Recipes - Eat the Gains

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Recipes
- Breakfast
- Main Course
- Side Dishes
- Vegetables
- Snacks
- Desserts
- Drinks
- Meal Prep
- Paleo
- Whole30
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Breakfast

Healthy zucchini banana bread sliced on cutting board. Next to it is some shredded zucchini, sliced banana, and a bowl of honey.

Paleo Zucchini Banana Bread

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.

Berry Chia Jam

Pineapple avocado green smoothie in a jar with a straw and topped with shredded coconut. Behind it is a bowl of pineapple, half an avocado, and ginger. There is half a lime in front of the jar.

Pineapple Avocado Green Smoothie

Overhead shot of a sweet potato frittata with asparagus topped with avocado and green onions.

Sweet Potato and Asparagus Frittata

Main Meals

Close up of buffalo chicken zucchini boats topped with blue cheese dressing and green onions.

Buffalo Chicken Zucchini Boats

Pan of lemon asparagus pasta with creamy feta sauce topped with red pepper flakes. Around the pan is some lemons, herbs, and spices.

Lemon Asparagus Pasta with Feta

Easy steak fajitas in a large pan garnished with sliced avocado, sliced jalapeños, and lime wedges. Around it is a bowl of salsa, bowl of cilantro, and a platte with jalapeños and limes.

Easy Steak Fajitas

Overhead shot of a sweetgreen harvest bowl with rice, sweet potatoes, apples, pecans, Brussel sprouts, chicken, and creamy balsamic dressing.

Sweetgreen Harvest Bowl

Side Dishes

Close up of honey mustard potato salad in a bowl topped with green onions and red pepper flakes.

Honey Mustard Potato Salad

Overhead shot of crispy air fryer brussel sprouts in a large bowl topped with sesame seeds and green onions.

Air Fryer Brussel Sprouts

Overhead shot of quick pickled beets in a jar.

Pickled Beets

Overhead shot of grilled carrots on a plate topped with fresh herbs.

Grilled Carrots with Cinnamon & Chipotle

Snack Attack

Healthy zucchini banana bread sliced on cutting board. Next to it is some shredded zucchini, sliced banana, and a bowl of honey.

Paleo Zucchini Banana Bread

Gelatin gummies stacked on top of each other with a glass jar of them filled to the top behind them. There is also some fresh fruit spread out as well.

Homemade Gummies with Real Fruit

A large baking sheet with homemade baked plantain chips spread out all over with a small dish of salsa.

Healthy Baked Plantain Chips (Paleo)

Overhead shot of quick pickled beets in a jar.

Pickled Beets

Sweet Treats

Healthy zucchini banana bread sliced on cutting board. Next to it is some shredded zucchini, sliced banana, and a bowl of honey.

Paleo Zucchini Banana Bread

Gelatin gummies stacked on top of each other with a glass jar of them filled to the top behind them. There is also some fresh fruit spread out as well.

Homemade Gummies with Real Fruit

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.

Berry Chia Jam

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

Homemade Caramel Popcorn

Sips

Pineapple avocado green smoothie in a jar with a straw and topped with shredded coconut. Behind it is a bowl of pineapple, half an avocado, and ginger. There is half a lime in front of the jar.

Pineapple Avocado Green Smoothie

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?

Vegetables

Close up of honey mustard potato salad in a bowl topped with green onions and red pepper flakes.

Honey Mustard Potato Salad

Overhead shot of crispy air fryer brussel sprouts in a large bowl topped with sesame seeds and green onions.

Air Fryer Brussel Sprouts

Pan of lemon asparagus pasta with creamy feta sauce topped with red pepper flakes. Around the pan is some lemons, herbs, and spices.

Lemon Asparagus Pasta with Feta

Overhead shot of quick pickled beets in a jar.

Pickled Beets

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Let’s Connect

Hey there! Welcome to Eat the Gains™! I'm Kelly - Nutritional Therapy Practitioner, coach, 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

Buffalo chicken zucchini boats! Sharing another ea

Tonight's dinner and an INSTAgram! Seared tuna, bo

Tonight's dinner and an INSTAgram! Seared tuna, bok choy, cucumber, coconut rice, and avocado! Nothing fancy, but damn it was good. And I will never get tired of coconut rice - it really adds lots of flavor to a meal and makes it feel fancy.

For the coconut rice - add 1 cup white rice with 1 can (13 ounces) full-fat coconut milk to your instant pot. Set to manual mode on high pressure for 5 minutes. Let the pressure release for 10 minutes and then release the rest. To cook on the stove, add rice and coconut milk to a saucepan, bring to a low boil, and then let simmer for 15-20 minutes.

