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You are here: Home / Archives for Coconut Oil

Coconut Oil

A close up of a white bowl filled with homemade caramel popcorn.

Homemade Caramel Popcorn

Overhead shot of roasted delicata squash on a baking sheet.

Roasted Delicata Squash

Frozen pumpkin peanut butter dog treats spread out on a white counter top with some stacked on top of each other.

Pumpkin Peanut Butter Dog Treats

Peanut butter banana dog treats on a white counter top with a spoon of peanut butter and bananas next to them.

Frozen Peanut Butter Banana Dog Treats (3 Ingredients!)

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Hey there! Welcome to Eat the Gains™! I'm Kelly - nutrition coach, meal prep expert, and lover of food and fitness. I like to create healthy recipes that make my body feel good inside and out and fuel my active lifestyle. Here you'll find lots of easy & tasty whole food recipes, workouts, and a little indulgence, because who doesn't love a spicy margarita! Find out more about Kelly…

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Greek chicken meatballs! These oven-baked meatball Greek chicken meatballs! These oven-baked meatballs are full of fresh herbs and spices, onion and garlic, some feta, and tons of flavor. And super easy to make as all you have to do is combine the ingredients, roll them into balls, and bake. Eat them as is or serve them with your favorite Greek components (I love herby rice, greek salad, and obviously all the tzatziki). Great for meal prep and ready in about 35 minutes!⁠⠀
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Full recipe on @eatthegains - link in profile or just search 'greek' in the search bar on the page!⁠⠀
https://eatthegains.com/greek-chicken-meatballs/⁠⠀
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipes #iifymfood #cookingwithlove #easyrecipes #easycooking #easymeals #quickmeals #easydinner #healthyrecipe #makesmewhole #foodfreedom #nutritioncoach #thekitchn #allfoodsfit #eatgoodlivegood #eatrealfood #weeknightdinner #goodeats #goodmoodfood #glutenfreerecipes #greekfood #bowlfood
Why I'm not the biggest fan of meal plans & why I Why I'm not the biggest fan of meal plans & why I don't give them to my clients…⠀
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First, I think meal plans can be great if you want to make them. We write out what we are going to have for dinner each night at the beginning of the week to have a game plan! It also helps with buying groceries & saving money. Do we always stick to it? No.⠀
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What I'm referring to is when you follow a meal plan given to you by someone for X amount of days for every meal.⠀
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I have people coming to me saying they followed a specific meal plan for some time, but now what? Things like they ate the same plan for a year and are tired of eating those foods (true story). Or me asking people to send me their previous meal plan so I can see how they ate and it has things like 2 tablespoons of avocado or 1 tablespoon of almonds (unfortunately, another true story).⠀
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Meal plans are generic & rarely set people up for the long run. We all have different tastes, preferences, & backgrounds. What works for me isn't going to work for you.⠀
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Other problems:⠀
- what happens at the end of the 10, 15, 30, or X days? Do you go back to day 1?⠀
- what if you don't like/want something on it?⠀
- what if you are still hungry?⠀
- what does it teach you in the long run? Pretty much to look off something and follow it. Not how to build balanced plates, no intuition with cooking, no bio-individuality, and learning how much food works for you.⠀
- what do you do when you want to go off plan? Like hello, random pizza date night! Do you feel guilty for not following a plan? Food should not make you feel guilty.⠀
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Food is meant to be enjoyed and with that comes eating the foods we want. Eating what we're craving. Listening to our bodies and following their lead. Our bodies are so smart. If you are craving carbs, you probably aren’t getting enough. And following a meal plan isn’t going to tell you that.⠀
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Go ahead and plan your meals and I'm not saying never follow them. They can give great inspiration when you are burnt out or need help. But if you have to rely on them week after week, let's start learning how to build balanced meals/plates⠀
📷 : @ambervickeryphotography 
#eatthegains
6 sauces that aren't mayo!! Y'all know I love a go 6 sauces that aren't mayo!! Y'all know I love a good sauce and they pretty much make my food world go round. Not only do they add variety and flavor, but it's easy to use proteins and veggies over and over again when you have fun sauces. ⁠⠀
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If you are getting into a rut or bored with your food, try to spice it up with some sauce. Most are made in the @vitamix and all of them are Whole30, paleo, vegan, and gluten and dairy-free. Which one do you want to try first?!⁠⠀
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Full recipes are on @eatthegains - tap the link in my profile and then just search sauces in the search bar on the page!⁠⠀
https://eatthegains.com/6-whole30-sauces-that-arent-mayo/⁠⠀
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipe #easyrecipes #easycooking #easymeals #healthyrecipe #makesmewhole #foodfreedom #nutritioncoach #thekitchn #eatgoodlivegood #eatrealfood #weeknightdinner #goodmoodfood #goodeats #whole30 #plantbased #eatplants #veganfoods #januarywhole30 #whole30recipes #glutenfreerecipes #dairyfreerecipes #myvitamix
Buffalo chicken stuffed sweet potatoes! This recip Buffalo chicken stuffed sweet potatoes! This recipe has my heart. It combines two of my favorite foods, sweet potatoes and buffalo sauce. Add in shredded chicken (one of my favorite easy proteins), some veggies, spicy mayo, hot sauce, and spices and you have a tasty appetizer, hearty dinner, or perfect game day meal. They are easy to make (with a few meal prep options) and absolutely delicious.

