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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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Grapefruit Crush

Last updated August 3, 2022 by Kelly Nardo | 2 Comments
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Close up of a grapefruit crush with a grapefruit wedge in it. Behind it is another one and half a grapefruit.

Light and refreshing Grapefruit Crush recipe using only 4 ingredients for an easy grapefruit cocktail! Just like an orange crush, but made with … [Read more...]

Filed Under: Dairy Free, Drinks, Gluten Free, Vegan, Vegetarian Tagged With: Dairy Free, Gluten Free, Grapefruit, Triple Sec, Vegan, Vegetarian, Vodka

Seed Cycling Energy Balls

Last updated February 11, 2022 by Kelly Nardo | 48 Comments
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Seed cycling energy balls on a plate. On the side of it is two containers of seed cycling seeds.

Vegan homemade Seed Cycling Energy Balls (2 flavors) to help balance your hormones for a healthy menstrual cycle. Made with seeds, dates, spices, … [Read more...]

Filed Under: Breakfast, Dairy Free, Gluten Free, Meal Prep, Meatless, No Bake, Protein Powder, Snacks, Vegan, Vegetarian, Wellness Tagged With: Chocolate, Cinnamon, Dairy Free, Dates, Flax Seeds, Gluten Free, Hormone Balance, Meal Prep, Protein, Protein Powder, Pumpkin Seeds, Seed Cycling, Sesame Seeds, Snacks, Sunflower Seeds, Vegan, Vegetarian, Women's Health

Grilled Cilantro Lime Shrimp with Avocado Lime Sauce

Last updated June 12, 2022 by Kelly Nardo | 10 Comments
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White plate filled with easy grilled shrimp skewers with avocado sauce and lime wedges.

Fire up your grill and make this Grilled Cilantro Lime Shrimp with Avocado Lime Sauce. Just 5 ingredients for a quick, healthy, flavorful, and … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Grill, Low Carb, Main Course, Meal Prep, Paleo, Seafood, Whole30 Tagged With: Appetizers, Avocado, Cilantro, Dairy Free, Gluten Free, Lime, Meal Prep, Paleo, Protein, Shrimp, Whole30

Sun-Dried Tomato Chicken Burgers with Avocado Basil Aioli

Last updated May 5, 2022 by Kelly Nardo | 14 Comments
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A hand holding a sun-dried tomato chicken burger wrapped with lettuce with a basket of sweet potato fries behind it.

Sun-Dried Tomato Chicken Burgers will be your new favorite healthy chicken burger recipe! Made with only a few simple ingredients, packed with flavor, … [Read more...]

Filed Under: 30 Minute Meals, Chicken, Dairy Free, Gluten Free, Grill, High Protein, Low Carb, Lunch, Main Course, Meal Prep, Paleo, Whole30 Tagged With: Avocado, Basil, Chicken, Coconut Flour, Dairy Free, Gluten Free, Mayo, Meal Prep, Paleo, Protein, Sun-Dried Tomatoes, Whole30

Pumpkin Peanut Butter Dog Treats

Last updated September 1, 2022 by Kelly Nardo | 30 Comments
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Frozen pumpkin peanut butter dog treats spread out on a white counter top with some stacked on top of each other.

Frozen Pumpkin Peanut Butter Dog Treats made with only 3 ingredients that your dog will absolutely love! Pumpkin, peanut butter, and coconut oil are … [Read more...]

Filed Under: Dairy Free, Gluten Free, Snacks Tagged With: Coconut Oil, Dairy Free, Dog Treats, Gluten Free, Peanut Butter, Pumpkin, Snacks

Beet Burger

Last updated February 11, 2022 by Kelly Nardo | 12 Comments
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Close up of a beet burger on a bun with lettuce, tomato, and mashed avocado.

Vegan Beet Burger made with shredded beets, lentils, pecans, and spices for an easy and fun spin on veggie burgers. Packed with 8 grams of plant-based … [Read more...]

