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Nutritional Yeast

Cheesy Chicken Soup

6 Whole30 Sauces that Aren’t Mayo

Jalapeño Popper Chicken Casserole

Vegan Broccoli Cheese Soup

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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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EAT THE GAINS ON INSTAGRAM

Easy coconut curry lentil soup! Curry is one of my

Feeling a little bit of normalcy around here after

Feeling a little bit of normalcy around here after a crazy week, although I know so many others are not. We got our power back last week after losing it for 3 days, are no longer on a boil water notice, and finally got internet/cable back this afternoon. It really goes to show how you can take everyday things for granted so easily. Feeling very grateful for a roof over our head, the heat (although now it’s back in the 70s lol), and a meal with my family.

I know a lot of others aren’t as lucky as us. Austin has really come together and showed up for others to help those in need.

We made the most delicious meal last night to start the week - homemade pasta (from the store lol) with sausage and peppers. Thinking I should put this on the blog despite it being so easy!

Hope all my Texas friends are doing okay and here’s to a new week!
#eatthegains
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipes #iifymfood #cookingwithlove #easyrecipes #easycooking #easymeals #quickmeals #easydinner #healthyrecipe #makesmewhole #foodfreedom #nutritioncoach #thekitchn #eatgoodlivegood #eatrealfood #weeknightdinner #goodeats #goodmoodfood #dairyfreerecipes #ilovecarbs #bowlfood #pastanight

Peanut butter and jelly stuffed oatmeal cups! Pret

Peanut butter and jelly stuffed oatmeal cups! Pretty much the best combo in a baked oatmeal cup form. Made with just 10 ingredients and using @bobsredmill (AD) Rolled Oats, Flaxseed Meal, and Chia Seeds! Perfect for a snack, breakfast addition, or pre/post-workout (my fav)! I love prepping them on Sunday to have during the week for an energizing snack with complex carbs, fiber, and healthy fats to keep me going. Super easy to make and vegan. Here is how to make them:⁠
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oatmeal cups⁠
2.5 cups @bobsredmill Rolled Oats⁠
3 tablespoons @bobsredmill Flaxseed Meal⁠
1 tablespoon maple syrup⁠
1.5 teaspoons cinnamon⁠
1 teaspoon baking powder⁠
1/2 teaspoon vanilla⁠
1 1/4 cup unsweetened almond milk⁠
1/4 cup + 2 tablespoons peanut butter⁠
1/4 cup berry chia jam (recipe below) or use store-bought⁠
pinch of sea salt⁠
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berry chia jam⁠
1# frozen berries⁠
2 tablespoons @bobsredmill Chia Seeds⁠
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to make the jam - add berries to a medium-sized pot over medium-low heat and cook for 10-12 minutes until broken down. If you are using blueberries, break them up with a spoon or potato masher if you want a smoother consistency. Turn off heat and stir in chia seeds. Let sit to thicken for 30 minutes.⁠
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to make oatmeal cups - preheat the oven to 350 degrees Fahrenheit. Grease a muffin tin with oil or use silicone muffin liners. Mix together oats, flax, maple syrup, cinnamon, baking powder, vanilla, salt, and milk in a medium-sized mixing bowl. Add one heaping tablespoon of the oat mixture to each silicone muffin liner, pressing down to form a cup shape. Next add 1/2 tablespoon of peanut butter, followed by 1 teaspoon jam to each muffin. Top with the remaining oat mixture (about 1 heaping tablespoon). Sprinkle with cinnamon if desired. Bake for 20-25 minutes. Remove from oven and let cool for 5 minutes. Enjoy!⁠
#eatthegains⁠ #bobsredmill⁠
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipe #iifymfood #easyrecipes #easycooking #easymeals #healthyrecipe #makesmewhole #foodfreedom #nutritioncoach #thekitchn #eatgoodlivegood #eatrealfood #goodeats #plantbased #eatplants #veganfoods #glutenfreerecipes #dairyfreerecipes #oatmeal⁠

My forever valentines! 🥰😂☺️ hope everyon

My forever valentines! 🥰😂☺️ hope everyone had a good day whether you celebrated or not!
#eatthegains #ohyeahcashew #kellygoesham

