Recipes - Eat the Gains

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Breakfast

Plate of crispy rosemary garlic air fryer potatoes with a small ramekin of ketchup next to them.

Rosemary Garlic Air Fryer Potatoes

Baked oatmeal chocolate chip muffins on a cookie drying rack with a striped towel underneath it.

Oatmeal Chocolate Chip Muffins

No bake chocolate peanut butter protein balls on a piece of crumbled up parchment paper.

Chocolate Peanut Butter Protein Balls

Stack of Protein Powder Pumpkin Pancakes on a white plate with maple syrup, coconut butter, and chopped nuts on top of them. Behind it is a mug, dish of nuts, and a yellow pumpkin.

Paleo Pumpkin Protein Pancakes

Main Meals

Close up of a cast iron skillet with Italian sausage peppers and potatoes topped with cheese. A spoon is stuck into the dish.

Sausage Peppers and Potatoes Skillet

Greek bowl full of cauliflower rice, greek lamb meatballs, greek salad, lettuce, and tzatziki. Next to it is another bowl and half a juiced lemon.

Greek Lamb Meatballs (Paleo/Whole30)

Two pieces of air fryer chicken parmesan on a plate garnished with fresh basil, parmesan cheese, and red pepper flakes.

Air Fryer Chicken Parmesan

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.

Veggie Power Bowl

Side Dishes

Plate of crispy rosemary garlic air fryer potatoes with a small ramekin of ketchup next to them.

Rosemary Garlic Air Fryer Potatoes

Overhead shot of a jar of homemade chipotle mayo with a stripped towel and an immersion blender next to it.

Homemade Spicy Chipotle Mayo

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.

Curried Butternut Squash Soup

Individual crispy brussel sprouts with bacon and cheese with a toothpick stuck in each one.

Crispy Brussel Sprouts with Bacon and Cheese

Snack Attack

Bowl of homemade tzatziki topped with fresh dill and olive oil with a spoon coming out of it. Around it is sliced carrots, cucumbers, and peta bread with two lemon wedges.

How to Make Tzatziki Sauce

Baked oatmeal chocolate chip muffins on a cookie drying rack with a striped towel underneath it.

Oatmeal Chocolate Chip Muffins

Individual crispy brussel sprouts with bacon and cheese with a toothpick stuck in each one.

Crispy Brussel Sprouts with Bacon and Cheese

Parchment paper lined baking sheet filled with sweet potato pizza rounds topped with basil and red pepper flakes.

Sweet Potato Pizza

Sweet Treats

A jar filled with rosemary roasted cashews. Behind it is rosemary and a tan linen.

Honey Rosemary Roasted Cashews

No bake chocolate peanut butter protein balls on a piece of crumbled up parchment paper.

Chocolate Peanut Butter Protein Balls

Close up of a dairy free pumpkin pie milkshake with a straw coming out of it and topped with whipped cream. Behind it is another glass filled with the milkshake and a small pumpkin

Pumpkin Pie Milkshake (Dairy Free)

Stack of Protein Powder Pumpkin Pancakes on a white plate with maple syrup, coconut butter, and chopped nuts on top of them. Behind it is a mug, dish of nuts, and a yellow pumpkin.

Paleo Pumpkin Protein Pancakes

Sips

Cast iron skillet with green beans with mushrooms and onions.

Green Beans with Mushrooms and Bacon (Paleo/Whole30)

Close up of a dairy free pumpkin pie milkshake with a straw coming out of it and topped with whipped cream. Behind it is another glass filled with the milkshake and a small pumpkin

Pumpkin Pie Milkshake (Dairy Free)

Two tahini milkshakes in small glass jars. There are gold straws in them and they are topped with cinnamon and sesame seeds. There is towel and spoon around them.

Tahini Milkshake

Coffee protein smoothie in a glass jar with a metal straw coming out of it. It is topped with granola and has more granola next to the jar with bananas and a bottle of cold brew coffee behind it.

Coffee Protein Smoothie (with Collagen!)

Vegetables

Plate of crispy rosemary garlic air fryer potatoes with a small ramekin of ketchup next to them.

Rosemary Garlic Air Fryer Potatoes

Greek bowl full of cauliflower rice, greek lamb meatballs, greek salad, lettuce, and tzatziki. Next to it is another bowl and half a juiced lemon.

Greek Lamb Meatballs (Paleo/Whole30)

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.

Veggie Power Bowl

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.