Full recipe on @eatthegains - link in profile or just search buffalo in the search bar on the page!⁠
https://eatthegains.com/buffalo-chicken-twice-baked-sweet-potatoes/
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#todayfood #thekitchn #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipes #iifymfood #easyrecipes #easycooking #easymeals #easydinner #healthyrecipe #makesmewhole #foodfreedom #nutritioncoach #eatgoodlivegood #eatrealfood #weeknightdinner #goodmoodfood #goodeats #whole30 #januarywhole30 #whole30recipes #glutenfreerecipes #dairyfreerecipes #buffalochicken #stuffedsweetpotato
Who got an air fryer for Christmas?!? We've been u Who got an air fryer for Christmas?!? We've been using ours for a couple of years and it's one of my favorite appliances. And our favorite thing to make in it is potatoes! We make them at least 3x a week and they come out perfectly crispy, you don't need a lot of oil, and are ready in about 30-35 minutes. These ones are tossed in rosemary and garlic, but really any spices work!⁠⠀
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Recipe is on @eatthegains - tap the link in my profile and then just search air fryer or potatoes in the search bar on the page!⁠⠀
https://eatthegains.com/air-fryer-potatoes/⁠⠀
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipe #easyrecipes #easycooking #easymeals #healthyrecipe #makesmewhole #foodfreedom #nutritioncoach #thekitchn #huffposttaste #eatgoodlivegood #eatrealfood #weeknightdinner #wellandgoodeats #airfryer #airfryerrecipes #goodeats #ilovecarbs #whole30 #plantbased #eatplants #veganfoods #januarywhole30
It’s casserole time of year! I had never made a It’s casserole time of year! I had never made a casserole until moving to Texas in my mid-20s, but I now love a good casserole. This turkey ranch spaghetti squash casserole is made with just 10 ingredients - it’s hearty and comforting, while still being healthy (lots of veggies and protein) and makes a great meal for the whole family or perfect to add to your meal prep. Top it with some ranch and hot sauce and you are good to go!

Recipe is on @eatthegains - tap the link in my profile and then just search turkey or spaghetti squash in the search bar on the page!⁠⠀
https://eatthegains.com/turkey-kale-ranch-casserole/⁠⠀
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipe #cookingwithlove #easyrecipes #easycooking #easymeals #quickmeals #easydinner #healthyrecipe #makesmewhole #foodfreedom #nutritioncoach #thekitchn #huffposttaste #eatgoodlivegood #eatrealfood #weeknightdinner #wellandgoodeats #goodeats #whole30 #casserole #groundturkey #januarywhole30
Hello 2021 and hello to this epic bagel sammie (an Hello 2021 and hello to this epic bagel sammie (and Cashew lol)!! Starting this new week/year with exactly how I want to approach the year - no food rules, listening to my body, being more mindful, and eating to feel good, both mentally and physically. Instead of heading into the new year taking things away from your life, making timelines, or adding in rules, try adding things to enrich it.

