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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

Published on February 2, 2022 by Kelly | Last updated May 26, 2022 | 25 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

Published on December 19, 2021 by Kelly | Last updated November 14, 2022 | 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

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

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

Pumpkin Pie Milkshake

Published on September 10, 2021 by Kelly | Last updated August 26, 2022 | 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

Published on September 1, 2021 by Kelly | Last updated February 11, 2022 | 30 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

Chocolate Protein Smoothie

Published on August 23, 2021 by Kelly | Last updated June 18, 2022 | 14 Comments
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Glass jar filled with a chocolate protein smoothie topped with nut butter and granola with a straw in it. Around it is a tan kitchen towel and a bowl of granola.

The best thick and creamy Chocolate Protein Smoothie packs protein, carbs, fruit, and veggies to help build muscle and optimize recovery! It makes the … [Read more...]

Filed Under: 30 Minute Meals, Breakfast, Dairy Free, Desserts, Drinks, Gluten Free, High Protein, Lunch, Meatless, Paleo, Protein Powder, Snacks, Vegan, Vegetables, Vegetarian, Whole30 Tagged With: Almond Butter, Almond Milk, Breakfast, Cacao, Cauliflower Rice, Cherry, Chocolate, Cinnamon, Dairy Free, Gluten Free, Paleo, Protein, Protein Powder, Snacks, Sweet Potato, Vegetables, Whole30

Coffee Overnight Oats

Published on August 8, 2021 by Kelly | Last updated June 5, 2022 | 10 Comments
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Bowl of coffee overnight oats topped with cashew butter and coffee beans with a spoon in it. Next to it is a tan kitchen towel, a bowl of coffee beans, and a small bowl of cinnamon.

Combine cold brew coffee, rolled oats, yogurt, chia seeds, nut butter, and spices to make these creamy Coffee Overnight Oats. Just 5 minutes to … [Read more...]

Filed Under: Breakfast, Gluten Free, High Protein, Meal Prep, Meatless, No Bake, Snacks, Vegetarian Tagged With: Breakfast, Cashew Butter, Chia Seeds, Cinnamon, Coffee, Gluten Free, Greek Yogurt, Honey, Meal Prep, Oats, Protein, Rolled Oats, Snacks, Vegetarian

Paleo Zucchini Banana Bread

Published on May 27, 2021 by Kelly | Last updated February 11, 2022 | 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

Published on May 12, 2021 by Kelly | Last updated February 11, 2022 | 12 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)

Published on April 22, 2021 by Kelly | Last updated April 29, 2022 | 6 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

Pineapple Avocado Green Smoothie

Published on April 9, 2021 by Kelly | Last updated May 26, 2022 | 6 Comments
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Pineapple avocado green smoothie in a jar with a straw and topped with shredded coconut. Behind it is a bowl of pineapple, half an avocado, and ginger. There is half a lime in front of the jar.

Nutrient-packed thick and creamy Pineapple Avocado Green Smoothie is loaded with veggies, fruit, healthy fats, fiber, and protein and tastes like the … [Read more...]

Filed Under: 30 Minute Meals, Breakfast, Dairy Free, Drinks, Gluten Free, Lunch, Meatless, Paleo, Protein Powder, Snacks, Vegan, Vegetarian, Whole30 Tagged With: Apple, Avocado, Breakfast, Chia Seeds, Coconut Milk, Dairy Free, Ginger, Gluten Free, Paleo, Pineapple, Smoothie, Snacks, Spinach, Vegan, Vegetarian, 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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