Curried Butternut Squash Soup

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Let’s Connect

Hey there! 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

Chicken Caesar spaghetti squash boats made with on

Chicken Caesar spaghetti squash boats made with only 8 ingredients and take 40 minutes to make, with only 12 minutes of that being active cooking time (the rest is just the spaghetti squash cooking).⁣ They kind of remind me of the caesar salad wraps from Chick-fil-a I used to eat growing up. The spaghetti squash makes a great low carb alternative, ups the veggie intake, and adds some fiber to the meal.⁣ Makes an easy weeknight dinner recipe or are good for meal prep too!⁠⠀ ⁠⠀ Search caesar on @eatthings for the full recipe or it's linked on my stories!⁠⠀ https://eatthegains.com/chicken-caesar-spaghetti-squash-boats/⁠⠀ #eatthegains⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ #feedfeed #nutritioncoach #mindfuleating #healthyliving #ilovetocook #glutenfreerecipes #theeverygirlcooks #makesmewhole #balancednotclean #foodfreedom #easycooking #eatrealfood #easymeals #healthyrecipes #whole30alumni #whatsfordinnertonight #allfoodsfit #eatbetternotless #womenwhoeat #ditchthediet #healthybalance #moderationnotdeprivation #foodforfuel #glutenfreefood #simplemeals #goodeats #mealprep

A little sweet and savory for breakfast on this Fr

A little sweet and savory for breakfast on this Friday morning to satisfy both my cravings. For a long time I would try to avoid anything sweet at breakfast, even though some days that’s just what I wanted, because I constantly heard you would crave sweet things all day if you started out with them. The funny thing is, the more I restrict something, the more I crave it (shocker...). When I got tired of these dumb food rules and started listening to my body, turns out it's pretty smart. I honor my craving when I have them, I feel satisfied, and move on with life. No more trying to fight it off to later find myself balls deep into x, y, or z. So if you want sweet or savory for breakfast, go for it. Or maybe you want both like me 😋 which do you prefer, sweet or savory? ⁠⠀ ⁠⠀ Today's breakfast is fried eggs, sautéed veggies, blueberries, banana bread, and kimchi. Banana bread is @paleorunningmomma cinnamon raisin banana bread from her book paleo baking at home and I highly recommend!⁠⠀ #eatthegains⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ #feedfeed #nutritioncoach #mindfuleating #healthyliving #ilovetocook #theeverygirlcooks #makesmewhole #balancednotclean #foodfreedom #easycooking #eatrealfood #easymeals #healthyrecipes #whole30alumni #allfoodsfit #eatbetternotless #womenwhoeat #ditchthediet #healthybalance #moderationnotdeprivation #foodforfuel #glutenfreefood #simplemeals #goodeats #strongnotskinny #breakfastfood

It’s casserole time of year! Even though I had n

Dinner was on point tonight! Sharing the "recipe"

Dinner was on point tonight! Sharing the "recipe" below. Meals like this are some of my favorite - no recipe, using what you have on hand, and just following your intuition. You can really get creative and learn more and more about cooking! Shared the play by play on my stories, but here is how I did it:⁠⠀ -⁠⠀ 1# ground sausage⁠⠀ 1.5-2# diced potatoes⁠⠀ 1 cup diced onion⁠⠀ 2-3 bell peppers, chopped⁠⠀ 1-2 cups pasta sauce (I only had about one and then ran out)⁠⠀ 1 tablespoon or so Italian seasoning⁠⠀ shredded cheese (optional, but really good haha)⁠⠀ s&p⁠⠀ -⁠⠀ Heat up a large cast iron and saute pork until browned. Remove from the pan. Add potatoes and cook for 20 minutes or so until browned and almost cooked through. I covered them with a lid and added a little water every so often to steam. Also, the smaller you dice them, the faster they will cook. When they are almost done, add the onion and saute for a few minutes. Then add the peppers with the Italian seasoning and saute for 4-5 minutes until softened. Add the pork back in with the pasta sauce and mix well to combine. Let everything warm through, about 1-2 minutes. Top with some shredded cheese if using and let it melt. Dig in! ⁠⠀ #eatthegains #ETGfridgeforaging⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ #feedfeed #nutritioncoach #mindfuleating #healthyliving #ilovetocook #realsimple #glutenfreerecipes #theeverygirlcooks #makesmewhole #balancednotclean #foodfreedom #easycooking #eatrealfood #easymeals #healthyrecipes #whole30alumni #whatsfordinnertonight #allfoodsfit #eatbetternotless #womenwhoeat #ditchthediet #healthybalance #moderationnotdeprivation #foodforfuel #fridgeforage #fridgeforaging

