https://joclardala.com/recipes daily 0.75 2026-02-05 https://joclardala.com/recipes/no-bake-protein-bars-cdrz7 monthly 0.5 2025-07-14 https://images.squarespace-cdn.com/content/v1/6299327d501b15295b2b5f18/91e5edb6-1cd3-416d-a653-7cdce3295479/Mango+Yogurt+Bowl.jpg Recipes - Mango Yogurt Bowl - I keep my breakfast meal options simple and give myself 2 to 3 different options a week. I have this yogurt bowl almost every other day, as it’s an easy source of protein and comes together in less than 5 minutes. Serving Size: 1 Ingredients ¾ cup of plain nonfat Greek yogurt ½ sliced banana ½ cup of sliced mango 2 teaspoons of honey 1 tablespoon of chopped nuts (I used almonds) Instructions Slice banana and mango Pour greek yogurt into a bowl + pour in one teaspoon of honey to sweeten Layer banana and mango on top of yogurt Garnish with chopped nuts Drizzle remaining teaspoon of honey Plate Method: Mix of protein from yogurt, fiber from fruits, and healthy fats from nuts, makes this a hearty meal that keeps you satiated for a handful of hours. https://joclardala.com/recipes/5-minute-chilaquiles monthly 0.5 2025-07-14 https://images.squarespace-cdn.com/content/v1/6299327d501b15295b2b5f18/16aa22e7-c6d2-4f06-9b7a-76d30db9e409/Chilaquiles.jpg Recipes - 5 Minute Chilaquiles When I wake up feeling super hungry in the morning (day after strength training), this is my go-to hearty breakfast or brunch (or any meal, lol). Serving Size: 2-3 Ingredients: 4 eggs ⅓ a bag (of unsalted) tortilla chips ⁣ ½ cup of salsa ½ of shredded cheese (fiesta mix) 2 stems of green onion chopped⁣ Olive oil spray Instructions: Cook eggs as desired (frambled) then put to the side Using the same pan, pour the chips and cook for a minute and toss around to spread the heat Pour salsa onto the tortilla chips and mix around to ensure the chips are evenly coated in the sauce and cook for 1 to 2 minutes Place chips onto microwavable plate Layer the eggs onto of chips along with the cheese and green onions Microwave for 60 to 90 seconds or until cheese is melted Plate Method: Mix of starchy carbs, protein, and healthy fats makes this a hearty meal that keeps you satiated for a handful of hours. https://joclardala.com/recipes/no-bake-protein-bars monthly 0.5 2025-07-14 https://images.squarespace-cdn.com/content/v1/6299327d501b15295b2b5f18/3519a6dd-54da-4e93-84b3-d371320bd31a/No+Bake+Protein+Bars.jpg Recipes - NO Bake Protein Bars - Serving Size: 8 bars Ingredients 1 cup gluten-free oats ⁣ 1/4 cup keto flour⁣ mix (almond & coconut) or gluten-free flour 1/4 cup vanilla protein ⁣ 1/4 cup maple syrup ⁣ 1 cup peanut butter⁣ 1 tsp. of cinnamon 1 tsp. vanilla⁣ 1/2 tsp. sea salt 1/2 cup of chocolate chips (optional) Instructions Combine all ingredients in a mixing bowl and mix well Pour mixture into square pan (8 x 8) lined with parchment paper Optional topping: melt chocolate chips with milk or oil and spread on top of mixture Freeze for at least 90 minutes Cut into squares Thaw for at least 2 minutes before indulging Store in freezer, good for 7 - 10 days Plate Method: Mix of starchy carbs, protein, and healthy fats makes this a great pre-workout fuel snack or a filling dessert after any meal. https://joclardala.com/recipes/easy-tuna-salad monthly 0.5 2025-07-14 https://images.squarespace-cdn.com/content/v1/6299327d501b15295b2b5f18/a23fcfee-3277-401e-9494-bf775f715b76/Tuna+Salad.jpg Recipes - Easy Tuna Salad Serving Size: 3-5 Ingredients 1 can of tuna (I prefer white tuna in water) 1/8 of onion diced (I heat mine up as raw upsets my stomach) 2 tbsps. of light mayo (or greek yogurt) 1 tbsp. of dijon mustard 1 tbsp. Of sweet relish 1 pinch of pink sea salt ½ tsp. of onion powder 1 tsp. of parsley ½ juice of lemon (optional for lighter taste) Instructions Open tuna can, drain water and place in mixing container Add all dry seasonings and mix well Add all wet ingredients and mix well Plate as you wish, I prefer on top of crackers or bread Plate Method Starch choice: crackers + snap green pea chips Veggie choice: sliced grape tomatoes as toppings + side of baby carrots Additional Fat (optional): Sliced cheese cut into 4 smaller pieces https://joclardala.com/recipes/15-minute-chicken-burger monthly 0.5 2025-07-14 https://images.squarespace-cdn.com/content/v1/6299327d501b15295b2b5f18/f2a64dc1-90e0-4337-9890-f8b4f602c689/Ground+Chicken+Burger.jpg Recipes - 15-Minute Chicken Burger