Recipes - Eat the Gains

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- Main Course
- Side Dishes
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Breakfast

Close up of a golden milk latte recipe sprinkled with cinnamon. Behind it is a jar of milk and fresh turmeric and ginger.

Best Golden Milk Turmeric Latte

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.

Breakfast Salad with Poached Eggs

Crustless pumpkin quiche in a pie pan with eggs, pumpkin, and kale behind it.

Crustless Pumpkin Quiche

A stack of 3 pumpkin protein bars with a bite taken out of the first one. In the background is a small pumpkin.

Pumpkin Protein Bars

Main Meals

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.

Coconut Curry Lentil Soup

A pan of maple mustard chicken skillet with sweet potatoes and Brussels with lemon wedges on top.

Maple Mustard Chicken Skillet

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.

Cheesy Chicken Soup

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

Side Dishes

Overhead shot of roasted delicata squash on a baking sheet.

Roasted Delicata Squash

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

Roasted Carrot and Arugula Salad

Bowl filled with roasted butternut squash, goat cheese, pomegranates, and rosemary all mixed together.

Roasted Butternut Squash with Goat Cheese & Pomegranates

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.

Instant Pot Pumpkin Soup

Snack Attack

Close up of a golden milk latte recipe sprinkled with cinnamon. Behind it is a jar of milk and fresh turmeric and ginger.

Best Golden Milk Turmeric Latte

A close up of a white bowl filled with homemade caramel popcorn.

Homemade Caramel Popcorn

A stack of 3 pumpkin protein bars with a bite taken out of the first one. In the background is a small pumpkin.

Pumpkin Protein Bars

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.

Pumpkin Pie Butter

Sweet Treats

A close up of a white bowl filled with homemade caramel popcorn.

Homemade Caramel Popcorn

A stack of 3 pumpkin protein bars with a bite taken out of the first one. In the background is a small pumpkin.

Pumpkin Protein Bars

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.

Pumpkin Pie Butter

Protein yogurt bowl topped banana, granola, strawberries, peanut butter, and honey. A spoon is coming out of the bowl.

Yogurt Bowl

Sips

Close up of a golden milk latte recipe sprinkled with cinnamon. Behind it is a jar of milk and fresh turmeric and ginger.

Best Golden Milk Turmeric Latte

Close up of a grapefruit crush with a grapefruit wedge in it. Behind it is another one and half a grapefruit.

Grapefruit Crush

Four jars filled with four different smoothie flavors. Each one has a straw in it.

Smoothie Box Review: Is Smoothie Box Worth It?

Two chocolate beet smoothies in jars topped with cacao nibs and gold straws in them. In front of them is a teaspoon filled with cacao powder and behind them is a tan linen.

Chocolate Beet Smoothie

Vegetables

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.

Coconut Curry Lentil Soup

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.

Breakfast Salad with Poached Eggs

Overhead shot of roasted delicata squash on a baking sheet.

Roasted Delicata Squash

Crustless pumpkin quiche in a pie pan with eggs, pumpkin, and kale behind it.

Crustless Pumpkin Quiche

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Let’s Connect

Hey there! Welcome to Eat the Gains™! I'm Kelly - nutrition coach, meal prep expert, and lover of food and fitness. I like to create healthy recipes that make my body feel good inside and out and fuel my active lifestyle. Here you'll find lots of easy & tasty whole food recipes, workouts, and a little indulgence, because who doesn't love a spicy margarita! Find out more about Kelly…

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EAT THE GAINS ON INSTAGRAM

This is a plate of my breakfast today. I don’t h

This is a plate of my breakfast today. I don’t have much to say other than I’m pretty damn excited to eat this plate. You should feel the same way about most of your meals. Life is too short to not enjoy the food we are eating.

Also, for a hot second (last night) my Instagram likes disappeared. They are back now, but I thought that was pretty freaking cool. I feel society can get so caught up in instant gratification and external validation. You post something and it doesn’t get a lot of likes/comments and you feel bad (I know I’ve been there). But why? You shared something you care about and that is what matters. I’m here for it and think it's a good shift. Anyone else?

Random thoughts on a Wednesday. Hope everyone is having a good week!
#eatthegains
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipes #iifymfood #iifym #flexibledietinglifestyle #cookingwithlove #easycooking #easymeals #quickmeals #healthybalance #makesmewhole #foodfreedom #nutritioncoach #allfoodsfit #healthyish #eatgoodlivegood #eatrealfood #goodeats #ilovecarbs #goodmoodfood #balancedeating #ditchthediet #whatieatinaday

Easy coconut curry lentil soup! Curry is one of my

Feeling a little bit of normalcy around here after

Feeling a little bit of normalcy around here after a crazy week, although I know so many others are not. We got our power back last week after losing it for 3 days, are no longer on a boil water notice, and finally got internet/cable back this afternoon. It really goes to show how you can take everyday things for granted so easily. Feeling very grateful for a roof over our head, the heat (although now it’s back in the 70s lol), and a meal with my family.

I know a lot of others aren’t as lucky as us. Austin has really come together and showed up for others to help those in need.

We made the most delicious meal last night to start the week - homemade pasta (from the store lol) with sausage and peppers. Thinking I should put this on the blog despite it being so easy!