Officially 5 years at Eat the Gains! Crazy to thin

Officially 5 years at Eat the Gains! Crazy to think that I started my site 5 years ago with the push from @souschefmikey. I didn't always know how to cook though. I found crossfit in 2012 and changed my diet & taught myself/learned from others (shoutout to @paleomg and @hummusapien - some of my favs back then/now). It's been an amazing & challenging 5 years: 2015 - doesn't count. Posted every couple weeks/months when I remembered 2016 - hated my corporate job so I quit to focus on things I liked. Tried to be more consistent on ETG, but also had 5 other jobs (coaching crossfit, @blendersandbowls, a fitness studio, selling @culinayogurt, & helping @fedandfit) to pay the bills 2017 - started my meal prep business on a whim (a friend asked me to make food for him). I was just let go at one job and was literally making no money (except coaching some crossfit classes). I learned so much and had a lot of fun, until I wore myself down, hated cooking, & stopped at the end of 2018. Most of the money I made that year was from meal prep, and it wasn't a lot 2018 - my first big year for ETG! Still doing meal prep on & off, but made enough to comfortably live off of and support myself 2019 - stopped meal prep and 100% focused on ETG. Despite taking away 30% of my income from 2018, I was still able to 1.5x my income. Things take time guys!! I'm so happy I stuck with it. I also started nutrition coaching! 2020 - here we are! Safe to say I'm pumped for this year and what's to come. I found I‘m passionate about helping people heal their relationship with food and getting them to feel their best & fuel their bodies. I just started the @ntatraining and am so excited to further my education & learn a more holistic approach To sum it up, I heard this quote from @robinnyc the other day on a podcast - "when you get what you asked for, you have no business complaining". I've worked really hard for this and even though it's one of the hardest things I've done, I couldn't imagine it any other way. And most importantly, I appreciate every single one of you for being here, making my recipes, chatting with me, and helping me grow my passion. THANK YOU! #eatthegains #ohyeahcashew

Paleo popcorn chicken!! Yep, that's right. I don't

Paleo popcorn chicken!! Yep, that's right. I don't know about you, but I am always down for some finger food. Or anything that makes me feel like a kid again haha. Bite size pieces of chicken breast are dipped into an egg wash, coated in an almond flour, tapioca flour, and spice mixture, and then pan fried until golden brown and crispy all over. Serve with your favorite dipping sauce and enjoy - I promise they are the real deal.⁠ I haven't tried them in the air fryer yet, but 100% sure you can cook them that way as well!⁠⠀ ⁠⠀ Recipe from @thewholesmiths cookbook. Search popcorn on @eatthegains for the full recipe or it's linked in my stories!⁠⠀ https://eatthegains.com/paleo-popcorn-chicken-whole30/⁠⠀⁠⠀ #eatthegains⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ #feedfeed #nutritioncoach #mindfuleating #healthyliving #ilovetocook #realsimple #glutenfreerecipes #theeverygirlcooks #makesmewhole #balancednotclean #foodfreedom #easycooking #eatrealfood #easymeals #healthyrecipes #whole30alumni #whatsfordinnertonight #allfoodsfit #eatbetternotless #womenwhoeat #ditchthediet #healthybalance #moderationnotdeprivation #foodforfuel #glutenfreefood #whole30food #iifymrecipes

Creamy curried butternut squash soup made in the I

Today's agenda - run 13.1 miles (thanks for a fun

Today's agenda - run 13.1 miles (thanks for a fun race @austinmarathon!), eat all the food, lay on the couch, and eat lots more food. Currently enjoying some takeout from @maudiestexmex (their power bowl is one of my favs!!), but it reminded me of these steak fajita stuffed sweet potatoes. All you need to do is roast some sweet potatoes (or any kind you like), make the steak fajitas (which take less than 20 mins), and then stuff them! Add some optional toppings - my favorites are pico de gallo, avocado, hot sauce, cilantro, and lime - you are good to go!⁣ Hope everyone had a great weekend!⁠⠀ ⁠⠀ Recipe is on @eatthegains, just search fajita!⁠ Or linked in my stories!⠀ https://eatthegains.com/steak-fajita-stuffed-sweet-potatoes-paleo-whole30/⁠⠀ #eatthegains⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ ⁠⠀ #feedfeed #nutritioncoach #mindfuleating #healthyliving #ilovetocook #realsimple #glutenfreerecipes #theeverygirlcooks #makesmewhole #balancednotclean #foodfreedom #easycooking #eatrealfood #easymeals #healthyrecipes #whole30alumni #whatsfordinnertonight #allfoodsfit #eatbetternotless #womenwhoeat #ditchthediet #healthybalance #moderationnotdeprivation #foodforfuel #glutenfreefood #whole30 #whole30recipes⁠⠀

Spontaneous pizza and beer kind of valentines nigh

Spontaneous pizza and beer kind of valentines night 😍 #eatthegains . . . . . . . #feedfeed #nutritioncoach #mindfuleating #healthyliving #realsimple #theeverygirlcooks #makesmewhole #balancednotclean #foodfreedom #healthyrecipes #whole30alumni #whatsfordinnertonight #allfoodsfit #eatbetternotless #womenwhoeat #ditchthediet #healthybalance #moderationnotdeprivation #foodforfuel #pizzanight #atxfoodie #atxeats #macrocounting

Hello to my new favorite muffin - oatmeal chocolat

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