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Learn How to Build a Balanced PlateĀ 

Eat the Gains

Eat the Gains

Easy & Healthy Macro Friendly Recipes

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Coconut Curry Lentil Soup

Last updated February 11, 2022 by Kelly | 16 Comments
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Overhead shot of a dutch oven filled with coconut curry lentil soup garnished with coconut milk and cilantro. A ladle is in the pot and next to it is a plate of lime wedges and herbs.

Easy Coconut Curry Lentil Soup is loaded with veggies, lentils, coconut milk, and curry spices for a flavor-packed vegan lentil soup recipe. It comes … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Lunch, Main Course, Meal Prep, Meatless, One Pan, Stove Top, Vegan, Vegetarian Tagged With: Broth, Carrots, Coconut Milk, Curry Paste, Curry Powder, Dairy Free, Diced Tomatoes, Garlic, Ginger, Gluten Free, Lentils, Meal Prep, Onion, Peppers, Turmeric, Vegan, Vegetarian

Roasted Delicata Squash

Last updated November 14, 2022 by Kelly | 4 Comments
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Overhead shot of roasted delicata squash on a baking sheet.

Just 3 ingredients to make the best Cinnamon Roasted Delicata Squash. It makes for an easy fall side dish perfect for the holidays, a weeknight meal, … [Read more...]

Filed Under: Dairy Free, Gluten Free, Meal Prep, Meatless, Oven, Paleo, Side Dishes, Vegan, Vegetables, Vegetarian, Whole30 Tagged With: Cinnamon, Coconut Oil, Dairy Free, Delicata Squash, Gluten Free, Meal Prep, Paleo, Vegan, Vegetables, Vegetarian, Whole30

Instant Pot Pumpkin Soup

Last updated September 1, 2022 by Kelly | 15 Comments
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Overhead shot of Instant Pot pumpkin soup garnished with pumpkin seeds, chili pepper, and pepper. Next to it is more sliced peppers and another bowl.

Creamy Instant Pot Pumpkin Soup made with fresh pumpkin, jalapenos for some spice, and just 7 ingredients in total. Makes an easy and healthy soup … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Instant Pot, Lunch, Main Course, Meal Prep, Meatless, One Pan, Paleo, Side Dishes, Vegan, Vegetables, Vegetarian, Whole30 Tagged With: Appetizers, Broth, Cashews, Dairy Free, Garlic, Gluten Free, Jalapeno, Meal Prep, Onion, Paleo, Pumpkin, Vegan, Vegetables, Vegetarian, Whole30

Pumpkin Pie Butter

Last updated September 1, 2022 by Kelly | 55 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 | 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

Cauliflower Oatmeal

Last updated September 14, 2022 by Kelly | 44 Comments
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Bowl of cauliflower oatmeal topped with berries and peanut butter with a spoon coming out of it. There is a small bowl of cut up strawberries next to it.

Cauliflower Oatmeal made with a combo of rolled oats and cauliflower rice makes an easy way to sneak in some veggies, fiber, and micronutrients into a … [Read more...]

Filed Under: 30 Minute Meals, Breakfast, Dairy Free, Gluten Free, High Protein, Lunch, Meal Prep, Meatless, One Pan, Protein Powder, Stove Top, Vegan, Vegetables, Vegetarian Tagged With: Almond Milk, Breakfast, Cauliflower Rice, Chia Seeds, Cinnamon, Dairy Free, Gluten Free, Meal Prep, Protein, Protein Powder, Rolled Oats, Vegan, Vegetables, Vegetarian

Air Fryer Tortilla Chips

Last updated February 11, 2022 by Kelly | 8 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

Grapefruit Crush

Last updated August 3, 2022 by Kelly | 2 Comments
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Close up of a grapefruit crush with a grapefruit wedge in it. Behind it is another one and half a grapefruit.

Light and refreshing Grapefruit Crush recipe using only 4 ingredients for an easy grapefruit cocktail! Just like an orange crush, but made with … [Read more...]

Filed Under: Dairy Free, Drinks, Gluten Free, Vegan, Vegetarian Tagged With: Dairy Free, Gluten Free, Grapefruit, Triple Sec, Vegan, Vegetarian, Vodka

Seed Cycling Energy Balls

Last updated February 11, 2022 by Kelly | 44 Comments
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Seed cycling energy balls on a plate. On the side of it is two containers of seed cycling seeds.

Vegan homemade Seed Cycling Energy Balls (2 flavors) to help balance your hormones for a healthy menstrual cycle. Made with seeds, dates, spices, … [Read more...]

Filed Under: Breakfast, Dairy Free, Gluten Free, Meal Prep, Meatless, No Bake, Protein Powder, Snacks, Vegan, Vegetarian, Wellness Tagged With: Chocolate, Cinnamon, Dairy Free, Dates, Flax Seeds, Gluten Free, Hormone Balance, Meal Prep, Protein, Protein Powder, Pumpkin Seeds, Seed Cycling, Sesame Seeds, Snacks, Sunflower Seeds, Vegan, Vegetarian, Women's Health

Beet Burger

Last updated February 11, 2022 by Kelly | 8 Comments
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Close up of a beet burger on a bun with lettuce, tomato, and mashed avocado.

Vegan Beet Burger made with shredded beets, lentils, pecans, and spices for an easy and fun spin on veggie burgers. Packed with 8 grams of plant-based … [Read more...]

Filed Under: Dairy Free, Gluten Free, Main Course, Meal Prep, Meatless, Stove Top, Vegan, Vegetarian Tagged With: Beets, Dairy Free, Gluten Free, Lentils, Meal Prep, Oats, Onion, Pecans, Rolled Oats, Vegan, Vegetables, Vegetarian

Healthy No Bake Protein Cookies (Vegan)

Last updated February 11, 2022 by Kelly | 20 Comments
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Healthy chocolate peanut butter no bake protein cookies on a parchment paper sprinkled with sea salt.

Easy and healthy chocolate peanut butter no bake protein cookies made with oats, peanut butter, chocolate protein powder, and bananas. Perfect for a … [Read more...]

Filed Under: Breakfast, Dairy Free, Desserts, Gluten Free, Meal Prep, Meatless, No Bake, Protein Powder, Snacks, Vegan, Vegetarian Tagged With: Banana, Breakfast, Chocolate, Dairy Free, Gluten Free, Meal Prep, Peanut Butter, Protein, Protein Powder, Rolled Oats, Snacks, Vegan, Vegetarian

Rosemary Garlic Air Fryer Potatoes

Last updated February 14, 2022 by Kelly | 20 Comments
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Plate of crispy rosemary garlic air fryer potatoes with a small ramekin of ketchup next to them.

The best crispy Rosemary Garlic Air Fryer Potatoes! You only need 35 minutes, 5 ingredients, and 1 tablespoon of oil for a delicious and healthy side … [Read more...]

Filed Under: Air Fryer, Appetizers, Breakfast, Dairy Free, Gluten Free, Lunch, Meal Prep, Meatless, Paleo, Side Dishes, Vegan, Vegetables, Vegetarian, Whole30 Tagged With: Air Fryer, Appetizers, Dairy Free, Garlic, Gluten Free, Meal Prep, Paleo, Potatoes, Rosemary, Vegan, Vegetables, 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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