For everything else - just sauteed the bok choy with some coconut animos, ginger, and garlic and then quickly seared the tuna for a few minutes on each side.
#eatthegains
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipes #iifymfood #macrocounting #iifym #flexibledieting #easycooking #easymeals #quickmeals #healthybalance #makesmewhole #foodfreedom #nutritioncoach #allfoodsfit #healthyish #eatrealfood #goodmoodfood #balancedeating #ditchthediet #dinnerrecipes #healthydinners #weeknightdinner #easyrecipes #easydinner

The BEST crispy air fryer brussel sprouts! Tossed

It's smoothie weather here (and has been for a whi

It's smoothie weather here (and has been for a while lol)! This nutrient-packed thick and creamy pineapple avocado green smoothie is loaded with veggies, fruit, healthy fats, fiber, and protein and tastes like the tropics thanks to pineapple, coconut milk, and lime! Makes an easy breakfast or snack. Vegan, gluten-free, and dairy-free!⁠
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1/2 cup lite unsweetened coconut milk⁠
1 cup packed spinach (35 grams)⁠
1/2 heaping cup frozen pineapple (70 grams)⁠
1/2 small green apple, roughly chopped (100 grams)⁠
1/2 small avocado (50 grams)⁠
1 tablespoon chia seeds⁠
1 tablespoon lime juice⁠
1/2-1 inch fresh ginger (depending on taste)⁠
1-2 scoops vanilla protein powder or collagen (optional but delicious)⁠
1-2 cups ice⁠
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Add all ingredients in the order listed to a high-powered blender and blend until smooth and creamy!⁠
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Nutrition - 397 calories - 41c/15p/20f⁠⁠
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More details, substitutions, nutritional facts, and more on @eatthegains - just search 'green smoothie' in the search bar on the page!⁠!⁠⁠
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https://eatthegains.com/pineapple-avocado-green-smoothie/⁠
#eatthegains⁠
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipes #iifymfood #macrocounting #iifym #flexibledieting #easymeals #quickmeals #healthybalance #makesmewhole #foodfreedom #nutritioncoach #allfoodsfit #healthyish #eatrealfood #goodmoodfood #balancedeating #ditchthediet #smoothierecipes #healhthysmoothies #greensmoothies #nutritionaltherapy #ntp

A combo of 2 favorite loaves of bread, this paleo

Went to the beach with my pawrents the past few da

Went to the beach with my pawrents the past few days and I am officially a beach dog!
#eatthegains #ohyeahcashew
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#wirehairedpointinggriffon #korthalsgriffon #whatkindofdogisthat #wpg #wpgoftheday #wpgofinstagram #puppy #puppiesofig #dogsofig #puppiesofinsta #dogsrule #texasdogs #communitygriff #dogswithbeards #pointersofinstagram #austindogs #texasdogs #birddog #pointersofinstagram #wirehairedpointinggriffonpuppy #puppylove #puppylife🐾

Lemon asparagus pasta with a creamy lemon feta sau

A little snack action to bring us into the weekend

A little snack action to bring us into the weekend - oatmeal raisin bars! Kinda like the ones you grew up eating, but better 👊🏼 full of complex carbs, protein, fiber, and healthy fats, they make a quick and easy mid-day snack, pre or post-workout snack, or dessert. Perfect to add to your meal prep plans too!⁠
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1 1/2 cups rolled oats (150 grams)⁠
1/2 cup cashew butter (128 grams)⁠
1/2 cup raisins (80 grams)⁠
1/2 cup packed vanilla whey protein powder (45 grams)*⁠
1/4 cup + 1 tablespoon almond milk⁠
1 tablespoon honey⁠
1 teaspoon cinnamon⁠
pinch of salt⁠
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- add everything to a medium-sized mixing bowl. Mix well to combine. The batter should be a little sticky. If too wet, add a little more oats or protein powder. If too dry, add a little more almond milk.⁠
- Line an 8x8 glass baking dish (or something similar) with parchment paper and press the mixture into the bottom of the pan until evenly distributed. Place them in the fridge for 30 minutes to firm up. Cut into 8 equal-sized bars and enjoy! Store in the fridge for up to a week.⁠
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nutrition per 1 bar - 229 calories - 27c/10p/9f⁠⁠
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*feel free to substitute your favorite protein powder, but careful of the ratios. Protein powders vary by the consistency and how dense they are, so add a little less than the recipe calls for and add as you need. You can also use more oats if you don't want to use protein powder.⁠
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More details, substitutions, nutritional facts, and more on @eatthegains - just search 'raisin' in the search bar on the page!⁠!⁠⁠
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https://eatthegains.com/oatmeal-raisin-bars/⁠
#eatthegains⁠
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipes #iifymfood #macrocounting #iifym #flexibledieting #ifitfitsyourmacros #trackingmacros #healthybalance #makesmewhole #foodfreedom #nutritioncoach #onlinenutritioncoach #nutritioncoaching #allfoodsfit #balancedeating #ditchthediet #eatbetternotless #mealprepideas #mealprepping #easymealprep #proteinrecipes #proteinbars

