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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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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

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

Pumpkin Chocolate Chip Protein Muffins

Last updated August 26, 2022 by Kelly Nardo | 178 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

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

Peanut Butter & Jelly Stuffed Oatmeal Cups

Last updated February 11, 2022 by Kelly Nardo | 38 Comments
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A hand holding a peanut butter and jelly stuffed oatmeal cup with a bite taken out of it. Behind it is more on a baking rake.

Healthy Peanut Butter & Jelly Stuffed Oatmeal Cups are easy to make and require only 10 ingredients. They make a perfect grab-n-go breakfast, … [Read more...]

Filed Under: Breakfast, Dairy Free, Gluten Free, Meal Prep, Meatless, Oven, Snacks, Vegan, Vegetarian Tagged With: Almond Milk, Breakfast, Cinnamon, Dairy Free, Flax Seeds, Gluten Free, Jam, Maple Syrup, Meal Prep, Peanut Butter, Rolled Oats, Snacks, Vegan, Vegetarian

Paleo Zucchini Banana Bread

Last updated February 11, 2022 by Kelly Nardo | 20 Comments
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Healthy zucchini banana bread sliced on cutting board. Next to it is some shredded zucchini, sliced banana, and a bowl of honey.

A combo of 2 favorite loaves of bread, this Paleo Zucchini Banana Bread is grain and gluten-free, packed with zucchini and banana, and only sweetened … [Read more...]

Filed Under: Breakfast, Dairy Free, Desserts, Gluten Free, Meal Prep, Meatless, Oven, Paleo, Snacks, Vegetarian Tagged With: Breakfast, Dairy Free, Gluten Free, Meal Prep, Paleo, Snacks, Vegetarian

Homemade Gummies with Real Fruit

Last updated February 11, 2022 by Kelly Nardo | 32 Comments
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Gelatin gummies stacked on top of each other with a glass jar of them filled to the top behind them. There is also some fresh fruit spread out as well.

Homemade Gummies made with real fruit (not juice), gelatin, and sweetened with just a little honey! A great option for an easy and healthy all-natural … [Read more...]

Filed Under: Dairy Free, Desserts, Gluten Free, Low Carb, Meal Prep, Meatless, No Bake, Paleo, Protein Powder, Snacks, Stove Top, Whole30 Tagged With: Coconut Milk, Dairy Free, Gelatin, Gluten Free, Honey, Meal Prep, Oranges, Paleo, Protein, Snacks, Strawberries

Healthy Baked Plantain Chips (Paleo)

Last updated April 29, 2022 by Kelly Nardo | 8 Comments
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A large baking sheet with homemade baked plantain chips spread out all over with a small dish of salsa.

Easy Baked Plantain Chips! All you need is green plantains, oil, and salt to make crispy, better than store-bought, homemade plantain chips. Perfect … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Meal Prep, Meatless, Oven, Paleo, Snacks, Vegan, Vegetarian, Whole30 Tagged With: Appetizers, Dairy Free, Gluten Free, Meal Prep, Paleo, Snacks, Vegan, Vegetarian

Pumpkin Pie Butter

Last updated September 1, 2022 by Kelly Nardo | 57 Comments
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Jar filled with homemade pumpkin pie butter sprinkled with cinnamon. Next to it is a spoon with some on it, a pumpkin, and a plate of sliced apples in the back.

The taste of pumpkin pie in creamy butter form. This Pumpkin Pie Butter is perfect for spreading, dipping, and topping and it is paleo, vegan, … [Read more...]

Filed Under: Breakfast, Dairy Free, Desserts, Gluten Free, Low Carb, Meal Prep, Meatless, Oven, Paleo, Snacks, Vegan, Vegetarian, Whole30 Tagged With: Appetizers, Breakfast, Cinnamon, Cloves, Dairy Free, Ginger, Gluten Free, Maple Syrup, Meal Prep, Nutmeg, Paleo, Pumpkin, Snacks, Vegan, Vegetarian, Whole30

6 Whole30 Sauces that Aren’t Mayo

Last updated February 22, 2022 by Kelly Nardo | 53 Comments
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Overhead shot of 6 whole30 sauces in different jars with text overtop each one explaining what they are.

6 Whole30 Sauces that aren't mayo that you need in your life! From spicy chimichurri to creamy lemon garlic, avocado lime, cheesy buffalo, and more. … [Read more...]

Filed Under: Dairy Free, Gluten Free, Lunch, Meal Prep, Paleo, Sauces & Dressings, Side Dishes, Vegan, Whole30 Tagged With: Avocado, Cashews, Cilantro, Cinnamon, Coconut Aminos, Dairy Free, Garlic, Garlic Powder, Gluten Free, Hot Sauce, Jalapeno, Lemon Juice, Lime Juice, Meal Prep, Nutritional Yeast, Olive Oil, Paleo, Parsley, Sauce, Snacks, Tahini, Vegan, Vegetarian, Whole30

Whole30 Tuna Salad (No Mayo)

Last updated February 11, 2022 by Kelly Nardo | 22 Comments
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Overhead shot of whole30 tuna salad with apples, peppers, onion, and tahini. It is in lettuce cups in the bowl with lemon wedges as garnishes.

Whole30 Tuna Salad (No Mayo) made with apples, bell peppers, tahini, fresh herbs, and spices. Loaded with protein, healthy fats, and lots of flavors, … [Read more...]

Filed Under: 30 Minute Meals, Dairy Free, Gluten Free, High Protein, Low Carb, Lunch, Main Course, Meal Prep, Paleo, Seafood, Whole30 Tagged With: Apple, Dairy Free, Gluten Free, Meal Prep, Paleo, Parsley, Peppers, Protein, Red Onion, Snacks, Tahini, Tuna, Whole30

Air Fryer Tortilla Chips

Last updated February 11, 2022 by Kelly Nardo | 14 Comments
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Overhead shot of a plate of air fryer tortilla chips with a small bowl of salsa and 2 lime wedges.

The BEST crispy Air Fryer Tortilla Chips! Easy to make, absolutely delicious, and use barely any oil to make restaurant-style homemade tortilla chips! … [Read more...]

Filed Under: Air Fryer, Appetizers, Dairy Free, Gluten Free, Meatless, Side Dishes, Snacks, Vegan, Vegetarian Tagged With: Air Fryer, Appetizers, Chips, Corn Tortillas, Dairy Free, Gluten Free, Meal Prep, Snacks, Vegan, 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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