Recipes - Eat the Gains

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Breakfast

Glass jar filled with mango overnight oats toped with fresh mangos and coconut. There is a spoon in the jar with another jar behind it.

Cinnamon Mango Overnight Oats

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

Yogurt Bowl

Overhead shot of oatmeal raisin bars lined up on a piece of parchment paper.

Oatmeal Raisin Bars

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

Smoothie Box Review: Is Smoothie Box Worth It?

Main Meals

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)

White plate filled with easy grilled shrimp skewers with avocado sauce and lime wedges.

Grilled Cilantro Lime Shrimp with Avocado Lime Sauce

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 with Avocado Basil Aioli

Close up of a beet burger on a bun with lettuce, tomato, and mashed avocado.

Beet Burger

Side Dishes

Overhead shot of a plate of air fryer tortilla chips with a small bowl of salsa and 2 lime wedges.

Air Fryer Tortilla Chips

White plate filled with air fryer sweet potato fries with a small bowl of dipping sauce.

Air Fryer Sweet Potato Fries

A jar filled with burger sauce with some on a spoon overtop of it.

Burger Sauce

Large bowl filled with roasted potato salad with a spoon in it.

Roasted Potato Salad

Snack Attack

Overhead shot of a plate of air fryer tortilla chips with a small bowl of salsa and 2 lime wedges.

Air Fryer Tortilla Chips

Glass jar filled with mango overnight oats toped with fresh mangos and coconut. There is a spoon in the jar with another jar behind it.

Cinnamon Mango Overnight Oats

Seed cycling energy balls on a plate. On the side of it is two containers of seed cycling seeds.

Seed Cycling Energy Balls

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

Yogurt Bowl

Sweet Treats

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

Yogurt Bowl

Overhead shot of oatmeal raisin bars lined up on a piece of parchment paper.

Oatmeal Raisin Bars

Bowl of chocolate peanut butter overnight oats topped with sliced banana, peanut butter, and cinnamon. Next to it is more bananas and a spoon with peanut butter on it.

Chocolate Peanut Butter Overnight Oats (Vegan)

Overhead shot of a pan filled with peanut butter oatmeal chocolate chip bars

Peanut Butter Oatmeal Chocolate Chip Bars

Sips

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

Cast iron skillet with green beans with mushrooms and onions.

Green Beans with Mushrooms and Bacon (Paleo/Whole30)

Vegetables

Close up of a beet burger on a bun with lettuce, tomato, and mashed avocado.

Beet Burger

White plate filled with air fryer sweet potato fries with a small bowl of dipping sauce.

Air Fryer Sweet Potato Fries

Large bowl filled with roasted potato salad with a spoon in it.

Roasted Potato Salad

Bowl of broccoli fried rice on a white linen with chopsticks next to it and behind it a stalk of ginger, half a lime, green onions, and bowl of coconut aminos.

Broccoli Fried Rice

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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

130# vs 130# and 2015 vs 2020. Five years later an

130# vs 130# and 2015 vs 2020. Five years later and I am still around the same weight, but I would definitely say my body composition is a lot different. We need to stop getting so fixated on a damn number.⁠⠀ ⁠⠀ I've had this conversation far too many times with clients in the past few weeks. Weight loss and fat loss are not always the same. You can be the same weight but your body composition can be totally different. The number on the scale can give us some inclination, but it doesn't give us everything. What about sleep, workouts, recovery, sex drive, mood, energy level, your relationship with food & working out?⁠⠀ ⁠⠀ The girl on the left didn't have her period, was drastically undereating, woke up in the middle of the night covered in sweat, over-exercised (& thought cardio was king), restricted foods, binged on the weekends, was constantly tired, and was more likely than not in a shitty mood. She was also devastated when she was no longer in the 120s for her 5'2" frame.⁠⠀ ⁠⠀ The girl on the right has a healthy monthly cycle, eats a crap ton of food without any restrictions, sleeps through the night, lifts heavy weights & takes 2 rest days a week, and is damn happy with where she has come over the years. I feel sexy and confident at 130#.⁠⠀ ⁠⠀ Let's remember these things take time though. There were plenty of ups & downs and I struggled hard along the way. Learning to eat more food and scale back on exercise after restricting and overexercising for 10 years is hard. It honestly hasn't been until the last 1.5 years that I have seen bigger changes when I am making sure I am fueling myself (AKA eating at maintenance) and started to lift heavy weights consistently (esp the last 7 months for this). If you want to build muscle & change body comp, you need to lift heavy and eat food. Consistency and progress over perfection.⁠⠀ ⁠⠀ We can't achieve the results we want in 1 month, 3 months, or honestly even 6 months or 1 year. Body recomposition can take years. Stay the course. Give yourself time and grace. Don't compare your journey to anyone else. And stop being so fixated on a number that maybe isn't even healthy for your body or the goals you have.⁠⠀ #eatthegains⁠