Things like:
- adding more veggies to your meals
- moving your body more 
- drinking more water
- getting more sleep
- more time being present in the moment
- more time outside
- more time reading

Do things to make your life better, not make it harder. Whatever it may be, adding things is a much more positive approach than taking things away or changing things up completely. And it's more realistic and sustainable in the long haul. Know that things take time too! The little things you do each day make a difference in the long run. 

What’s something you can add to your life in 2021? Here's to a happy, healthy, realistic, and sustainable year!
#eatthegains
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipe #easyrecipes #easycooking #easymeals #quickmeals #healthyrecipe #makesmewhole #foodfreedom #nutritioncoach #allfoodsfit #healthyish #eatgoodlivegood #eatrealfood #goodeats #ilovecarbs #breakfastsandwich #bagelsandwich #balanceddiet #balancedlifestyle #eatgoodfeelgood #ditchthediet
2020! I think we can all say, what a freaking year 2020! I think we can all say, what a freaking year?!

2020 was definitely not what we expected going into it and was probably one of the hardest years yet for so many reasons. It challenged us in ways we may have never thought. It taught us to grow and learn. But, looking back, there were definitely some good things that came out of it!

Some highlights for us:
- lots of family time 
- Cashew giving me a black eye 😳😂 (I had to lol)
- driving back east to see family and living at the beach for 2 months ☀️🌊
- Cashew being on a boat and loving every second of it 
- getting stronger 💪🏻💪🏻
- becoming a Nutritional Therapy Practitioner
- diving even more into my food freedom and loving it 
- a few home updates
- and a bunch of good food and recipes

I saw some great growth in 2020 as I have in previous years. It is a never-ending journey of learning and improving.​

I also feel like I have really found my voice and I want to pursue sharing it even more than I have before.

Last, but certainly not least and most importantly, I want to thank every single one of you for supporting Eat the Gains in 2020. For trying my recipes, leaving a comment and rating on recipes, sharing my website with your friends and family, commenting and messaging me on Instagram, and more.​ This community is seriously the best and I can’t thank you guys enough for supporting me. I’m so grateful for each and every one of you 🤗🤗 

Also, a huge thank you to Kaylin for helping me with Eat the Gains. She does so much behind the scenes and is a huge reason why we continue to see growth! And of course Mikey, my family, and friends for supporting me along this journey!​

Happy New Year and cheers to kicking some ass in 2021!!

Sharing more on @eatthegains as well as a roundup of the most popular recipes. Link in profile!
https://eatthegains.com/eat-the-gains-in-2020/
#eatthegains
Jalapeno popper chicken casserole - both Michael a Jalapeno popper chicken casserole - both Michael and I's favorite recipe published this year! Loaded with shredded chicken, jalapeños, some hidden veggies (you won't know they are in there!), and lightened up a bit with a mix of cream cheese and Greek yogurt. Topped with cheese and some crushed pretzels for some crunch! Eat it like a casserole or as a dip with some chips (our favorite way).⁠⠀
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Recipe is on @eatthegains - tap the link in my profile and then just search jalapeno in the search bar on the page!⁠⠀
https://eatthegains.com/jalapeno-popper-chicken-casserole/⁠⠀
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What’s everyone doing (or not doing) for New Yea What’s everyone doing (or not doing) for New Year’s Eve? Last year we made this pad Thai (we did rice noodles instead of sweet potato noodles though), watched TV, and watched fireworks from our front porch. This year is gonna look very similar but we decided to do grilled pizzas for dinner! Still need to find something on Netflix as we currently aren't watching anything (hit me with recommendations). Also heard it might flurry in Austin!! ❄️ 😳 Anyone else love a good chill holiday!?⁠⠀
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Recipe is on @eatthegains - tap the link in my profile and then just search pad thai in the search bar on the page!⁠⠀
https://eatthegains.com/healthy-chicken-pad-thai-paleo-whole30/⁠⠀
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#todayfood #iifymwomen #iifymrecipe #imsomartha #feedfeed #foodforfuel #cookingwithlove #easyrecipes #healthyrecipe #makesmewhole #spoonfeed⁣⁣ #yougottaeatthis #foodfreedom #nutritioncoach #thekitchn #allfoodsfit #healthyish #huffposttaste #cookingathome #eatgoodlivegood #eatrealfood #weeknightdinner #paleo #whole30 #padthai #chickenrecipes
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