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You are here: Home / Archives for Maple Syrup

Maple Syrup

Pumpkin Pie Butter

Chocolate Peanut Butter Overnight Oats (Vegan)

Peanut Butter Oatmeal Chocolate Chip Bars

Oatmeal Chocolate Chip Muffins

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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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Enchilada night might be our new favorite night at

Enchilada night might be our new favorite night at our house! We used homemade red enchilada sauce (recipe on my site), stuffed them with shredded chicken and veggies, and then topped them with cheese, sour cream, diced tomatoes, avocado, and cilantro. I didn't measure anything but there is a play by play on my stories on how we made them. Happy weekend!!
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#mealprepideas #iifymrecipe #ifitfitsyourmacros #macrocounting #feedfeed #glutenfreerecipes #foodforfuel #cookingwithlove #easyrecipes #makesmewhole #iifymfood #spoonfeed⁣⁣ #healthyrecipe #yougottaeatthis #eatrealfood #justeatrealfood #foodfreedom #mealprep #healthyish #carbsarelife #nutritioncoach #fitrecipes #easydinner #whatsfordinner #enchiladas #weeknightdinner #todayfood

If you wanna change up your typical mashed potatoe

I know, I know, a salad. But this salad is it!! Ro

Instagram vs reality 😋 cheers to two years of m

Instagram vs reality 😋 cheers to two years of marriage Mikey! Grateful for doing life with you and finding someone that supports me in everything I do, including never vacuuming the house 😜 here’s to some good food tonight and eating 2-year-old wedding cake since we were in Australia last year! Also, can we talk about baby Cashew?!
photos: @ambervickeryphotography
#eatthegains #kellygoesham #ohyeahcashew

Easy meals for the win. And even though next week

Easy meals for the win. And even though next week is Thanksgiving, it’s never too early to have mash potatoes, right?!! ☺️ dinner from last night - pan-fried steak in butter, my whole30 mashed potatoes (recipe on my site) but used red potatoes cause that's what we had, and a simple salad. Happy Sunday friends, hope you had a good weekend!⁠⠀
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#iifymrecipe #ifitfitsyourmacros #macrocounting #feedfeed #glutenfreerecipes #foodforfuel #cookingwithlove #easyrecipes #makesmewhole #iifymfood #spoonfeed⁣⁣ #healthyrecipe #yougottaeatthis #eatrealfood #justeatrealfood #foodfreedom #mealprep #healthyish #carbsarelife #nutritioncoach #fitrecipes #easydinner #whatsfordinner #weeknightdinner #todayfood #whole30approved

If you make one thing this holiday season, make th

I'm doing a SURPLUS! It's finally time to dedicate

I'm doing a SURPLUS! It's finally time to dedicate a specific time to put more muscle on my frame. I'm excited and a little nervous!

A surplus is an intentional period of eating more and lifting heavy for the purpose of gaining muscle & getting stronger. So I'll be lifting heavy (via @paragontrainingmethods) and trying to eat all the food!

I'm 5'2 and 127-129# and currently eating 2200 calories. I'll be slowly increasing over the next 2 or so months depending on how things go.

That being said, I'm not going to eat like shit. I still want to feel good so I'll mostly be sticking to my normal eating habits with just an increase in quantity (I eat everything in moderation). I just have a little more flexibility. The holidays are also here and it's good timing if you ask me.

I'm excited! And to be honest, nervous. I love nutrition and know the importance of eating enough, but it's been a while since I purposely tried to put on weight. Trying to gain muscle comes with gaining some fat (there is no way around it), so that's there. In today's society, it's pretty much the opposite of what everyone says to do.

But a surplus can be so beneficial! Things like:
- increasing muscle mass & having a better physique when back at maintenance
- improved performance & recovery in the gym
- more food flexibility & freedom
- increased metabolic capacity (increasing maintenance calories)
- support & improve your hormone health
- improved energy levels & sleep

And that's where my curiosity comes in. I want to see what happens. I could be heavier when it's said and done, but hoping for better body composition. If it gets to be too much (eating food is harder than it sounds), I can scale back.

The thing is, nutrition should be periodized. A MAJORITY of the time at maintenance calories (your homeostasis point and where sleep, workouts, recovery, mood, hormones are feeling great). A SHORT time dedicated to a deficit if you want fat loss. Then reversing back to maintenance. And time dedicated to a surplus to put on muscle/weight.

So here goes nothing! I'll be documenting and discussing in my stories as I go! Questions - drop them below!
#eatthegains

Cranberry pecan chicken salad - comes together in

One-pan Italian sausage peppers and potatoes skill

Creamy instant pot pumpkin soup! Made with fresh p

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