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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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Pumpkin Chocolate Chip Protein Muffins

Published on September 24, 2021 by Kelly | Last updated August 26, 2022 | 131 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

Coffee Overnight Oats

Published on August 8, 2021 by Kelly | Last updated June 5, 2022 | 10 Comments
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Bowl of coffee overnight oats topped with cashew butter and coffee beans with a spoon in it. Next to it is a tan kitchen towel, a bowl of coffee beans, and a small bowl of cinnamon.

Combine cold brew coffee, rolled oats, yogurt, chia seeds, nut butter, and spices to make these creamy Coffee Overnight Oats. Just 5 minutes to … [Read more...]

Filed Under: Breakfast, Gluten Free, High Protein, Meal Prep, Meatless, No Bake, Snacks, Vegetarian Tagged With: Breakfast, Cashew Butter, Chia Seeds, Cinnamon, Coffee, Gluten Free, Greek Yogurt, Honey, Meal Prep, Oats, Protein, Rolled Oats, Snacks, Vegetarian

Buffalo Chicken Zucchini Boats

Published on June 14, 2021 by Kelly | Last updated February 11, 2022 | 8 Comments
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Close up of buffalo chicken zucchini boats topped with blue cheese dressing and green onions.

Healthy Buffalo Chicken Zucchini Boats loaded with buffalo chicken, baked for 30 minutes, and topped with a healthy blue cheese dressing. Super easy … [Read more...]

Filed Under: Chicken, Gluten Free, High Protein, Low Carb, Main Course, Meal Prep, Oven, Paleo, Whole30 Tagged With: Blue Cheese, Buffalo Chicken, Buffalo Sauce, Gluten Free, Greek Yogurt, Lemon Juice, Meal Prep, Paleo, Protein, Whole30, Zucchini

Lemon Asparagus Pasta with Feta

Published on May 20, 2021 by Kelly | Last updated May 5, 2022 | 22 Comments
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Pan of lemon asparagus pasta with creamy feta sauce topped with red pepper flakes. Around the pan is some lemons, herbs, and spices.

Light and refreshing Lemon Asparagus Pasta combine pasta and asparagus with a creamy lemon feta sauce made from greek yogurt, feta, lemon, and herbs. … [Read more...]

Filed Under: 30 Minute Meals, Gluten Free, Lunch, Main Course, Meal Prep, Meatless, Stove Top, Vegetables, Vegetarian Tagged With: Asparagus, Feta, Gluten Free, Greek Yogurt, Lemon Juice, Olive Oil, Parsley, Pasta, Protein, Vegetables, Vegetarian

Jalapeño Popper Chicken Casserole

Published on April 30, 2020 by Kelly | Last updated February 11, 2022 | 52 Comments
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Cast iron filled with low carb jalapeño popper chicken casserole topped with sliced jalapeños.

Lightened-up Jalapeño Popper Chicken Casserole combines your favorite aspects of jalapeños poppers and packs it into a warm and comforting healthy … [Read more...]

Filed Under: Appetizers, Chicken, High Protein, Low Carb, Main Course, Meal Prep, One Pan, Side Dishes, Snacks Tagged With: Appetizers, Cauliflower Rice, Cheese, Chicken, Cream Cheese, Greek Yogurt, Jalapeno, Meal Prep, Nutritional Yeast, Onion, Peppers, Pretzels, Protein, Snacks

Chocolate Beet Smoothie

Published on April 16, 2020 by Kelly | Last updated May 26, 2022 | 50 Comments
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Two chocolate beet smoothies in jars topped with cacao nibs and gold straws in them. In front of them is a teaspoon filled with cacao powder and behind them is a tan linen.

Chocolate Beet Smoothie made with beets, greek yogurt, nut butter, and cacao. The combo of chocolate and beets packs vitamins, minerals, & … [Read more...]

Filed Under: 30 Minute Meals, Breakfast, Desserts, Drinks, Gluten Free, High Protein, Lunch, Meatless, No Bake, Protein Powder, Snacks, Vegetarian Tagged With: Beets, Breakfast, Cashew Butter, Cauliflower Rice, Chocolate, Cinnamon, Gluten Free, Greek Yogurt, Honey, Pre-workout, Primal, Protein, Smoothie, Snacks, Vegetables, Vegetarian

How to Make Tzatziki Sauce

Published on March 10, 2020 by Kelly | Last updated March 23, 2020 | 18 Comments
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Bowl of homemade tzatziki topped with fresh dill and olive oil with a spoon coming out of it. Around it is sliced carrots, cucumbers, and peta bread with two lemon wedges.

How to Make Tzatziki Sauce! This healthy and easy tzatziki sauce will become a staple in your house. Only 6 ingredients and you can make using Greek … [Read more...]

Filed Under: Appetizers, Gluten Free, Meal Prep, Paleo, Snacks, Vegan, Vegetarian, Whole30 Tagged With: Appetizers, Coconut, Cucumber, Dairy Free, Dill, Dips, Gluten Free, Greek Yogurt, Lemon Juice, Meal Prep, Olive Oil, Paleo, Primal, Vegan, Vegetarian, Whole30

California Avocado Frozen Yogurt

Published on June 27, 2019 by Kelly | Last updated June 12, 2022 | 4 Comments
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Avocado frozen yogurt in a loaf pan with a ice cream scoop in there that scooped some out. It is on a towel with avocado and ice cream cones around it.

California Avocado Frozen Yogurt made with yogurt, avocados, lime juice, honey, and salt in your ice cream maker for a healthy and delicious sweet … [Read more...]

Filed Under: Desserts, Gluten Free, Low Carb, Meatless, No Bake, Snacks, Vegetarian Tagged With: Avocado, Gluten Free, Greek Yogurt, Protein, Snacks, Vegetarian

Quinoa Pistachio Peach Yogurt Parfait

Published on September 1, 2015 by Kelly | Last updated August 28, 2018 | Leave a Comment
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Quinoa Pistachio Peach Yogurt Parfait

A sweet and salty breakfast, this Quinoa Pistachio Peach Yogurt Parfait is packed with protein, carbs, and healthy fats and perfect for on the go. … [Read more...]

Filed Under: Breakfast, Gluten Free, Vegetarian Tagged With: Breakfast, Gluten Free, Greek Yogurt, Peach, Pistachio, Protein, Quinoa, Vegetarian

Toasted Oats & Apricot Yogurt Bowl

Published on June 8, 2015 by Kelly | Last updated August 28, 2018 | Leave a Comment
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Toasted Oats & Apricot Yogurt Bowl

Caramelized apricots and toasted oats & coconut make this Apricot Yogurt Bowl protein and fiber packed breakfast perfect for summertime. Hey, I'm … [Read more...]

Filed Under: Breakfast, Gluten Free, Vegetarian Tagged With: Breakfast, Coconut, Gluten Free, Greek Yogurt, Oats, Protein

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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