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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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25-Minute Easy Vegan Broccoli Cheese Soup (Gluten-Free)

Last updated March 2, 2023 by Kelly Nardo | 44 Comments
This post contains affiliate links. Please read my policy page.

A bowl filled with vegan broccoli cheese soup topped with red pepper flakes and a spoon coming out of it. Next to it is another bowl of soup and a pot of soup.

This post was originally posted in January 2020 and sponsored in partnership with NOW Foods. All opinions expressed (as always) are my own. … [Read more...]

Filed Under: 30 Minute Meals, Appetizers, Dairy Free, Gluten Free, Low Carb, Main Course, Meal Prep, Meatless, One Pan, Paleo, Side Dishes, Stove Top, Vegan, Vegetables, Vegetarian, Whole30 Tagged With: Appetizers, Broccoli, Cashews, Coconut, Coconut Milk, Dairy Free, Gluten Free, Meal Prep, Nutritional Yeast, Paleo, Soup, Vegan, Vegetables, Vegetarian, Whole30

The Best Crispy Air Fryer Buffalo Cauliflower Wings

Last updated March 2, 2023 by Kelly Nardo | 27 Comments
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A plate of crispy air fryer buffalo cauliflower covered in buffalo sauce. Also on the plate is cut up celery, a ramekin of ranch, and a ramekin of buffalo sauce.

The best air fryer buffalo cauliflower wings! Crispy breading on the outside, perfectly tender cauliflower on the inside, and tossed in … [Read more...]

Filed Under: Air Fryer, Appetizers, Dairy Free, Gluten Free, Low Carb, Meatless, Paleo, Side Dishes, Vegetables, Vegetarian, Whole30 Tagged With: Air Fryer, Almond Flour, Appetizers, Buffalo, Buffalo Sauce, Cauliflower, Dairy Free, Gluten Free, Meal Prep, Paleo, Snacks, Vegan, Vegetables, Vegetarian, Whole30

Easy Buffalo Chicken Breakfast Casserole (Whole30)

Last updated March 4, 2023 by Kelly Nardo | 10 Comments
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Chicken breakfast casserole in a casserole dish topped with avocado, hot sauce, and green onions. Next to it a ramekin of chopped green onions, ramekin of buffalo sauce, and half an avocado.

Buffalo chicken breakfast casserole made with eggs, chicken, buffalo sauce, and veggies. A perfect protein-packed and healthy breakfast and great … [Read more...]

Filed Under: Breakfast, Chicken, Dairy Free, Gluten Free, High Protein, Low Carb, Meal Prep, Oven, Paleo, Whole30 Tagged With: Breakfast, Buffalo, Casserole, Chicken, Dairy Free, Gluten Free, Paleo, Protein, Whole30

Easy 6-Ingredient BBQ Chicken Stuffed Sweet Potatoes

Last updated November 14, 2022 by Kelly Nardo | 36 Comments
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Close up of bbq chicken stuffed sweet potatoes on a baking sheet. They are topped with bbq sauce and fresh herbs.

BBQ chicken stuffed sweet potatoes make a healthy, satisfying, and easy meal. Super flavorful, packed with protein and complex carbs, and are perfect … [Read more...]

Filed Under: Chicken, Dairy Free, Gluten Free, Main Course, Meal Prep, Oven, Paleo, Whole30 Tagged With: Appetizers, BBQ sauce, Chicken, Chicken Breast, Dairy Free, Gluten Free, Mayo, Meal Prep, Onion, Paleo, Protein, Sweet Potato, Whole30

Easy Healthy Beef & Broccoli Stir Fry (Paleo/Whole30)

Last updated September 30, 2022 by Kelly Nardo | 84 Comments
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Healthy beef and broccoli stir fry in large skillet. It is topped with sesame seeds, green onion, and red pepper flakes.

Flavor-packed healthy beef and broccoli stir fry recipe is made with fresh, whole ingredients, ready in 25 minutes, and is super easy to make. … [Read more...]

Filed Under: 30 Minute Meals, Beef, Dairy Free, Gluten Free, High Protein, Main Course, Meal Prep, One Pan, Paleo, Stove Top, Whole30 Tagged With: Arrowroot Flour, Broccoli, Broth, Coconut Aminos, Dairy Free, Garlic, Ginger, Gluten Free, Meal Prep, Paleo, Protein, Sesame Oil, Steak, Whole30

Bacon-Wrapped Chorizo Stuffed Dates with Spicy Red Pepper Sauce

Last updated November 14, 2022 by Kelly Nardo | 11 Comments
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Small cast iron skillet bacon-wrapped chorizo-stuffed dates sitting on top of red pepper sauce.

