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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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Grilled Cilantro Lime Shrimp with Avocado Lime Sauce

Last updated June 12, 2022 by Kelly Nardo | 10 Comments
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White plate filled with easy grilled shrimp skewers with avocado sauce and lime wedges.

Fire up your grill and make this Grilled Cilantro Lime Shrimp with Avocado Lime Sauce. Just 5 ingredients for a quick, healthy, flavorful, and … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Grill, Low Carb, Main Course, Meal Prep, Paleo, Seafood, Whole30 Tagged With: Appetizers, Avocado, Cilantro, Dairy Free, Gluten Free, Lime, Meal Prep, Paleo, Protein, Shrimp, Whole30

Sun-Dried Tomato Chicken Burgers with Avocado Basil Aioli

Last updated May 5, 2022 by Kelly Nardo | 14 Comments
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A hand holding a sun-dried tomato chicken burger wrapped with lettuce with a basket of sweet potato fries behind it.

Sun-Dried Tomato Chicken Burgers will be your new favorite healthy chicken burger recipe! Made with only a few simple ingredients, packed with flavor, … [Read more...]

Filed Under: 30 Minute Meals, Chicken, Dairy Free, Gluten Free, Grill, High Protein, Low Carb, Lunch, Main Course, Meal Prep, Paleo, Whole30 Tagged With: Avocado, Basil, Chicken, Coconut Flour, Dairy Free, Gluten Free, Mayo, Meal Prep, Paleo, Protein, Sun-Dried Tomatoes, Whole30

Buffalo Chicken Burgers with Healthy Blue Cheese Dressing

Last updated February 11, 2022 by Kelly Nardo | 14 Comments
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Buffalo chicken burger in a lettuce wrap topped with buffalo sauce and blue cheese dressing. Behind it is a pile of French fries.

Juicy Buffalo Chicken Burgers made with ground chicken and a homemade buffalo sauce. Topped with a healthy blue cheese dressing to make the perfect … [Read more...]

Filed Under: 30 Minute Meals, Chicken, Gluten Free, Grill, High Protein, Low Carb, Lunch, Main Course, Meal Prep, Paleo, Whole30 Tagged With: Buffalo Chicken, Buffalo Sauce, Burger, Chicken, Gluten Free, Meal Prep, Paleo, Whole30

Smoked Brisket with Dry Rub (Paleo/Whole30)

Last updated September 30, 2022 by Kelly Nardo | 15 Comments
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Smoked brisket sitting on a cutting board with a free pieces cut from it

Melt in your mouth Smoked Brisket with Dry Rub made on a Traeger for the perfect juicy and tender brisket. It's dry rubbed with simple spices and … [Read more...]

Filed Under: Beef, Dairy Free, Gluten Free, High Protein, Low Carb, Main Course, Meal Prep, Paleo, Whole30 Tagged With: Beef, Brisket, Dairy Free, Gluten Free, Meal Prep, Paleo, Protein, Traeger, Whole30

Red Enchilada Sauce

Last updated May 26, 2022 by Kelly Nardo | 18 Comments
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A jar of homemade red enchilada sauce with a spoon in it. Next to the jar is some cilantro and a kitchen towel.

This easy and healthy homemade Red Enchilada Sauce Recipe will become a new favorite! Made from broth, spices, tomato paste, and ghee, it comes … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Meal Prep, Paleo, Side Dishes, Snacks, Vegetarian, Whole30 Tagged With: Appetizers, Broth, Chili Powder, Cinnamon, Cumin, Dairy Free, Garlic Powder, Ghee, Gluten Free, Meal Prep, Onion Powder, Oregano, Paleo, Tomato Paste, Vegetarian, Whole30

Whole30 Pizza with Chicken, Bacon, & Ranch

Last updated September 30, 2022 by Kelly Nardo | 20 Comments
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Whole30 pizza on sweet potato rounds with chicken, bacon, and ranch on top.

Chicken, bacon, & ranch on sweet potatoes rounds to make individual pizzas! This Whole30 Pizza make a healthy alternative to your typical pizza, … [Read more...]

Filed Under: Appetizers, Chicken, Dairy Free, Gluten Free, Main Course, Meal Prep, Oven, Paleo, Side Dishes, Snacks, Whole30 Tagged With: Appetizers, Bacon, Chicken, Dairy Free, Gluten Free, Meal Prep, Paleo, Pizza, Protein, Ranch, Snacks, Sweet Potato, Whole30

Chicken Bacon Ranch Salad

Last updated February 11, 2022 by Kelly Nardo | 8 Comments
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Large glass bowl filled with chopped chicken bacon ranch ranch salad.

Chopped chicken bacon ranch salad made with fresh veggies, chicken, bacon, avocado, and tossed with ranch dressing. Super easy to make, comes together … [Read more...]

Filed Under: 30 Minute Meals, Appetizers, Chicken, Dairy Free, Gluten Free, High Protein, Low Carb, Lunch, Main Course, Meal Prep, Paleo, Stove Top, Vegetables, Whole30 Tagged With: Appetizers, Avocado, Bacon, Chicken, Cucumber, Dairy Free, Gluten Free, Lettuce, Meal Prep, Onion, Paleo, Protein, Ranch, Salad, Tomato, Vegetables, Whole30

Rosemary Garlic Air Fryer Potatoes

Last updated February 14, 2022 by Kelly Nardo | 21 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

Air Fryer Buffalo Wings

Last updated September 30, 2022 by Kelly Nardo | 26 Comments
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Overhead shot of a pile of air fryer buffalo wings on a baking sheet garnished with chopped green onions. Next to them in are two bowls of blue cheese dressing and hot sauce with celery and carrots on the side.

The BEST crispy air fryer buffalo wings! Tossed in spices, baked until the most perfect crispy skin while keeping the meat juicy and tender, and then … [Read more...]

Filed Under: Air Fryer, Appetizers, Chicken, Dairy Free, Gluten Free, High Protein, Low Carb, Main Course, Paleo, Whole30 Tagged With: Air Fryer, Appetizers, Buffalo Sauce, Chicken, Chicken Wings, Dairy Free, Gluten Free, Paleo, Protein, Snacks, 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

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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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