Hope all my Texas friends are doing okay and here’s to a new week!
#eatthegains
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipes #iifymfood #cookingwithlove #easyrecipes #easycooking #easymeals #quickmeals #easydinner #healthyrecipe #makesmewhole #foodfreedom #nutritioncoach #thekitchn #eatgoodlivegood #eatrealfood #weeknightdinner #goodeats #goodmoodfood #dairyfreerecipes #ilovecarbs #bowlfood #pastanight

Peanut butter and jelly stuffed oatmeal cups! Pret

Peanut butter and jelly stuffed oatmeal cups! Pretty much the best combo in a baked oatmeal cup form. Made with just 10 ingredients and using @bobsredmill (AD) Rolled Oats, Flaxseed Meal, and Chia Seeds! Perfect for a snack, breakfast addition, or pre/post-workout (my fav)! I love prepping them on Sunday to have during the week for an energizing snack with complex carbs, fiber, and healthy fats to keep me going. Super easy to make and vegan. Here is how to make them:⁠
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oatmeal cups⁠
2.5 cups @bobsredmill Rolled Oats⁠
3 tablespoons @bobsredmill Flaxseed Meal⁠
1 tablespoon maple syrup⁠
1.5 teaspoons cinnamon⁠
1 teaspoon baking powder⁠
1/2 teaspoon vanilla⁠
1 1/4 cup unsweetened almond milk⁠
1/4 cup + 2 tablespoons peanut butter⁠
1/4 cup berry chia jam (recipe below) or use store-bought⁠
pinch of sea salt⁠
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berry chia jam⁠
1# frozen berries⁠
2 tablespoons @bobsredmill Chia Seeds⁠
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to make the jam - add berries to a medium-sized pot over medium-low heat and cook for 10-12 minutes until broken down. If you are using blueberries, break them up with a spoon or potato masher if you want a smoother consistency. Turn off heat and stir in chia seeds. Let sit to thicken for 30 minutes.⁠
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to make oatmeal cups - preheat the oven to 350 degrees Fahrenheit. Grease a muffin tin with oil or use silicone muffin liners. Mix together oats, flax, maple syrup, cinnamon, baking powder, vanilla, salt, and milk in a medium-sized mixing bowl. Add one heaping tablespoon of the oat mixture to each silicone muffin liner, pressing down to form a cup shape. Next add 1/2 tablespoon of peanut butter, followed by 1 teaspoon jam to each muffin. Top with the remaining oat mixture (about 1 heaping tablespoon). Sprinkle with cinnamon if desired. Bake for 20-25 minutes. Remove from oven and let cool for 5 minutes. Enjoy!⁠
#eatthegains⁠ #bobsredmill⁠
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipe #iifymfood #easyrecipes #easycooking #easymeals #healthyrecipe #makesmewhole #foodfreedom #nutritioncoach #thekitchn #eatgoodlivegood #eatrealfood #goodeats #plantbased #eatplants #veganfoods #glutenfreerecipes #dairyfreerecipes #oatmeal⁠

My forever valentines! 🥰😂☺️ hope everyon

My forever valentines! 🥰😂☺️ hope everyone had a good day whether you celebrated or not!
#eatthegains #ohyeahcashew #kellygoesham

A friendly reminder to eat the food. You don't nee

A friendly reminder to eat the food. You don't need to be afraid of food or think you "can't" (I had someone tell me that on a call the other day).⁠
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1200 calories is not enough food. 1500, 1700, 1800, and even 2000 is not even enough for some females. A lot of active women can easily crush 2000+ calories. And this is especially true if you want to gain muscle. ⁠
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Swipe through to see my food for the ONE DAY. To be fair, I’m finishing up a surplus/muscle-building phase right now so I’m eating a little more than my maintenance (homeostasis point). But my maintenance is 2100-2300 calories. I’m 5’2”! Take out that protein bar, and that is what I eat during my maintenance phase.⁠
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We cannot live in a constant calorie deficit and be dieting for months and years on end. Unfortunately, it's pretty common. Restriction is not only not fun but can lead to a bunch of problems. Things in ⁠hormonal issues, loss of menstrual cycle, always cold, losing hair, not hungry or always hungry, always tired, inability to put on muscle, low sex drive...⁠
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If this is you, you probably need to reverse diet.⁠
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I’m all for bio-individuality. I know my needs and eating habits won’t work for you and yours won't for me. But I do know active women need to eat. And it's probably way more than you think you need.⁠
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I know because I was there too - I struggled with under-eating, restriction, bingeing, and over-exercising for a solid 10 years of my life.⁠ It's not easy to overcome, but it is so worth it.⁠
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If you are hungry, eat. Your body is smart and telling you something. If you are craving certain foods, eat them (if you don't have any allergies). Again, your body is telling you something.⁠
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You deserve to eat food.⁠
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipes #iifymfood #iifym #flexibledietinglifestyle #cookingwithlove #easycooking #easymeals #quickmeals #healthybalance #makesmewhole #foodfreedom #nutritioncoach #allfoodsfit #healthyish #eatgoodlivegood #eatrealfood #goodeats #ilovecarbs #goodmoodfood #balancedeating #ditchthediet #whatieatinaday #foodjournal

Maple mustard chicken skillet in partnership with

Beef stuffed butternut squash with cinnamon tahini

Sunday night football in our house 🐶😂🥰 wh

Sunday night football in our house 🐶😂🥰 what's everyone planning on making today?! I think we are doing nachos!

Also, who else is team wear crappy clothes for pajamas?! Michael - "you have your good shirt on" hahaha. Trying to bring some real back in my Instagram feed.
#eatthegains #ohyeahcashew
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#iifymwomen #foodforfuel #makesmewhole #foodfreedom #healthyish #nutritioncoach #familytime #dogmom #dogmomaf #wpgofinstagram #wpgoftheday #wpg #wiredhairedpointinggriffon #dogswithbeards #sundaynightfootball #icanteven @icanteven #nfl #nflsunday #sundayfootball #nflfootball #familytime #dogmom #crazydogmom #dogmomaf #dogsofinsta

Chicken enchilada dip! Whether you like football o

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