The perfect combo of sweet, salty, and spicy! These bacon-wrapped chorizo-stuffed dates with spicy red pepper sauce make a deliciously easy appetizer, … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Oven, Paleo, Pork, Snacks, Whole30 Tagged With: Appetizers, Bacon, Chorizo, Dairy Free, Dates, Garlic, Gluten Free, Meal Prep, Onion, Paleo, Red Pepper, Snacks, Whole30

Easy Chicken Apple Sausage Patties Recipe

Last updated September 16, 2022 by Kelly Nardo | 40 Comments
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Chicken apple sausage patties in a large cast iron skillet. Two of them are lifted up on a spatula. The pan is sitting a brown linen with apples around it.

Easy and tasty homemade chicken apple sausage patties with just ground chicken, apple, onion, and spices. Great for breakfast or dinner. Gluten-free, … [Read more...]

Filed Under: 30 Minute Meals, Breakfast, Chicken, Dairy Free, Gluten Free, High Protein, Low Carb, Meal Prep, Paleo, Stove Top, Whole30 Tagged With: Apple, Breakfast, Gluten Free, Ground Chicken, Meal Prep, Onion, Paleo, Protein, Whole30

Buffalo Cauliflower Potato Soup

Last updated November 14, 2022 by Kelly Nardo | 12 Comments
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Large pot of vegan buffalo cauliflower potato soup garnished with green onions. Around it is a small bowl of green onions and a bowl of buffalo sauce.

Creamy Buffalo Cauliflower Potato Soup is perfect for a comforting and healthy plant-based meal. Made from cauliflower, potatoes, veggies, buffalo … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Main Course, Meal Prep, Meatless, One Pan, Paleo, Side Dishes, Stove Top, Vegan, Vegetables, Vegetarian Tagged With: Appetizers, Broth, Buffalo Sauce, Carrots, Cauliflower, Cayenne, Celery, Coconut Milk, Dairy Free, Garlic, Gluten Free, Lemon Juice, Meal Prep, Onion, Paleo, Potatoes, Vegan, Vegetables, Vegetarian, Whole30

Beef Taco Casserole (Paleo/Whole30)

Last updated November 14, 2022 by Kelly Nardo | 118 Comments
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Close up of a large pan filled with ground beef taco casserole topped with cilantro and avocado. Behind it is a small bowl of diced tomatoes.

All of your taco favorites combined into one healthy and comforting beef taco casserole! Made with just 10 simple ingredients, this taco casserole … [Read more...]

Filed Under: Beef, Dairy Free, Favorites, Gluten Free, Main Course, Meal Prep, Oven, Paleo, Whole30 Tagged With: Dairy Free, Gluten Free, Ground Beef, Kale, Mayo, Meal Prep, Onion, Paleo, Peppers, Protein, Salsa, Sweet Potato, Taco Seasoning, Tomato, Whole30

Lemon Garlic Chicken Asparagus Mushroom Skillet

Last updated February 11, 2022 by Kelly Nardo | 14 Comments
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Lemon garlic chicken asparagus mushroom skillet in a bowl overtop rice topped with parsley. Next to the bowl is lemon slices, a head of roasted garlic, and parsley.

Chicken Asparagus Mushroom Skillet comes together in one pan and in 25 minutes. Tossed with a creamy lemon garlic sauce that is to die for and loaded … [Read more...]

Filed Under: 30 Minute Meals, Chicken, Dairy Free, Gluten Free, High Protein, Low Carb, Main Course, Meal Prep, One Pan, Paleo, Whole30 Tagged With: Asparagus, Cashews, Chicken, Coconut Milk, Dairy Free, Garlic, Gluten Free, Lemon Juice, Meal Prep, Mushrooms, Olive Oil, Paleo, Protein, Whole30

Pumpkin Pie Milkshake

Last updated August 26, 2022 by Kelly Nardo | 4 Comments
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Close up of a pumpkin milkshake in a glass cup. It is topped with whipped cream and cinnamon with a straw sticking out of it. Behind it is another cup and a pumpkin.

This Pumpkin Pie Milkshake only has 6 ingredients and satisfies your craving for pumpkin pie, without all the baking! Made with vanilla ice … [Read more...]

Filed Under: Dairy Free, Desserts, Drinks, Gluten Free, Meatless, No Bake, Paleo, Snacks, Vegan, Vegetarian Tagged With: Cinnamon, Coconut Milk, Dairy Free, Gluten Free, Ice Cream, Paleo, Pumpkin, Snacks, Vegan

Honey Mustard Potato Salad

Last updated May 16, 2022 by Kelly Nardo | 10 Comments
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Close up of honey mustard potato salad in a bowl topped with green onions and red pepper flakes.

Honey Mustard Potato Salad loaded with tender potatoes and tossed with a creamy homemade honey mustard dressing. Makes an easy and healthy side dish … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Meal Prep, Meatless, Paleo, Side Dishes, Stove Top, Vegetables, Vegetarian Tagged With: Appetizers, Dairy Free, Dill, Gluten Free, Green Onion, Honey, Honey Mustard, Mayo, Meal Prep, Mustard, Paleo, Potatoes, Vegetables, 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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