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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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Berry Chia Jam

Last updated August 3, 2022 by Kelly Nardo | 11 Comments
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Overhead shot of a jar with berry chia jam with a spoonful of it overtop. Next to is a small bowl of chia seeds and a bowl of frozen berries.

No sugar added 2 ingredient Berry Chia Jam made with just frozen berries and chia seeds. Super easy to make and makes a great addition to add to … [Read more...]

Filed Under: Breakfast, Dairy Free, Gluten Free, Low Carb, Meal Prep, Meatless, Paleo, Stove Top, Vegan, Vegetarian, Whole30 Tagged With: Berries, Breakfast, Chia Seeds, Dairy Free, Gluten Free, Jam, Meal Prep, Paleo, Vegan, Vegetarian, Whole30

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

Cheesy Chicken Soup

Last updated March 4, 2023 by Kelly Nardo | 8 Comments
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Overhead shot of cheesy chicken soup in a bowl topped with avocado, jalapeños, and herbs. A spoon is in the bowl and around it is a plate with more herbs, an avocado, a bowl of chips, and a kitchen towel.

Easy Cheesy Chicken Soup made with chicken, veggies, and a thick and creamy "cheesy" broth without any dairy or flour. It makes a comforting and … [Read more...]

Filed Under: Chicken, Dairy Free, Gluten Free, High Protein, Lunch, Main Course, Meal Prep, One Pan, Paleo, Stove Top, Whole30 Tagged With: Chicken, Coconut Milk, Dairy Free, Gluten Free, Meal Prep, Nutritional Yeast, Onion, Paleo, Peppers, Potatoes, Protein, Whole30

Steak and Sweet Potato Skillet

Last updated March 4, 2023 by Kelly Nardo | 14 Comments
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Plate with steak and sweet potato topped with cilantro and jalapeños. Next to it is a stripped towel, lime wedge, and a bowl of cilantro.

Steak and Sweet Potato Skillet made in just 25 minutes with just 10 simple ingredients. Tossed in a smokey chipotle sauce to bring it all together for … [Read more...]

Filed Under: 30 Minute Meals, Beef, Dairy Free, Gluten Free, High Protein, Main Course, Meal Prep, One Pan, Paleo, Stove Top, Whole30 Tagged With: Chipotle, Dairy Free, Gluten Free, Meal Prep, Mushrooms, Onion, Paleo, Peppers, Protein, Steak, Sweet Potato, Whole30

Buffalo Chicken Stuffed Sweet Potatoes

Last updated March 2, 2023 by Kelly Nardo | 42 Comments
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Buffalo chicken stuffed sweet potatoes on a baking sheet drizzled with sauce and topped with fresh herbs.

Buffalo Chicken Stuffed Sweet Potatoes make a tasty appetizer, hearty dinner, or perfect game day meal. They are easy to make (with a few meal prep … [Read more...]

Filed Under: Chicken, Dairy Free, Gluten Free, Main Course, Meal Prep, Oven, Paleo, Whole30 Tagged With: Appetizers, Buffalo, Buffalo Chicken, Carrots, Celery, Chicken, Chipotle Mayo, Dairy Free, Gluten Free, Meal Prep, Onion, Paleo, Protein, Sweet Potato, Whole30

Whole30 Chicken Recipes

Last updated February 11, 2022 by Kelly Nardo | 6 Comments
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A collage of four chicken recipes with the text that says 'THE BEST Whole30 Chicken Recipes'

The best Whole30 Chicken Recipes! From chicken breast, thighs, ground chicken, shredded chicken, marinades, and more, these healthy chicken recipes … [Read more...]

Filed Under: Chicken, Dairy Free, Gluten Free, Main Course, Meal Prep, Paleo, Whole30 Tagged With: Chicken, Dairy Free, Gluten Free, Meal Prep, Paleo, Protein, Ramblings, Roundup, Whole30

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

Crustless Pumpkin Quiche

Last updated September 1, 2022 by Kelly Nardo | 10 Comments
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Crustless pumpkin quiche in a pie pan with eggs, pumpkin, and kale behind it.

This Crustless Vegetable & Pumpkin Quiche is loaded with veggies, protein, and healthy fats and made with fresh pumpkin. It makes an easy paleo, … [Read more...]

Filed Under: Breakfast, Dairy Free, Gluten Free, Meal Prep, Oven, Paleo, Vegetarian, Whole30 Tagged With: Breakfast, Dairy Free, Eggs, Gluten Free, Kale, Meal Prep, Mushrooms, Paleo, Protein, Pumpkin, Quiche, Vegetarian, Whole30

Instant Pot Pumpkin Soup

Last updated September 1, 2022 by Kelly Nardo | 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 Nardo | 57 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 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

Whole30 Tuna Salad (No Mayo)

Last updated February 11, 2022 by Kelly Nardo | 22 Comments
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Overhead shot of whole30 tuna salad with apples, peppers, onion, and tahini. It is in lettuce cups in the bowl with lemon wedges as garnishes.

Whole30 Tuna Salad (No Mayo) made with apples, bell peppers, tahini, fresh herbs, and spices. Loaded with protein, healthy fats, and lots of flavors, … [Read more...]

Filed Under: 30 Minute Meals, Dairy Free, Gluten Free, High Protein, Low Carb, Lunch, Main Course, Meal Prep, Paleo, Seafood, Whole30 Tagged With: Apple, Dairy Free, Gluten Free, Meal Prep, Paleo, Parsley, Peppers, Protein, Red Onion, Snacks, Tahini, Tuna, 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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