluten Free, Jam, Maple Syrup, Meal Prep, Peanut Butter, Rolled Oats, Snacks, Vegan, Vegetarian

Paleo Zucchini Banana Bread

Last updated February 11, 2022 by Kelly Nardo | 20 Comments
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Healthy zucchini banana bread sliced on cutting board. Next to it is some shredded zucchini, sliced banana, and a bowl of honey.

A combo of 2 favorite loaves of bread, this Paleo Zucchini Banana Bread is grain and gluten-free, packed with zucchini and banana, and only sweetened … [Read more...]

Filed Under: Breakfast, Dairy Free, Desserts, Gluten Free, Meal Prep, Meatless, Oven, Paleo, Snacks, Vegetarian Tagged With: Breakfast, Dairy Free, Gluten Free, Meal Prep, Paleo, Snacks, Vegetarian

Berry Chia Jam

Last updated August 3, 2022 by Kelly Nardo | 11 Comments
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Overhead shot of a jar with berry chia jam with a spoonful of it overtop. Next to is a small bowl of chia seeds and a bowl of frozen berries.

No sugar added 2 ingredient Berry Chia Jam made with just frozen berries and chia seeds. Super easy to make and makes a great addition to add to … [Read more...]

Filed Under: Breakfast, Dairy Free, Gluten Free, Low Carb, Meal Prep, Meatless, Paleo, Stove Top, Vegan, Vegetarian, Whole30 Tagged With: Berries, Breakfast, Chia Seeds, Dairy Free, Gluten Free, Jam, Meal Prep, Paleo, Vegan, Vegetarian, Whole30

Sweet Potato and Asparagus Frittata

Last updated February 11, 2022 by Kelly Nardo | 8 Comments
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Overhead shot of a sweet potato frittata with asparagus topped with avocado and green onions.

Easy Sweet Potato Frittata with asparagus, artichokes, and goat cheese packs protein, carbs, and healthy fats. Perfect for balanced breakfast, brunch, … [Read more...]

Filed Under: Breakfast, Gluten Free, Meal Prep, Meatless, One Pan, Oven, Vegetables, Vegetarian Tagged With: Artichokes, Asparagus, Breakfast, Eggs, Gluten Free, Goat Cheese, Meal Prep, Primal, Protein, Sweet Potato, Vegetables, Vegetarian

Breakfast Salad with Poached Eggs

Last updated September 30, 2022 by Kelly Nardo | 2 Comments
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Overhead shot of a breakfast salad with veggies, sliced avocado, and two poached eggs with one of them cut open and the yolk is gushing out.

Veggie-packed breakfast that is full of protein, healthy fats, and tons of nutrients! This simple Breakfast Salad with poached eggs has all your … [Read more...]

Filed Under: Breakfast, Dairy Free, Gluten Free, Meal Prep, Oven, Paleo, Pork, Vegetables, Whole30 Tagged With: Breakfast, Dairy Free, Gluten Free, Meal Prep, Paleo, Protein, Salad, Vegetables, Vegetarian, Whole30

Crustless Pumpkin Quiche

Last updated September 1, 2022 by Kelly Nardo | 10 Comments
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Crustless pumpkin quiche in a pie pan with eggs, pumpkin, and kale behind it.

This Crustless Vegetable & Pumpkin Quiche is loaded with veggies, protein, and healthy fats and made with fresh pumpkin. It makes an easy paleo, … [Read more...]

Filed Under: Breakfast, Dairy Free, Gluten Free, Meal Prep, Oven, Paleo, Vegetarian, Whole30 Tagged With: Breakfast, Dairy Free, Eggs, Gluten Free, Kale, Meal Prep, Mushrooms, Paleo, Protein, Pumpkin, Quiche, Vegetarian, Whole30

Pumpkin Pie Butter

Last updated September 1, 2022 by Kelly Nardo | 57 Comments
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Jar filled with homemade pumpkin pie butter sprinkled with cinnamon. Next to it is a spoon with some on it, a pumpkin, and a plate of sliced apples in the back.

The taste of pumpkin pie in creamy butter form. This Pumpkin Pie Butter is perfect for spreading, dipping, and topping and it is paleo, vegan, … [Read more...]

Filed Under: Breakfast, Dairy Free, Desserts, Gluten Free, Low Carb, Meal Prep, Meatless, Oven, Paleo, Snacks, Vegan, Vegetarian, Whole30 Tagged With: Appetizers, Breakfast, Cinnamon, Cloves, Dairy Free, Ginger, Gluten Free, Maple Syrup, Meal Prep, Nutmeg, Paleo, Pumpkin, Snacks, Vegan, Vegetarian, Whole30

Cauliflower Oatmeal

Last updated September 14, 2022 by Kelly Nardo | 52 Comments
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Bowl of cauliflower oatmeal topped with berries and peanut butter with a spoon coming out of it. There is a small bowl of cut up strawberries next to it.

Cauliflower Oatmeal made with a combo of rolled oats and cauliflower rice makes an easy way to sneak in some veggies, fiber, and micronutrients into a … [Read more...]

Filed Under: 30 Minute Meals, Breakfast, Dairy Free, Gluten Free, High Protein, Lunch, Meal Prep, Meatless, One Pan, Protein Powder, Stove Top, Vegan, Vegetables, Vegetarian Tagged With: Almond Milk, Breakfast, Cauliflower Rice, Chia Seeds, Cinnamon, Dairy Free, Gluten Free, Meal Prep, Protein, Protein Powder, Rolled Oats, Vegan, Vegetables, Vegetarian

Healthy No Bake Protein Cookies (Vegan)

Last updated February 11, 2022 by Kelly Nardo | 20 Comments
This post contains affiliate links. Please read my policy page.

Healthy chocolate peanut butter no bake protein cookies on a parchment paper sprinkled with sea salt.

Easy and healthy chocolate peanut butter no bake protein cookies made with oats, peanut butter, chocolate protein powder, and bananas. Perfect for a … [Read more...]

Filed Under: Breakfast, Dairy Free, Desserts, Gluten Free, Meal Prep, Meatless, No Bake, Protein Powder, Snacks, Vegan, Vegetarian Tagged With: Banana, Breakfast, Chocolate, Dairy Free, Gluten Free, Meal Prep, Peanut Butter, Protein, Protein Powder, Rolled Oats, Snacks, Vegan, Vegetarian

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About Kelly

Hey there, I’m Kelly! On Eat the Gains you’ll find easy, delicious, and healthy recipes that help your body thrive and promote balance, along with macro tracking tips and nutrition education.

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