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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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25-Minute Easy Vegan Broccoli Cheese Soup (Gluten-Free)

Last updated March 2, 2023 by Kelly Nardo | 44 Comments
This post contains affiliate links. Please read my policy page.

A bowl filled with vegan broccoli cheese soup topped with red pepper flakes and a spoon coming out of it. Next to it is another bowl of soup and a pot of soup.

This post was originally posted in January 2020 and sponsored in partnership with NOW Foods. All opinions expressed (as always) are my own. … [Read more...]

Filed Under: 30 Minute Meals, Appetizers, Dairy Free, Gluten Free, Low Carb, Main Course, Meal Prep, Meatless, One Pan, Paleo, Side Dishes, Stove Top, Vegan, Vegetables, Vegetarian, Whole30 Tagged With: Appetizers, Broccoli, Cashews, Coconut, Coconut Milk, Dairy Free, Gluten Free, Meal Prep, Nutritional Yeast, Paleo, Soup, Vegan, Vegetables, Vegetarian, Whole30

The Best Crispy Air Fryer Buffalo Cauliflower Wings

Last updated March 2, 2023 by Kelly Nardo | 27 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

Vegetarian Stuffed Delicata Squash with Quinoa & Apple

Last updated November 14, 2022 by Kelly Nardo | 8 Comments
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Stuffed delicata squash with quinoa, apple, goat cheese, cranberries, and pumpkin seeds, They are sitting on a baking sheet with some filling that has

Vegetarian Quinoa Stuffed Delicata Squash is packed with fall flavors like apple, dried cranberries, pumpkin seeds, and cinnamon. A perfect side dish … [Read more...]

Filed Under: Gluten Free, Main Course, Meatless, Oven, Side Dishes, Vegetables, Vegetarian Tagged With: Apple, Gluten Free, Quinoa, Vegan, Vegetables, Vegetarian

Buffalo Cauliflower Potato Soup

Last updated November 14, 2022 by Kelly Nardo | 12 Comments
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Large pot of vegan buffalo cauliflower potato soup garnished with green onions. Around it is a small bowl of green onions and a bowl of buffalo sauce.

Creamy Buffalo Cauliflower Potato Soup is perfect for a comforting and healthy plant-based meal. Made from cauliflower, potatoes, veggies, buffalo … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Main Course, Meal Prep, Meatless, One Pan, Paleo, Side Dishes, Stove Top, Vegan, Vegetables, Vegetarian Tagged With: Appetizers, Broth, Buffalo Sauce, Carrots, Cauliflower, Cayenne, Celery, Coconut Milk, Dairy Free, Garlic, Gluten Free, Lemon Juice, Meal Prep, Onion, Paleo, Potatoes, Vegan, Vegetables, Vegetarian, Whole30

Grilled Corn with Old Bay Mayo

Last updated June 12, 2022 by Kelly Nardo | 8 Comments
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Grilled corn on a plate topped with sauce and green onions. Next to it a small bowl of more sauce and a small bowl of green onions.

This easy grilled corn on the cob is the best way to make corn! Topped with an Old Bay mayo to balance out the sweetness and add some creaminess - it … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Grill, Meatless, Side Dishes, Vegetables, Vegetarian Tagged With: Corn, Dairy Free, Gluten Free, Mayo, Old Bay, Vegetables, Vegetarian

Honey Mustard Potato Salad

Last updated May 16, 2022 by Kelly Nardo | 10 Comments
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Close up of honey mustard potato salad in a bowl topped with green onions and red pepper flakes.

Honey Mustard Potato Salad loaded with tender potatoes and tossed with a creamy homemade honey mustard dressing. Makes an easy and healthy side dish … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Meal Prep, Meatless, Paleo, Side Dishes, Stove Top, Vegetables, Vegetarian Tagged With: Appetizers, Dairy Free, Dill, Gluten Free, Green Onion, Honey, Honey Mustard, Mayo, Meal Prep, Mustard, Paleo, Potatoes, Vegetables, Vegetarian

Sweet Potato and Asparagus Frittata

Last updated February 11, 2022 by Kelly Nardo | 8 Comments
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Overhead shot of a sweet potato frittata with asparagus topped with avocado and green onions.