Serving Size: 2-4 patties Ingredients 6 pieces of chicken tenderloins ¼ lemon juice 2 tsps. of sriracha or hot sauce of choice 1 tsp. of garlic salt 1 tsp. of parsley (optional) pinch of salt 1 tbsp. of bread crumbs (optional as an extra glue for patty) Instructions Chop chicken into cube sized pieces and blend into mixer (I used my nutribullet) for about 20-30 seconds Place ground chicken in mixing bowl and add all remaining ingredients, mix well Take ½ cup of ground chicken and mold into a patty in your palm Cook over medium heat on frying pan for 6 minutes, flipping halfway Enjoy and garnish with toppings of choice! Plate Method Starches: Whole-Wheat English Muffin as Bun and ½ cup of air-fried french fries (not pictured) Veggie Side: Sliced grape tomatoes (because I LOVE tomatoes!) https://joclardala.com/recipes/everyday-air-fried-moist-chicken monthly 0.5 2025-07-14 https://images.squarespace-cdn.com/content/v1/6299327d501b15295b2b5f18/8301c1fc-4d3a-4f12-a2e5-1afe399d58d7/Everyday+Air-fried+Moist+Chicken+Tenderloins.jpg Recipes - Everyday Air-fried Moist Chicken Serving Size: 2-3 Ingredients 6 pieces of fresh sliced chicken tenderloins (I buy mine pre-cut) 1 pinch of pink sea salt ½ tsp. of onion powder ½ tsp. of paprika powder 1 tsp. of parsley or italian seasoning 1 tbsp. Of olive oil Instructions Wash chicken and pat dry and place in a mixing bowl Drizzle ½ tbsp. f olive oil and all seasonings, mix well Line air-fryer with remaining olive oil and add chicken Air-fry at 375 degrees and flipping half-way Plate Method Starch choice: cheese filled tortellini seasoned with garlic powder + parsley Veggie choice: pan-fried green beans and grilled onions https://joclardala.com/recipes/ketofilled-chocolate-chip-banana-bread-bites monthly 0.5 2025-07-14 https://images.squarespace-cdn.com/content/v1/6299327d501b15295b2b5f18/7954a47d-9f47-49ad-819d-60847f00452d/Keto+Choco+Chip+Banana+Bread+Bites.jpg Recipes - Chocolate Chip Banana Bread Bites Serving Size: 14-18 bites Ingredients 2 large ripe bananas, peeled 1 cup of gluten-free flour 1 cup of keto flour blend (½ almond flour, ½ coconut flour) ½ cup of chocolate chips 1/2 cup of organic cane sugar 1/4 cup virgin coconut oil (or olive oil or butter) 1 tsp. pure vanilla extract 1 tsp. cinnamon 1 tsp. baking powder ½ teaspoon fine grain sea salt Instructions Smash bananas in medium-sized mixing bowl Add all wet ingredients to smashed bananas bowl and mix well Mix dry ingredients in a small-sized mixing bowl Add mixed dry ingredients to wet ingredients Preheat oven to 350 degrees Line 2 baking sheets with parchment paper or butter and flour mix Using a cookie scooper, scoop single servings of batter onto baking sheets Bake in oven for 15 minutes Cool for at least 7 minutes and enjoy! Plate Method Pair with milk of choice (that has about 8-10 grams of protein) for a filling snack. https://joclardala.com/recipes/shrimp-fajita-stir-fry monthly 0.5 2025-07-14 https://images.squarespace-cdn.com/content/v1/6299327d501b15295b2b5f18/1655936374527-18KTWMV4QE4244Q3SDYT/Shrimp+Fajita+Rice+Plate+2.jpg Recipes - Shrimp Fajita Stir-Fry Serving Size: 2-3 Ingredients 8 ounces of raw shrimp peeled with tail off ½ cup of julienned red bell peppers ½ cup of julienned green bell peppers ½ cup of julienned yellow bell peppers ½ cup of julienned yellow onion Shrimp Seasonings 1 tsp. of garlic powder 1 tsp. of paprika 1 tsp. of onion powder 1 tsp. of cayenne pepper powder 2 tbsps. of soy sauce Instructions In a mixing bowl, season shrimp with all the powder ingredients Add all vegetable ingredients too a pan fry and cook in medium heat for one minute Add seasoned shrimp to veggie pan and cook for 2-3 minutes on each side Mix well, viola! Plate Method Recommendation: pair with a serving of rice and green veggies for a dense and nutritious meal. https://joclardala.com/recipes/veggie-frambled-eggs monthly 0.5 2025-07-14 https://images.squarespace-cdn.com/content/v1/6299327d501b15295b2b5f18/99a2c706-67ba-4df2-8305-ab591680cb3a/Veggie+Frambled+Eggs.jpg Recipes - Veggie Frambled Eggs Serving Size : 2 Ingredients ¼ of julienned purple onions 1 roma tomato julienned ½ cup of spinach 4 eggs pinch of salt Instructions Add all vegetable ingredients too a pan fry and cook in medium heat for one minute Crack two eggs on top of the veggies and add salt Cook for one minute (so yolk can cook) Mix eggs with