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Tuna

Whole30 Tuna Salad (No Mayo)

Tandoori Tuna Casserole

Tuna Bruschetta on Sweet Potato Toast

Tuna Quinoa Salad

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Hey there! Welcome to Eat the Gains™! I'm Kelly - nutrition coach, meal prep expert, and lover of food and fitness. I like to create healthy recipes that make my body feel good inside and out and fuel my active lifestyle. Here you'll find lots of easy & tasty whole food recipes, workouts, and a little indulgence, because who doesn't love a spicy margarita! Find out more about Kelly…

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Easy peasy Sunday night dinner that took all of ab

Easy peasy Sunday night dinner that took all of about 15 minutes of active cooking time. Life is a pretty slammed right now with balancing work, finishing up my @ntatraining, family time, and having a little bit of a social life. To be honest, I’m feeling very overwhelmed.

So that means giving some things up to free up my time. And one of those things is cooking every meal from scratch. Michael has been cooking a lot for us, but we’ve also been getting premade meals delivered and premade proteins at the store. All we have to do is heat them up to have a healthy meal. Sure a fully home cooked meal is nice, but there is nothing wrong with relying on convenience items when that isn’t a option all the time.

Being busy doesn’t mean you have to sacrifice your lifestyle and goals, but just finding easier ways to make things happen.

Tonight we made quinoa in the instant pot, sautéed up some veggies, and also made @kevins.natural.foods for our protein. Took about 15 mins and that’s it 👊🏼
#eatthegains
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#mealprepideas #iifymwomen #iifymrecipe #ifitfitsyourmacros #flexibledieting #macrocounting #feedfeed #glutenfreerecipes #foodforfuel #cookingwithlove #easyrecipes #makesmewhole #iifymfood #spoonfeed⁣⁣ #healthyrecipe #yougottaeatthis #eatrealfood #justeatrealfood #foodfreedom #mealprep #healthyish #carbsarelife #nutritioncoach #fitrecipes⁠

Sausage and sweet potato breakfast casserole! One

How do you feel about the scale? I feel it’s a c

How do you feel about the scale? I feel it’s a controversial subject these days. I stepped on the scale for the first time in over two months last week and it got me thinking about my relationship with the scale over the past decade:⁠
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1 - using it to see how small I could get. “Oh, 105 pounds, wonder what I could do to get to 100” (currently 127-128)⁠
2 - seeing the damage I’ve done over the weekend. “I was 108 on Friday and now I’m 113 on Monday. I’ll need to run 45 miles and only have salad for dinner to get back to under 110 by Friday again”⁠
3 - seeing how shitty I feel after stepping on it when I know I don’t feel and look my best. Why do we do this?!⁠
4 - to track progress after doing certain diets, protocols, or XYZ. ⁠
5 - just another data point, along with a bunch of other things like sleep, hormone health, mood, workouts and recovery, energy levels, and so on ⁠
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For so long I was fixed on being a certain number or in a certain range. Turns out that range was not ideal for my body or health and I had to run myself into the ground to get there.⁠
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It has taken me a long time to get to where I am now. I weigh myself but just use it as a data point, along with a bunch of other things. Is my cycle coming? My weight will be up. Some days I step on the scale and feel amazing and it’s up. Other days it’s down. ⁠
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Your weight will fluctuate 1-5# day to day based on a bunch of different things. Swipe to see how mine does!⁠
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What it shouldn’t do is dictate your day. It doesn’t know anything about you and the whole story. If you’ve been gaining muscle. If you are under a lot of stress. If you are on your cycle.⁠
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Now I’m not saying you need to use the scale. Everyone is different. I have some clients that never step on it while others use it. ⁠
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But we do need to realize that a number doesn’t define us. If you are fixated on a certain number, you should step away from the scale. There are so many other things to focus on that are much better indicators of our health. I’ve been 25# lighter and I can tell you I was not healthier.⁠
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Let your life be dictated by how you feel/perform/live life, not by a number. You deserve it.⁠
#eatthegains

Fried sweet plantains! One of my favorite breakfas

It's casserole season and this chicken fajita cass

Breakfast stuffed sweet potatoes! Who did some mea

So long sweet summer. Hard to leave but time to he

So long sweet summer. Hard to leave but time to head back to Austin. Grateful we were able to spend time with my family for the last two months. The silver lining of 2020. Missing Delaware already. Until next year 😎🌊🚤☀️
#eatthegains #ohyeahcashew

Brownie batter protein pancakes and had to get one

Brownie batter protein pancakes and had to get one more dad review in - swipe to see him try these “zodiac cakes” 😂😂😂 “good and if they are good for you, they are really good” lol. I also updated my ‘parents’ story highlight for all their test tastes. Def good for some feel good vibes 🥰

For the pancakes - 3/4 cup @kodiakcakes chocolate pancake mix, 1 egg, 1 scoop @kachavatribe chocolate protein powder, about 1/2 cup of water or so (I usually just go by the consistency of the batter), and lots of cinnamon. Fry them up with some butter/ghee/oil and enjoy with toppings!

And my dad wants everyone to know he does not support the use of tobacco. He just got this shirt for free and wears it to bed haha
#eatthegains
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#iifymwomen #iifymrecipes #macrocounting #flexibledieting #feedfeed #foodforfuel #easyrecipes #makesmewhole #healthyrecipe #allfoodsfit #eatbetternotless #healthybalance #eatrealfood #foodfreedom #healthyish #nutritioncoach #fitrecipes #healthyfoodie #healthybalance #onlinenutritioncoach #healthandfitness #ifitfitsyourmacros #trackingmacros #nutritioncoaching #proteinpancakes

Nothing like a Saturday @paragontrainingmethods br

Nothing like a Saturday @paragontrainingmethods bro pump day 💪🏻 🏋🏻‍♀️ do you have a favorite training day?

I used to laugh at Michael when he would do these "bro pumps" and now, funny thing, they are my favorite. Short, sweet, and to the point. It’s been really fun slowly increasing my weight over the past handful of months and doing some movements I’ve never done before.

Here is what we did (the nice thing about these workouts, you can modify based on the equipment you have, like we did):

5-6 minute EMOM
close grip floor press

3 sets, alternating movements
DB bicep curls
strict lateral raises
DB concentration curls (each arm)
overhead barbell tricep extensions

5-minute EMOM
bentover DB reverse flies

Heading back to our garage gym soon, but gonna miss these outdoor workouts. Also, my facial expressions are awesome when I workout lol
#eatthegains
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#iifymwomen #macrocounting #flexibledieting #foodforfuel #makesmewhole #iifymfood #allfoodsfit #eatbetternotless #balancednotclean #healthybalance #foodfreedom #healthyish #nutritioncoach #onlinenutritioncoach #healingjourney #healthandfitness #selflove #macrolife #ifitfitsyourmacros #transformationtuesday #trackingmacros #becomebetter #motivationmonday #wellnessjourney #womenwholift #nutritioncoaching #hwpo

This recipe finally has a home on ETG - cauliflowe

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