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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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Sweet Potato Blueberry Protein Muffins

Last updated February 12, 2022 by Kelly Nardo | 55 Comments
This post contains affiliate links. Please read my policy page.

Healthy sweet potato blueberry protein muffin with a bit out of it and topped with peanut butter. There are some blueberries around it and more muffins and a jar of milk behind it.

Sweet Potato Blueberry Protein Muffins made in the blender with oats, sweet potato, yogurt, protein powder, and blueberries! 130 calories, 7 grams of … [Read more...]

Filed Under: Breakfast, Desserts, Gluten Free, Meal Prep, Meatless, Oven, Protein Powder, Snacks, Vegetarian Tagged With: Blueberry, Breakfast, Gluten Free, Muffins, Oats, Protein, Snacks, Vegetarian

Chipotle Mexican Coleslaw (Paleo/Whole30)

Last updated April 29, 2022 by Kelly Nardo | 2 Comments
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Large bowl of chipotle Mexican coleslaw with lime wedges on the side of the bowl. It is stilling on a stripped towel with lime wedges and cilantro around it.

A quick and spicy Chipotle Mexican Coleslaw made from cabbage, carrots, jalapeños, chipotle mayo, lime juice, and cilantro! Makes a perfect dish for … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Low Carb, Meal Prep, Meatless, Paleo, Side Dishes, Vegetables, Vegetarian, Whole30 Tagged With: Appetizers, Cabbage, Carrots, Cilantro, Coleslaw, Dairy Free, Gluten Free, Jalapeno, Meal Prep, Mexican, Paleo, Snacks, Vegetables, Vegetarian, Whole30

California Avocado Matcha Chia Pudding

Last updated February 12, 2022 by Kelly Nardo | 2 Comments
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Three glass cups of matcha chia pudding topped with fresh fruit. The cups are sitting on a white towel.

California Avocado Matcha Chia Pudding made with non-dairy milk, matcha, avocado, and chia seeds for the ultimate thick and creamy chia seed pudding! … [Read more...]

Filed Under: Breakfast, Dairy Free, Gluten Free, Meal Prep, Meatless, No Bake, Paleo, Snacks, Vegan, Vegetarian Tagged With: Avocado, Breakfast, Chia, Dairy Free, Gluten Free, Matcha, Meal Prep, Paleo, Pudding, Snacks, Vegan

Tomato Jicama Salad with Mango & Jalapeños

Last updated May 3, 2022 by Kelly Nardo | 14 Comments
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Bowl filled with jicama salad with tomatoes, mango, and jalapeños garnished with lime wedges. It is sitting on a stripped towel with half a lime and cilantro behind it.

Light and refreshing Tomato Jicama Salad with mango & jalapeños for a fresh and easy side dish. Perfect for parties or meal prep. Paleo, … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Low Carb, Lunch, Meal Prep, Meatless, Paleo, Side Dishes, Vegan, Vegetables, Vegetarian, Whole30 Tagged With: Appetizers, Dairy Free, Gluten Free, Jicama, Meal Prep, Paleo, Salad, Snacks, Tomato, Vegan, Vegetables, Vegetarian, Whole30

No Bake Carrot Cake Protein Bars (Vegan)

Last updated February 12, 2022 by Kelly Nardo | 4 Comments
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Rows of no bake carrot cake protein cars topped with protein icing and cinnamon. Behind them are large carrots and bowl of shredded carrots.

Vegan & No-Bake Carrot Cake Protein Bars only need 10 simple ingredients, 10 minutes, and a food processor. Made with dates, raisins, carrots, … [Read more...]

Filed Under: Breakfast, Dairy Free, Desserts, Gluten Free, Meal Prep, Meatless, No Bake, Protein Powder, Snacks, Vegan, Vegetarian Tagged With: Cinnamon, Dairy Free, Gluten Free, Meal Prep, Protein, Snacks, Vegan, Vegetarian

Collagen Shots – Benefits & A Review

Last updated February 14, 2022 by Kelly Nardo | 4 Comments
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5 different flavors of collagen shots all lined up on a white counter.

A full breakdown of collagen shots - what they are, how to use them, the benefits, a review, and whether or not they might be a good fit for … [Read more...]