veggies and cook for another minute, viola! Plate Method Recommendation: pair with air-fried seasoned sweet potatoes or starch of choice for a dense meal. https://joclardala.com/recipes/tofu-lettuce-cups monthly 0.5 2025-07-14 https://images.squarespace-cdn.com/content/v1/6299327d501b15295b2b5f18/d7009b99-dbd8-41e9-bcf5-012731b950d8/tofu+lettuce+wraps.jpg Recipes - Tofu Lettuce Cups - Serving Size : 2-4 Ingredients 1 head of romaine lettuce 4 leaf strips of scallions chopped (green onions) ½ cup of shredded carrots ½ cup of cubed cucumber 1 tofu block (I prefer to use a half) 2 tablespoons of coconut aminos (or soy sauce) Peanut Sauce: store bought (mine is from Trader Joe’s) Tofu Seasonings 1 tsp. of garlic powder 1 tsp. of paprika 1 tsp. of onion powder 1 tsp. of cayenne pepper (optional for spice preference Instructions Cut the node (bottom white section) of romaine lettuce to help separate each blade (leaf) and rinse in water of cleansing. Cut tofu block in rectangular halves with half inch thickness Hack: soak water from tofu by patting it with a paper towel or paper napkin Mix tofu seasonings with tofu in mixing bowl Pan fry tofu for 3 minutes on medium heat Flip tofu, pour coconut aminos over tofu to carmelize for another 3 minutes Assemble lettuce cups with tofu, cucumber, shredded carrots, scallions and drizzle peanut sauce Plate Method Recommendation: Add 1-2 tbps. of rice to each cup for fiber and a filling meal. https://joclardala.com/recipes/honeyadobotenders monthly 0.5 2025-07-14 https://images.squarespace-cdn.com/content/v1/6299327d501b15295b2b5f18/6b198e9a-8f42-4432-a056-ccb7e72a4a3d/Honey+Adobo+Chicken+Tenders.JPG Recipes - Honey-Adobo Tenders - Serving Size : 2-4 Ingredients 1 1/2 pounds pre-cut fresh chicken tender meat 2 eggs 1/2 cup of gluten free flour, seasoned with a tsp. of black pepper & garlic powder 4 garlic cloves diced 1/2 cup of soy sauce 1 tbsp of garlic powder 1 tsp of black pepper 1/4 cup of olive oil (if frying) 4 tbsps of honey Instructions marinate chicken with 1 tbsp of garlic powder & tsp of black pepper for at least 3 hours in a small pot mix soy sauce, diced garlic and 2 tbsps of honey & boil until a thick consistency (5 minutes) wisk 2 eggs when chicken is ready, first coat each strip in the egg mix then coat in flour mix set each piece on a plate until done coating all strips pan fry: fry on medium high heat on each side for 3-4 minutes air fry: at 375 for 15 mins (flipping halfway) cool strips for at least 3 minutes place all the strips in a box mixing bowl and then coat chicken with the garlic-soy sauce marinade glaze remaining honey on top of coated tenders Plate Method Recommendation: pair with air-fried french fries (or starch of choice) and slices of fresh celery (or carrots) for a filling meal. https://joclardala.com/recipes/fullyloadedpboats monthly 0.5 2025-07-14 https://images.squarespace-cdn.com/content/v1/6299327d501b15295b2b5f18/1654213228189-03BYY9KTY9CR3M03XLTY/Fully+Loaded+Oats.jpg Recipes - Fully Loaded PB Oats Bowl - Serving Size: 1 Ingredients 1/3 cup of oats (gluten-free from Trader Joe’s) 1/2 cup of hot water 1/2 cup of almond milk (or milk of choice) 1 tsp. of chia seeds (optional) 1 tsp. of cinnamon 1 tsp. of pure maple syrup (or sweeter of choice) Toppings 1/2 of a banana 1/4 cup of blueberries 1.5 tbsps. of chopped walnuts 1 tbsp. of pure peanut butter Instructions In a small bowl combine and mix all ingredients except the almond milk and microwave the bowl for 2 minutes. Then add almond milk and microwave for another minute. Add all of your toppings, I add mine in this order: bananas, blueberries, pecans and drizzle the peanut butter. Plate Method Viola, you’ve got a nutrition-dense (carbs, protein, and healthy fats) breakfast in less than 5 minutes that’s vegan and gluten-free. Enjoy! https://joclardala.com/recipes/everydaykalesmoothie monthly 0.5 2025-07-14 https://images.squarespace-cdn.com/content/v1/6299327d501b15295b2b5f18/1654210154620-XVT3Z78L7SVD7KL8CM7F/mango+green+smoothie.jpg Recipes - Everyday Kale Smoothie Serving Size : 1-2 Ingredients 2 kale leaves or 1 cup of chopped kale ½ frozen banana ½ cup of frozen strawberries or mangos ½ cup of almond milk ½ cup of nonfat greek yogurt 3 tbsps of gluten-free oats Instructions Add all ingredients to a high speed-blender and blend until smooth. 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