Beef and rice stuffed peppers, using cauliflower r

Beef and rice stuffed peppers, using cauliflower rice!! Just 8 ingredients for an easy and complete meal in one that is paleo, Whole30, and low carb that the whole family will love. I love making these for dinner and having the leftovers for lunch the next few days. You can also meal prep them on Sunday to have on hand for a quick dinner or packable lunch throughout the week.⁠⠀ ⁠⠀ Recipe is on @eatthegains, jus search beef or peppers!⁠⠀⁠⠀ https://eatthegains.com/beef-rice-stuffed-peppers/⁠⠀⁠⠀ #eatthegains⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ #mealprepideas #iifymwomen #iifymrecipes #macrocounting #macrofriendly #feedfeed #glutenfreerecipes #glutenfreediet #foodforfuel #cookingwithlove #fuelyourbody #fitfoodideas #recipeideas #foodislove #easyrecipes #makesmewhole #iifymfood #spoonfeed⁣⁣ #healthyrecipe #mindfuleating #yougottaeatthis #eatrealfood #foodfreedom #eatwholefoods #whole30recipes #nutritioncoach #septemberwhole30

It might look a little different this year, but fo

It might look a little different this year, but football is back and we are pretty excited! Love a good lazy Sunday and all the food that comes along with it 🍟🍗🍔🧀🥨🥑🍻 These BBQ chicken meatballs are made in the Instant Pot! It legit doesn't get any easier than these guys! All you need is ground chicken, your favorite BBQ sauce (I used @tessemaes), coconut flour, and some salt and pepper. Form the meatballs, let the Instant Pot do its thing, and you have a super easy, healthy, and delicious protein option great for dinner, an appetizer, meal prep, parties, or game day! If you don't have an instant pot, there are directions on the site for how to cook them in other ways.⁠ Gluten free, paleo, and Whole30 too. Recipe is on @eatthegains, just search BBQ or meatballs!⁠ https://eatthegains.com/instant-pot-bbq-chicken-meatballs-paleo-whole30/⁠ #eatthegains . . . . . . . . . . #mealprepideas #ifitfitsyourmacros #iifymwomen #iifymrecipes #macrocounting #flexibledieting #countingmacros #feedfeed #glutenfreerecipes #foodforfuel #easyrecipes #makesmewhole #iifymfood #spoonfeed⁣⁣ #healthyrecipe #paleorecipes #yougottaeatthis #eatrealfood #foodfreedom #instantpot #instantpotrecipes #lowcarbrecipes ⁠#nutritioncoach #mealprepsunday⁠ #whole30recipes #fitfoodie #septemberwhole30

Homemade ceviche - best way to finish out the summ

Homemade ceviche - best way to finish out the summer! Hope everyone had a great weekend however you spent it! How I made the ceviche- steam 2# shrimp and 2# scallops (I steamed them as they were frozen and not super fresh). Let cool and chop into bite size pieces. Dice up a bunch of tomatoes, cucumber, and red onion. Dice 1-2 jalapeños if you like it spicy. I also added some corn that needed to be used up. Add to a large dish along with lots of cilantro. For the dressing - minced garlic, lots of lime juice, a little lemon juice, red pepper flakes, red wine vinegar, white vinegar, and some chili powder. Pour it all over the seafood and veggies and let marinate for 4 hours or so. Enjoy! #eatthegains . . . . . . . #iifymwomen #iifymrecipes #flexibledieting #countingmacros #feedfeed #glutenfreerecipes #foodforfuel #cookingwithlove #easyrecipes #makesmewhole #spoonfeed⁣⁣ #healthyrecipe #allfoodsfit #healthybalance #yougottaeatthis #eatrealfood #foodfreedom #goodeats #healthyish #nutritioncoach #realsimple #ceviche #summermeals #fitfoodie

Air fryer tortilla chips! I mean what can’t you

Grapefruit crush! In honor of my birthday last wee

Celebrating 32 years around the sun today and desp

Celebrating 32 years around the sun today and despite it being a strange year, feeling like I am exactly where I need to be 😎 and, of course, a happy [belated] national dog day to my favorite buddy⁠ 🐶⁠⠀ #eatthegains #ohyeahcashew

Made these peanut butter chocolate chip bars today

Made these peanut butter chocolate chip bars today for a little something sweet to snack on (and something other than cookies and ice cream for my dad haha).⁠ Although I added some peanut m&ms for him ☺️⠀ ⁠⠀ Made from simple ingredients like bananas, rolled oats, peanut butter, almond milk, and chocolate chips, and a little bit of maple syrup (just a tablespoon). And super easy to make too - mash the banana, mix in the PB, and then stir in everything else. Bake them up and enjoy! They have a good balance of carbs, healthy fats, fiber, and 7 grams of protein in each one too! Macros - 250 cals - 30c/7p/14f⁠⠀ ⁠⠀ ⁠⠀ Recipe on @eatthegains, just search peanut butter!⁠⠀ https://eatthegains.com/peanut-butter-oatmeal-chocolate-chip-bars/⁠⠀ #eatthegains⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ #mealprep #iifymwomen #iifymrecipes #macrocounting #flexibledieting #feedfeed #glutenfreerecipes #foodforfuel #cookingwithlove #easyrecipes #makesmewhole #iifymfood #spoonfeed⁣⁣ #healthyrecipe #allfoodsfit #eatbetternotless #balancednotclean #healthybalance #yougottaeatthis #eatrealfood #foodfreedom #goodeats #proteinsnacks #oatmeal #healthyish #nutritioncoach #plantbased

These mango overnight oats got a little bit of a g

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