A friendly reminder to eat the food. You don't nee

A friendly reminder to eat the food. You don't need to be afraid of food or think you "can't" (I had someone tell me that on a call the other day).⁠
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1200 calories is not enough food. 1500, 1700, 1800, and even 2000 is not even enough for some females. A lot of active women can easily crush 2000+ calories. And this is especially true if you want to gain muscle. ⁠
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Swipe through to see my food for the ONE DAY. To be fair, I’m finishing up a surplus/muscle-building phase right now so I’m eating a little more than my maintenance (homeostasis point). But my maintenance is 2100-2300 calories. I’m 5’2”! Take out that protein bar, and that is what I eat during my maintenance phase.⁠
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We cannot live in a constant calorie deficit and be dieting for months and years on end. Unfortunately, it's pretty common. Restriction is not only not fun but can lead to a bunch of problems. Things in ⁠hormonal issues, loss of menstrual cycle, always cold, losing hair, not hungry or always hungry, always tired, inability to put on muscle, low sex drive...⁠
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If this is you, you probably need to reverse diet.⁠
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I’m all for bio-individuality. I know my needs and eating habits won’t work for you and yours won't for me. But I do know active women need to eat. And it's probably way more than you think you need.⁠
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I know because I was there too - I struggled with under-eating, restriction, bingeing, and over-exercising for a solid 10 years of my life.⁠ It's not easy to overcome, but it is so worth it.⁠
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If you are hungry, eat. Your body is smart and telling you something. If you are craving certain foods, eat them (if you don't have any allergies). Again, your body is telling you something.⁠
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You deserve to eat food.⁠
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipes #iifymfood #iifym #flexibledietinglifestyle #cookingwithlove #easycooking #easymeals #quickmeals #healthybalance #makesmewhole #foodfreedom #nutritioncoach #allfoodsfit #healthyish #eatgoodlivegood #eatrealfood #goodeats #ilovecarbs #goodmoodfood #balancedeating #ditchthediet #whatieatinaday #foodjournal

Maple mustard chicken skillet in partnership with

Beef stuffed butternut squash with cinnamon tahini

Sunday night football in our house 🐶😂🥰 wh

Sunday night football in our house 🐶😂🥰 what's everyone planning on making today?! I think we are doing nachos!

Also, who else is team wear crappy clothes for pajamas?! Michael - "you have your good shirt on" hahaha. Trying to bring some real back in my Instagram feed.
#eatthegains #ohyeahcashew
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#iifymwomen #foodforfuel #makesmewhole #foodfreedom #healthyish #nutritioncoach #familytime #dogmom #dogmomaf #wpgofinstagram #wpgoftheday #wpg #wiredhairedpointinggriffon #dogswithbeards #sundaynightfootball #icanteven @icanteven #nfl #nflsunday #sundayfootball #nflfootball #familytime #dogmom #crazydogmom #dogmomaf #dogsofinsta

Chicken enchilada dip! Whether you like football o

A handful of dinners we enjoyed in January. Some r

A handful of dinners we enjoyed in January. Some recipe components thrown in there, but mostly just using what we have on hand to make balanced meals. And of course Friday night pizza night (we are going strong on this one this year so far!).

The goal of my meals - a good balance of protein, carbs, fats, and veggies/fiber and eating something I will enjoy(!!!).

Sometimes that looks like a huge bowl of veggies, sweet potatoes, salmon, and a tahini dressing. And other times it looks like whole homemade pizza with chicken and Caesar dressing. Or A tuna melt and a salad. Or shrimp stir fry and rice.

The same goal still used - a focus on protein, carbs, fat, and veggies/fiber - the meals just look different depending on what we have on hand and what we want to eat. Want being the key word. All foods can fit into a balanced way of eating.

The more you learn what foods are composed of (protein, carbs, fat, or a combo), the easier meals are to build. And the more you eat ALL THE FOODS, the more balanced your eating will be. Some night I’ll have more carbs, other days not as much veggies, and so on.

Not every meal is going to be perfect but the more we can learn and listen, the more we can adjust to find the ideal amount of food for our bio individual needs.⁠
#eatthegains
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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 #mealideas #bestfoodfeed

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