One year between these photos and A LOT of consist

One year between these photos and A LOT of consistency. It might not be a huge change, but I am pretty damn proud.⁠
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I've never been super strong or muscular (I was a cardio junkie for a decade). I lifted weights, but never pushed myself too much.⁠
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Last February I quit CrossFit and then a pandemic happened. We were stuck to our home gym (which I am so grateful for) and I just decided to lean into it. Let's just do strength training and see. What was the worst that could happen? Little did I know I would absolutely love it and it would change the way I view fitness, my workouts, recovery, and more. And here we are 14 months later...⁠
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Consistently sticking to my progressive overload strength programming (@paragontrainingmethods) and not jumping from program to program, giving my body at least 2 rest days a week, eating the food (and lots of it), getting enough sleep, limiting stress where I can, drinking water, moving my body in ways that feel good... You know, all the sexy stuff 🙃⁠
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And most importantly, trusting the process. Progress takes time. Probably a lot longer than most of us would like.⁠
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But it's showing up, day in and day out, doing the little things that are important, that can yield some big results down the road.⁠
#eatthegains⁠
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#iifymwomen #iifymrecipes #macrocounting #flexibledieting #foodforfuel #makesmewhole #iifymfood #allfoodsfit #eatbetternotless #balancednotclean #ditchthediet #healthybalance #foodfreedom #healthyish #nutritioncoach #onlinenutritioncoach #healingjourney #healthandfitness #selflove #ifitfitsyourmacros #transformationtuesday #trackingmacros #becomebetter #motivationmonday #wellnessjourney #womenwholift #nutritioncoaching #hwpo

Easiest 15 minute chopped Greek chickpea salad! Ma

Easiest 15 minute chopped Greek chickpea salad! Made with chickpeas, veggies, your favorite greek salad ingredients (olives, feta, and artichokes), and then tossed with a bunch of fresh herbs and a quick Greek salad dressing. So easy to make and packed with plant-based protein, veggies, and lots of flavors. Easily make it vegan by leaving off the cheese.⁠⁠
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Makes 6 cups⁠⁠
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Salad:⁠⁠
3 1/2 cups chickpeas (2 15-ounce cans, rinsed and drained)⁠⁠
1 cup cherry tomatoes, quartered (175 grams)⁠⁠
1 cup diced cucumber (130 grams)⁠⁠
1/2 cup diced red onion (60 grams)⁠⁠
1/2 cup Kalamata olives, halved or quartered (65 grams)⁠⁠
1 cup quartered artichoke hearts, halved (150 grams)⁠⁠
1/2 heaping cup crumbled feta (2 1/2 ounces)⁠⁠
1/4 cup packed fresh parsley, rough chopped⁠⁠
1/4 cup packed fresh mint, rough chopped⁠⁠
2 tablespoons packed fresh dill, rough chopped⁠⁠
salt and pepper, to taste⁠⁠
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Dressing:⁠⁠
1 1/2 tablespoons red wine vinegar⁠⁠
1 1/2 tablespoons lemon juice⁠⁠
1 tablespoon olive oil⁠⁠
1 teaspoon dried oregano⁠⁠
1/2 teaspoon red pepper flakes⁠⁠
salt and pepper, to taste⁠⁠
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- make the dressing by adding the red wine vinegar, lemon juice, olive oil, dried oregano, red pepper flakes, and salt and pepper to a small jar. Mix well to combine.⁠⁠
- add chickpeas, tomatoes, cucumber, onions, olives, artichokes, and feta to a large bowl. Add dressing and mix well to combine. Add the chopped parsley, mint, and dill and mix one more time. Season with salt and pepper if needed and enjoy!⁠⁠
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macros per 1/2 cup - 116 calories - 14c/5p/5f⁠⁠
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More details, substitutions, nutritional facts, and more on @eatthegains - just search 'greek' in the search bar on the page!⁠!⁠⁠
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https://eatthegains.com/greek-chickpea-salad/⁠⁠
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipes #iifymfood #macrocounting #iifym #flexibledieting #easycooking #easymeals #quickmeals #healthybalance #makesmewhole #foodfreedom #nutritioncoach #allfoodsfit #healthyish #eatrealfood #goodmoodfood #balancedeating #ditchthediet #mealprepideas #mealprepsunday #mealprepping #easymealprep #eatplants

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