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Learn How to Build a Balanced Plate 

Eat the Gains

Eat the Gains

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Rosemary Garlic Air Fryer Potatoes

Last updated February 14, 2022 by Kelly Nardo | 21 Comments
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Plate of crispy rosemary garlic air fryer potatoes with a small ramekin of ketchup next to them.

The best crispy Rosemary Garlic Air Fryer Potatoes! You only need 35 minutes, 5 ingredients, and 1 tablespoon of oil for a delicious and healthy side … [Read more...]

Filed Under: Air Fryer, Appetizers, Breakfast, Dairy Free, Gluten Free, Lunch, Meal Prep, Meatless, Paleo, Side Dishes, Vegan, Vegetables, Vegetarian, Whole30 Tagged With: Air Fryer, Appetizers, Dairy Free, Garlic, Gluten Free, Meal Prep, Paleo, Potatoes, Rosemary, Vegan, Vegetables, Vegetarian, Whole30

Veggie Power Bowl

Last updated September 14, 2022 by Kelly Nardo | 10 Comments
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Veggie power bowl with kale, butternut squash, parsnips, beets, avocado, walnuts, and dried cranberries. It is topped with tahini dressing. Next to is is another bowl, half an avocado, bowl of walnuts, and a kitchen towel.

Easy veggie power bowl loaded with butternut squash, beets, parsnips, kale, avocado, walnuts, and dried cranberries and then tossed … [Read more...]

Filed Under: Dairy Free, Gluten Free, Lunch, Main Course, Meal Prep, Meatless, Oven, Paleo, Vegan, Vegetables, Vegetarian, Whole30 Tagged With: Avocado, Beets, Butternut Squash, Coconut Aminos, Dairy Free, Gluten Free, Kale, Meal Prep, Paleo, Parsnips, Salad, Tahini, Vegan, Vegetables, Vegetarian, Walnuts, Whole30

Curried Butternut Squash Soup

Last updated September 14, 2022 by Kelly Nardo | 15 Comments
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Bowl of curried butternut squash soup topped with coconut milk, hot sauce, sliced jalapenos, cashews, and cilantro. Behind it is another bowl and a clove of garlic and fresh ginger.

40 minutes make the most deliciously creamy curry soup! Curried Butternut Squash Soup is packed with veggies and is made in the Instant … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Lunch, Main Course, Meal Prep, Meatless, One Pan, Paleo, Side Dishes, Vegan, Vegetables, Vegetarian, Whole30 Tagged With: Appetizers, Butternut Squash, Cauliflower, Coconut Milk, Curry Paste, Curry Powder, Dairy Free, Ginger, Gluten Free, Instant Pot, Meal Prep, Paleo, Soup, Vegan, Vegetables, Vegetarian, Whole30

Air Fryer Buffalo Wings

Last updated September 30, 2022 by Kelly Nardo | 26 Comments
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Overhead shot of a pile of air fryer buffalo wings on a baking sheet garnished with chopped green onions. Next to them in are two bowls of blue cheese dressing and hot sauce with celery and carrots on the side.

The BEST crispy air fryer buffalo wings! Tossed in spices, baked until the most perfect crispy skin while keeping the meat juicy and tender, and then … [Read more...]

Filed Under: Air Fryer, Appetizers, Chicken, Dairy Free, Gluten Free, High Protein, Low Carb, Main Course, Paleo, Whole30 Tagged With: Air Fryer, Appetizers, Buffalo Sauce, Chicken, Chicken Wings, Dairy Free, Gluten Free, Paleo, Protein, Snacks, Whole30

Turnip Fries

Last updated February 12, 2022 by Kelly Nardo | 4 Comments
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Plate of baked turnip fries and a ramekin of ketchup. The fries are sprinkled with a little parsley.

Easy turnip fries make a healthy and low-carb alternative to your typical potato French fries. Seasoned with garlic, cumin, and paprika and made in … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Low Carb, Meal Prep, Meatless, Oven, Paleo, Side Dishes, Vegan, Vegetables, Vegetarian, Whole30 Tagged With: Appetizers, Dairy Free, Gluten Free, Meal Prep, Paleo, Turnip, Vegan, Vegetables, Vegetarian, Whole30

Raw Pad Thai Salad

Last updated February 12, 2022 by Kelly Nardo | 4 Comments
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Plate filled with raw pad thai salad made from zucchini noodles, carrots, and bell peppers. It is garnished with lime wedges, cilantro, and peanuts. Next to it is a bowl of peanuts, white linen, and half a lime.

