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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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Easy Buffalo Chicken Breakfast Casserole (Whole30)

Published on January 27, 2022 by Kelly | Last updated February 7, 2022 | 4 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

Chicken Zucchini Meatballs with Parmesan & Herbs

Published on January 22, 2022 by Kelly | Last updated March 7, 2022 | 18 Comments
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Chicken zucchini meatballs on a plate with a small ramekin of pasta sauce. They are both topped with grated parmesan cheese. Next to the plate is a bowl of fresh herbs and some fresh parmesan cheese.

Easy oven-baked chicken zucchini meatballs made with ground chicken, onion, parmesan cheese, fresh herbs, and zucchini. They're quick, healthy, and … [Read more...]

Filed Under: Chicken, Gluten Free, High Protein, Low Carb, Main Course, Meal Prep, Oven Tagged With: Almond Flour, Appetizers, Garlic, Gluten Free, Ground Chicken, Italian Seasoning, Meal Prep, Onion, Parmesan Cheese, Protein, Zucchini

Easy 6-Ingredient BBQ Chicken Stuffed Sweet Potatoes

Published on January 14, 2022 by Kelly | Last updated November 14, 2022 | 30 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)

Published on January 6, 2022 by Kelly | Last updated September 30, 2022 | 78 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

One-Pan Healthy Chicken Fajita Casserole with Rice

Published on December 30, 2021 by Kelly | Last updated May 16, 2022 | 48 Comments
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Chicken fajita casserole in a large cast iron skillet topped with jalapeños, avocado, and cilantro. The pan is sitting on a kitchen towel and around it is more cilantro and lime wedges.

This easy-to-make chicken fajita casserole combines your favorite aspects of fajitas into a flavor-packed healthy casserole recipe made in one … [Read more...]

Filed Under: Chicken, Gluten Free, High Protein, Main Course, Meal Prep, One Pan, Oven Tagged With: Bell Peppers, Broth, Casserole, Cheddar Cheese, Chicken, Chicken Breast, Fire-Roasted Tomatoes, Gluten Free, Green Chiles, Meal Prep, Mushrooms, Onion, Peppers, Protein, Rice, Taco Seasoning

Easy Chicken Apple Sausage Patties Recipe

Published on December 2, 2021 by Kelly | Last updated September 16, 2022 | 18 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

Chili Spaghetti Squash Casserole

Published on October 29, 2021 by Kelly | Last updated November 14, 2022 | 18 Comments
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Overhead shot of chili spaghetti squash casserole in a large casserole dish. It is topped with sliced avocado and cilantro. Next to it is a bowl of corn chips, bowl of cilantro, and half an avocado.

All of your favorite chili ingredients combined into one delicious and comforting baked spaghetti squash casserole with ground beef. This healthy … [Read more...]

Filed Under: Beef, Gluten Free, High Protein, Main Course, Meal Prep, Oven Tagged With: Black Beans, Cheddar Cheese, Eggs, Fire-Roasted Tomatoes, Gluten Free, Ground Beef, Meal Prep, Onion, Peppers, Protein, Spaghetti Squash

Protein Pumpkin Energy Balls

Published on October 14, 2021 by Kelly | Last updated August 26, 2022 | 12 Comments
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Overhead shot of pumpkin energy balls stacked on top of each other on a plate. Around the plate is bowl of nut butter, bowl of chocolate chips, measuring spoons, and bowl of pumpkin.

No-bake protein pumpkin energy balls - made with dates, pumpkin puree, pumpkin spice, protein powder, nut butter, & chocolate chips! Ready in 5 … [Read more...]

Filed Under: Breakfast, Dairy Free, Desserts, Gluten Free, Meal Prep, Meatless, No Bake, Protein Powder, Snacks, Vegan, Vegetarian Tagged With: Breakfast, Cashew Butter, Chocolate Chips, Coconut Flour, Dairy Free, Dates, Gluten Free, Meal Prep, Protein, Protein Powder, Pumpkin, Snacks

Shrimp Rice Noodles with Peanut Butter Sauce

Published on October 7, 2021 by Kelly | Last updated November 14, 2022 | 12 Comments
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Plate of shrimp rice noodles with veggies and peanut sauce. It is topped with cilantro and has a lime wedge on the plate. Around it is another plate with shrimp noodles, small plate with lime wedges, bowl of red pepper flakes, bowl of chopped green onion, and a bowl of cilantro.

Shrimp Rice Noodles combines rice noodles, shrimp, veggies, and spices with a creamy Thai-inspired peanut butter sauce. It comes together in 30 … [Read more...]

Filed Under: 30 Minute Meals, Dairy Free, Gluten Free, High Protein, Main Course, Meal Prep, Seafood, Stove Top Tagged With: Broccoli, Coconut Aminos, Dairy Free, Garlic, Ginger, Gluten Free, Lime Juice, Meal Prep, Peanut Butter, Peppers, Protein, Rice Noodles, Shrimp

Beef Taco Casserole (Paleo/Whole30)

Published on September 28, 2021 by Kelly | Last updated November 14, 2022 | 100 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

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

Lemon Garlic Chicken Asparagus Mushroom Skillet

Published on September 16, 2021 by Kelly | Last updated February 11, 2022 | 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

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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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