Filed Under: Dairy Free, Gluten Free, Meatless, Paleo, Protein Powder, Ramblings, Reviews Tagged With: Dairy Free, Gluten Free, Paleo, Protein, Ramblings, Snacks

No Bake Walnut Protein Brownies (Vegan)

Last updated February 14, 2022 by Kelly Nardo | 6 Comments
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A vegan no bake walnut protein brownie with a bite out of it sitting on a small pieces of white paper. Behind it is more brownies and in front of it is a walnut.

Easy & healthy no-bake walnut protein brownies made with dates, walnuts, protein powder, & cacao with a simple chocolate protein frosting. … [Read more...]

Filed Under: Dairy Free, Desserts, Gluten Free, Meal Prep, Meatless, No Bake, Protein Powder, Snacks, Vegan, Vegetarian Tagged With: Chocolate, Cinnamon, Dairy Free, Gluten Free, Meal Prep, Protein, Snacks, Vegan, Vegetarian

Paleo 7 Layer Dip (Whole30)

Last updated June 1, 2022 by Kelly Nardo | 4 Comments
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Glass baking dish filled with paleo 7 layer dip. The dish is sitting on a red and white stripped towel with chips, cilantro, and half a lime around it. Behind it is a bowl of chips.

A paleo spin on your favorite 7 layer dip - loaded with beef, cilantro lime cauliflower rice, fajita veggies, lettuce, tomato, and more. A must-have … [Read more...]

Filed Under: 30 Minute Meals, Appetizers, Beef, Dairy Free, Gluten Free, Low Carb, One Pan, Paleo, Snacks, Stove Top, Whole30 Tagged With: Appetizers, Dairy Free, Gluten Free, Meal Prep, Paleo, Protein, Snacks, Vegetables, Whole30

Air Fryer Boneless Buffalo Wings

Last updated February 21, 2022 by Kelly Nardo | 84 Comments
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Basket of air fryer boneless buffalo wings along with some carrot sticks, celery sticks, and a small ramekin of ranch dressing.

Healthy Air Fryer Boneless Buffalo Wings - a gluten-free, easy, and absolutely delicious way to enjoy chicken strips at home without actually frying … [Read more...]

Filed Under: Air Fryer, Appetizers, Chicken, Dairy Free, Favorites, Gluten Free, High Protein, Low Carb, Lunch, Main Course, Meal Prep, Paleo, Whole30 Tagged With: Air Fryer, Appetizers, Chicken, Dairy Free, Gluten Free, Meal Prep, Paleo, Protein, Snacks, Whole30

Paleo Cauliflower Hummus (Whole30)

Last updated June 1, 2022 by Kelly Nardo | 32 Comments
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A circular wooden cutting board filled with a bowl of roasted cauliflower hummus surrounded by a bunch of fresh cut fruits and veggies.

Paleo Cauliflower Hummus that is Whole30 approved! Made with roasted cauliflower, tahini, garlic, lemon juice, and a few spices! The perfect dip, … [Read more...]

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

Pumpkin Pie Chocolate Cups (Vegan)

Last updated September 1, 2022 by Kelly Nardo | 4 Comments
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Close up of three pumpkin pie chocolate cups stacked on top of each other. The top one is cut in half. Behind them are more cut open chocolate ups and a jar of milk.

Pumpkin Pie Chocolate Cups are made with only 2 ingredients and make a healthy sweet treat for Halloween, Thanksgiving, or just a casual weeknight! … [Read more...]

Filed Under: Dairy Free, Desserts, Gluten Free, Meal Prep, Meatless, No Bake, Paleo, Snacks, Vegan Tagged With: Chocolate, Dairy Free, Gluten Free, Meal Prep, Paleo, Pumpkin, Snacks, Vegan

Cashew Coconut Butter (Vegan/Whole30)

Last updated February 14, 2022 by Kelly Nardo | 14 Comments
This post contains affiliate links. Please read my policy page.

Cashew coconut butter in a green small bowl on a white linen sprinkled with cinnamon. Behind it is a plate of sliced apples and a spoon

Sweet & salty healthy homemade cashew coconut butter perfect for spreading and dipping on just about anything. Paleo, vegan, and Whole30 … [Read more...]

Filed Under: Breakfast, Dairy Free, Desserts, Gluten Free, Low Carb, Meal Prep, Meatless, No Bake, Paleo, Snacks, Vegan, Vegetarian, Whole30 Tagged With: Breakfast, Cashew, Coconut, Dairy Free, Gluten Free, Meal Prep, Paleo, Snacks, 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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