Raw pad thai made from zucchini noodles, carrots, bell peppers, and a creamy peanut butter vegan pad Thai sauce makes a healthy, easy, and … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Low Carb, Lunch, Meal Prep, Meatless, Side Dishes, Vegan, Vegetables, Vegetarian Tagged With: Appetizers, Carrots, Cilantro, Coconut Aminos, Dairy Free, Gluten Free, Meal Prep, Peanut Butter, Peppers, Salad, Thai, Vegan, Vegetables, Vegetarian, Zucchini, Zucchini Noodles

Buffalo Brussel Sprouts (Vegan/Whole30)

Last updated February 12, 2022 by Kelly Nardo | 28 Comments
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A bunch of buffalo brusssel sprouts topped with cheesy buffalo sauce and fresh dill on a baking sheet.

Vegan and Whole30 roasted Buffalo Brussel Sprouts made with hot sauce, spices, and nutritional yeast for the best brussel sprouts recipe! They will be … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Low Carb, Lunch, Meal Prep, Meatless, Oven, Paleo, Side Dishes, Vegan, Vegetables, Vegetarian, Whole30 Tagged With: Appetizers, Brussel Sprouts, Buffalo, Dairy Free, Gluten Free, Meal Prep, Paleo, Vegan, Vegetables, Vegetarian, Whole30

Chipotle Salmon

Last updated September 30, 2022 by Kelly Nardo | 6 Comments
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Plate of air fryer salmon that is covered in chipotle mayo. Next to it is roasted broccoli and cauliflower rice. Behind it is the jar of mayo and another plate of salmon.

Easy Chipotle Salmon makes a quick and delicious protein option for any meal! It's only 2 ingredients and can be cooked in the air fryer or oven. Low … [Read more...]

Filed Under: 30 Minute Meals, Air Fryer, Dairy Free, Gluten Free, High Protein, Low Carb, Lunch, Main Course, Meal Prep, Oven, Paleo, Seafood, Whole30 Tagged With: Air Fryer, Chipotle Mayo, Dairy Free, Gluten Free, Meal Prep, Paleo, Protein, Salmon, Whole30

Whiskey Glazed Sweet Potatoes

Last updated September 30, 2022 by Kelly Nardo | 6 Comments
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Bowl of glazed sweet potatoes topped with bacon and green onions. Next to is a bowl of green onions and behind it a glass of whiskey.

Whiskey Glazed Sweet Potatoes with Bacon makes the perfect holiday side dish. Sweet potatoes are roasted and then tossed with a sweet and spicy … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Meal Prep, Oven, Pork, Side Dishes, Vegetables Tagged With: Appetizers, Bacon, Cinnamon, Dairy Free, Gluten Free, Sweet Potato, Vegetables, Whiskey

Roasted Red Pepper & Squash Soup

Last updated February 12, 2022 by Kelly Nardo | 12 Comments
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A bowl of roasted red pepper and squash soup stopped with chopped parsley and pepper. Around it is 2 pieces of bread, another bowl of soup, and a tan linen.

An easy and creamy veggie-based soup, this Roasted Red Pepper & Squash Soup is perfect for chilly nights. Made from roasted red peppers, … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Lunch, Meal Prep, Meatless, Oven, Paleo, Side Dishes, Vegan, Vegetables, Vegetarian, Whole30 Tagged With: Appetizers, Dairy Free, Gluten Free, Meal Prep, Paleo, Soup, Squash, Vegan, Vegetables, Vegetarian, Whole30

Sausage Stuffed Acorn Squash

Last updated September 30, 2022 by Kelly Nardo | 18 Comments
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Sausage stuffed acorn squash filled with ground pork, apples, pecans, cranberries, and spices. It is sitting on a baking sheet surrounded by more stuffed squash with the filling scattered across on the silicone mat they are sitting on.

Hearty and comforting Sausage Stuffed Acorn Squash with apples, pecans, and cranberries make an easy and delicious holiday dish that only requires 11 … [Read more...]

Filed Under: Dairy Free, Gluten Free, High Protein, Main Course, Meal Prep, Oven, Paleo, Pork, Whole30 Tagged With: Apple, Cinnamon, Dairy Free, Gluten Free, Meal Prep, Paleo, Pecans, Protein, Sausage, Squash, Whole30

Pomegranate Guacamole

Last updated February 12, 2022 by Kelly Nardo | 2 Comments
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Large plate filled with chips and a bowl of pomegranate guacamole topped with a lime wedge.

An easy and festive appetizer, this Pomegranate Guacamole comes together in 5 minutes and makes a beautiful dish at holiday parties or just a fun way … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Low Carb, Meatless, Paleo, Snacks, Vegan, Vegetarian, Whole30 Tagged With: Appetizers, Avocado, Dairy Free, Gluten Free, Guacamole, Holiday, Paleo, Pomegranates, Snacks, Vegan, Vegetarian, Whole30

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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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