Easy Sweet Potato Frittata with asparagus, artichokes, and goat cheese packs protein, carbs, and healthy fats. Perfect for balanced breakfast, brunch, … [Read more...]

Filed Under: Breakfast, Gluten Free, Meal Prep, Meatless, One Pan, Oven, Vegetables, Vegetarian Tagged With: Artichokes, Asparagus, Breakfast, Eggs, Gluten Free, Goat Cheese, Meal Prep, Primal, Protein, Sweet Potato, Vegetables, Vegetarian

Grilled Carrots with Cinnamon & Chipotle

Last updated August 14, 2022 by Kelly Nardo | 2 Comments
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Overhead shot of grilled carrots on a plate topped with fresh herbs.

Grilled Carrots with Cinnamon & Chipotle combine sweetness, spice, and a little smokiness for a flavor-packed appetizer or side dish to any meal. … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Grill, Meal Prep, Meatless, Paleo, Side Dishes, Vegan, Vegetables, Vegetarian, Whole30 Tagged With: Appetizers, Carrots, Chipotle, Cinnamon, Dairy Free, Gluten Free, Grill, Meal Prep, Paleo, Vegan, Vegetables, Vegetarian, Whole30

Cauliflower Chickpea Curry

Last updated February 11, 2022 by Kelly Nardo | 10 Comments
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Large dutch oven filled with vegan cauliflower chickpea curry garnished with cilantro. Next to it is lime wedges and a bowl of white rice.

Easy Vegan Cauliflower Chickpea Curry loaded with chickpeas, veggies, potatoes, and coconut milk for an authentic Thai curry at home. Packed with … [Read more...]

Filed Under: 30 Minute Meals, Dairy Free, Gluten Free, Main Course, Meal Prep, Meatless, One Pan, Stove Top, Vegan, Vegetables, Vegetarian Tagged With: Cauliflower, Cayenne, Chickpeas, Coconut Milk, Curry Paste, Curry Powder, Dairy Free, Garlic, Ginger, Gluten Free, Meal Prep, Onion, Peppers, Sweet Potato, Tomato Paste, Turmeric, Vegan, Vegetables, Vegetarian

ETGveggies – A 5 day Veggie Challenge

Last updated March 14, 2021 by Kelly Nardo | 2 Comments
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Large plate filled with multiple kinds of veggies cut up. Surrounded it is sweet potatoes, half a red onion, kale, and half a head of cabbage.

Ready to eat and enjoy more vegetables?! ETGveggies is an easy 5-day veggie challenge to help you add more vegetables to your diet and incorporate new … [Read more...]

Filed Under: Ramblings, Vegetables, Wellness Tagged With: #ETGveggies, Challenge, Ramblings, Vegetables

Breakfast Salad with Poached Eggs

Last updated September 30, 2022 by Kelly Nardo | 2 Comments
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Overhead shot of a breakfast salad with veggies, sliced avocado, and two poached eggs with one of them cut open and the yolk is gushing out.

Veggie-packed breakfast that is full of protein, healthy fats, and tons of nutrients! This simple Breakfast Salad with poached eggs has all your … [Read more...]

Filed Under: Breakfast, Dairy Free, Gluten Free, Meal Prep, Oven, Paleo, Pork, Vegetables, Whole30 Tagged With: Breakfast, Dairy Free, Gluten Free, Meal Prep, Paleo, Protein, Salad, Vegetables, Vegetarian, Whole30

Roasted Carrot and Arugula Salad

Last updated November 20, 2022 by Kelly Nardo | 8 Comments
This post contains affiliate links. Please read my policy page.

Overhead shot of a bowl of roasted carrot salad with arugula, feta, avocado, and onions. Two wooden tongs are reaching in to take some.

This Roasted Carrot and Arugula Salad with feta and avocado will soon become your new favorite salad! It's loaded with different flavors and textures … [Read more...]

Filed Under: Appetizers, Gluten Free, Lunch, Meal Prep, Meatless, Oven, Side Dishes, Vegetables, Vegetarian Tagged With: Appetizers, Arugula, Avocado, Carrots, Cilantro, Feta, Gluten Free, Honey, Lemon Juice, Meal Prep, Primal, Pumpkin Seeds, Red Onion, Red Wine Vinegar, Salad, Vegetables, Vegetarian

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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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