Filed Under: Dairy Free, Gluten Free, Main Course, Meal Prep, Meatless, Stove Top, Vegan, Vegetarian Tagged With: Beets, Dairy Free, Gluten Free, Lentils, Meal Prep, Oats, Onion, Pecans, Rolled Oats, Vegan, Vegetables, Vegetarian

Broccoli Fried Rice

Last updated November 14, 2022 by Kelly Nardo | 4 Comments
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Bowl of broccoli fried rice on a white linen with chopsticks next to it and behind it a stalk of ginger, half a lime, green onions, and bowl of coconut aminos.

Healthy Broccoli Fried Rice is made from riced broccoli instead of rice! One cup has 7 grams of protein and takes just 15 minutes to make! It makes a … [Read more...]

Filed Under: Dairy Free, Gluten Free, Low Carb, Lunch, Meal Prep, Meatless, One Pan, Side Dishes, Stove Top, Vegetables, Vegetarian, Whole30 Tagged With: Appetizers, Broccoli, Carrots, Coconut Aminos, Corn, Dairy Free, Eggs, Garlic, Ginger, Gluten Free, Meal Prep, Mushrooms, Onion, Peas, Vegetables, Vegetarian

Smoked Brisket with Dry Rub (Paleo/Whole30)

Last updated September 30, 2022 by Kelly Nardo | 15 Comments
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Smoked brisket sitting on a cutting board with a free pieces cut from it

Melt in your mouth Smoked Brisket with Dry Rub made on a Traeger for the perfect juicy and tender brisket. It's dry rubbed with simple spices and … [Read more...]

Filed Under: Beef, Dairy Free, Gluten Free, High Protein, Low Carb, Main Course, Meal Prep, Paleo, Whole30 Tagged With: Beef, Brisket, Dairy Free, Gluten Free, Meal Prep, Paleo, Protein, Traeger, Whole30

Red Enchilada Sauce

Last updated May 26, 2022 by Kelly Nardo | 18 Comments
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A jar of homemade red enchilada sauce with a spoon in it. Next to the jar is some cilantro and a kitchen towel.

This easy and healthy homemade Red Enchilada Sauce Recipe will become a new favorite! Made from broth, spices, tomato paste, and ghee, it comes … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Meal Prep, Paleo, Side Dishes, Snacks, Vegetarian, Whole30 Tagged With: Appetizers, Broth, Chili Powder, Cinnamon, Cumin, Dairy Free, Garlic Powder, Ghee, Gluten Free, Meal Prep, Onion Powder, Oregano, Paleo, Tomato Paste, Vegetarian, Whole30

Whole30 Pizza with Chicken, Bacon, & Ranch

Last updated September 30, 2022 by Kelly Nardo | 20 Comments
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Whole30 pizza on sweet potato rounds with chicken, bacon, and ranch on top.

Chicken, bacon, & ranch on sweet potatoes rounds to make individual pizzas! This Whole30 Pizza make a healthy alternative to your typical pizza, … [Read more...]

Filed Under: Appetizers, Chicken, Dairy Free, Gluten Free, Main Course, Meal Prep, Oven, Paleo, Side Dishes, Snacks, Whole30 Tagged With: Appetizers, Bacon, Chicken, Dairy Free, Gluten Free, Meal Prep, Paleo, Pizza, Protein, Ranch, Snacks, Sweet Potato, Whole30

Chicken Bacon Ranch Salad

Last updated February 11, 2022 by Kelly Nardo | 8 Comments
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Large glass bowl filled with chopped chicken bacon ranch ranch salad.

Chopped chicken bacon ranch salad made with fresh veggies, chicken, bacon, avocado, and tossed with ranch dressing. Super easy to make, comes together … [Read more...]

Filed Under: 30 Minute Meals, Appetizers, Chicken, Dairy Free, Gluten Free, High Protein, Low Carb, Lunch, Main Course, Meal Prep, Paleo, Stove Top, Vegetables, Whole30 Tagged With: Appetizers, Avocado, Bacon, Chicken, Cucumber, Dairy Free, Gluten Free, Lettuce, Meal Prep, Onion, Paleo, Protein, Ranch, Salad, Tomato, Vegetables, Whole30

Healthy No Bake Protein Cookies (Vegan)

Last updated February 11, 2022 by Kelly Nardo | 20 Comments
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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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