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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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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

Cauliflower Oatmeal

Last updated September 14, 2022 by Kelly Nardo | 52 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 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

Grapefruit Crush

Last updated August 3, 2022 by Kelly Nardo | 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 Nardo | 48 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 Nardo | 12 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 Nardo | 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 Nardo | 22 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

Veggie Power Bowl

Last updated September 14, 2022 by Kelly Nardo | 10 Comments
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Veggie power bowl with kale, butternut squash, parsnips, beets, avocado, walnuts, and dried cranberries. It is topped with tahini dressing. Next to is is another bowl, half an avocado, bowl of walnuts, and a kitchen towel.

Easy veggie power bowl loaded with butternut squash, beets, parsnips, kale, avocado, walnuts, and dried cranberries and then tossed … [Read more...]

Filed Under: Dairy Free, Gluten Free, Lunch, Main Course, Meal Prep, Meatless, Oven, Paleo, Vegan, Vegetables, Vegetarian, Whole30 Tagged With: Avocado, Beets, Butternut Squash, Coconut Aminos, Dairy Free, Gluten Free, Kale, Meal Prep, Paleo, Parsnips, Salad, Tahini, Vegan, Vegetables, Vegetarian, Walnuts, Whole30

Curried Butternut Squash Soup

Last updated September 14, 2022 by Kelly Nardo | 15 Comments
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Bowl of curried butternut squash soup topped with coconut milk, hot sauce, sliced jalapenos, cashews, and cilantro. Behind it is another bowl and a clove of garlic and fresh ginger.

40 minutes make the most deliciously creamy curry soup! Curried Butternut Squash Soup is packed with veggies and is made in the Instant … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Lunch, Main Course, Meal Prep, Meatless, One Pan, Paleo, Side Dishes, Vegan, Vegetables, Vegetarian, Whole30 Tagged With: Appetizers, Butternut Squash, Cauliflower, Coconut Milk, Curry Paste, Curry Powder, Dairy Free, Ginger, Gluten Free, Instant Pot, Meal Prep, Paleo, Soup, Vegan, Vegetables, Vegetarian, Whole30

Turnip Fries

Last updated February 12, 2022 by Kelly Nardo | 4 Comments
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Plate of baked turnip fries and a ramekin of ketchup. The fries are sprinkled with a little parsley.

Easy turnip fries make a healthy and low-carb alternative to your typical potato French fries. Seasoned with garlic, cumin, and paprika and made in … [Read more...]

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

Raw Pad Thai Salad

Last updated February 12, 2022 by Kelly Nardo | 4 Comments
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Plate filled with raw pad thai salad made from zucchini noodles, carrots, and bell peppers. It is garnished with lime wedges, cilantro, and peanuts. Next to it is a bowl of peanuts, white linen, and half a lime.

Raw pad thai made from zucchini noodles, carrots, bell peppers, and a creamy peanut butter vegan pad Thai sauce makes a healthy, easy, and … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Low Carb, Lunch, Meal Prep, Meatless, Side Dishes, Vegan, Vegetables, Vegetarian Tagged With: Appetizers, Carrots, Cilantro, Coconut Aminos, Dairy Free, Gluten Free, Meal Prep, Peanut Butter, Peppers, Salad, Thai, Vegan, Vegetables, Vegetarian, Zucchini, Zucchini Noodles

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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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