1. HardBoiled Eggs & a side of Black Berries
In my opinion keeping things simple is key. On Sundays I make a dozen hard boiled eggs (put eggs in water - when water boils turn burner off and let sit for 12 min). I also stock up on some kind of berry - black berries are my favorite. Because I am usually on the go this is the perfect breakfast because you can grab it and go!
2. Avocado Toast
Ezekiel bread is amazing toasted! It has a great crunch! You will find this bread in the organic frozen section at most grocery stores.
After the bread is toasted I mash 1/2 an avocado on top add salt pepper and garlic powder.
On top of the avocado I like to add eggs! Get in that protein! nom nom nom
3. Protein Oats w Banana PB & Walnuts
Cook your oats on the stove or microwave. Once your oats are cooked to your liking add 1/2 scoop of protein powder 1 tbsp of peanut butter 1/8 c walnuts and a few slices of banana!
4. Protein Pancakes
I usually wing this recipe & make it as I go- so I am going to give this my best shot!
1/2 c cottage cheese
1/2tsp baking powder 1/4 tsp baking soda
1 scoop protein powder
1/4 c coconut flour
1/3 c (pre cook them so they're soft) oats
add unsweetened vanilla coconut milk
mix together & make cakes!
I always love to add flax and chia too!
5. Energy Bites
1 c oats
1/3 c agave or honey
1/3 c dark choc chips
1 tbsp chia seeds
1/2 c ground flax seeds
2/3 c toasted coconut flakes
1/2 c peanut butter
roll into balls and place in fridge :)
I hope you enjoy these easy fun breakfast options!
Have a great week!
I am on a mission to build my very own home!
I placed an offer on a piece of property...annnnnnnd...it was accepted! woot woot!
-Just waiting on the sanitation & building permit: contingencies that are pending! I am feeling hopeful and excited!
One of my amazing Eyelash Clients who is also Realtor rocked my world! I cannot thank Jen enough & am absolutely amazed at her dedication & work ethic. Email her - She's your gal!
It is crazy to think that my doodles + crazy sketches may come to life! The house above is NOT the house I am looking to build. However, it is pretty darn rad & definitely gets my light bulb flickering!
Zach, the architect. Man, does this guy have talent. You can tell he is filled with passion. I am grateful for his patience & hard work!
My builder Ken is an AWESOME guy & really knows his stuff. I am so thankful he puts up with me & all of my first grader fridge-like house drawings. lol
You will hear more about/see his work as we get deeper into this process!
I am looking forward to the journey & will keep you in the loop during the entire process!
Have an awesome day!
This breakfast pizza is freaking amazeballs.
It is PERFECT for meal prepping!
I made it on Sunday.
Popped it in the fridge & will be enjoying it all week each morning.
You can make this recipe healthy or unhealthy - what ever floats your boat :)
Get a paper towel ready - you're about to wipe the drool off of your chin! YUMMY!
What you need:
-Small Iron Pan
-Cauliflower tater tots
-Vegan Shredded Cheese/Lactose Cheese
-Avocado for topping: optional
-1/2 tsp paprika
-salt & pepper
Cook Turkey Bacon Until Crispy. Set Aside.
Place 1 tbsp olive oil in pan, place tater tots in pan.
Cook at 425 for 18-21 minutes.
Take out of oven and smoosh tots with fork.
Place layer of vegan cheese over tots.
**Have 5 eggs half way cooked (they will cook more later)
Put the 5 half cooked scrambled eggs on top of the tater cheese layer.
On top of the eggs add paprika salt and pepper & another layer of vegan cheese.
Top with turkey bacon bits.
Place back in the oven at 425 for 10 more minutes.
Eating clean & healthy takes effort, planning, and consistency. 🌪
Not only are HEALTHY meals in high demand-
•Healthy FAST meals are what most people look for. 💨
Not only are HEALTHY FAST meals in high demand-
•People want healthy fast meals that TASTE good. 💦
Not only are HEALTHY FAST TASTY meals in high demand-
•People want healthy fast tasty meals that don’t take long to prepare.🍴
Holy shnicker-doodles my fingers hurt after typing all of that. 😅
Seriously though - no one HAS time to prepare a
Titanic Caviar-ish meal every night. 🚢
Everyone is busy - Golly it is 2:14am and I am STILL working!
(I started work at 7:20am yesterday) & need to be up at 4:30am in order to get my workout in 💪 I am not telling you that to complain - in all honestly waking up at 4:30 am is my favorite part of each day...
I over look the early part and think about the fact that 4:30 am is MY time to invest in me & that is what makes it special.
*change mindset to change life
Basically what I am trying to say is MAKE time & INVEST in yourself.
Put you first boo-boo 👑
Hello 2018! - you cute.
There are some food options that match the picky criteria I listed above HOWEVER -
If you’re ONLY willing to eat healthy when things are ALWAYS fast, quick, easy, and don’t require cooking....
⚡️news flash ⚡️
⚡️you are no longer with us...⚡️
⚡️you’re in heaven. 🙌⚡️😉
You have to put forth effort.
I am giving YOU a sneak peak into a few healthier, fast, tasty and easy prep meals that are great.
Meals below require mouth + chewing 🔥
Toasted Ezikiel Bread
Hard Boiled Egg
1 piece chicken cubes
5 grapes cut in half
2 tbsps slivered almonds
1/2 stalk celery
little/light mayo or mayo alternative
Salt and pepper
Eat it plain or throw it in a wrap!
0% Fage Greek yogurt
1/3 scoop your fav protein powder
1 tbsp flax
1 tbspn chia
1/4 banana or 1/4 c berries
Option: add peanut butter
Put olive oil on bottom
4 pieces of chicken
Squeeze Juice out of two limes
Sprinkle 1 packet of taco seasoning on top
Dump on one jar of salsa
Cook on high for 4 hours or low for 6-8
Option: Add in corn/Black Beans
Low fat cottage cheese
1/2 tbsp olive oil
Sprinkle on salt pepper and OREGANO
Cut a handful of cherry tomatoes in half
1 scoop protein powder
1 - 1.5 cup unsweetened cashew milk
5 ice cubes
2 slices of pizza
gotchya jk 😅
Although I am a fitness coach, eating clean isn’t a simple breeze for me. I regularly have cravings, fall off track at times, and even have to remind myself to set time aside time to plan & meal prep each week.
Do NOT aim for perfection - no one is perfect.
Focus on DISCIPLINE 💪
discipline is something I work on & focus on building each and every day ❤️
Have a great day & always feel free to shoot me an email!
Everyone LOVES coffee! Well I hope everyone does?! ;)
make sure everything is cold --
3 shots of espresso
2 cups of unsweetened cashew coconut or almond milk (super low in sugars and carbs! yay!)
2 pumps of sugar free sweeter OR liquid stevia
Behind every successful person is a pot of coffee or shot of espresso.
Put Coffee In IceCube Tray
Freeze like its going out of style
When the coffee is completely frozen
12 oz of coconut milk (unsweetened)
6-8 coffee cubes
1 scoop of metabolic butter cookie protein powder
shake like its no body business
^guzzle that down on the way to work and rock the heck out of your day.
Take 6-8 cubes put in glass
I LOVE LOVE LOVE unsweetened coconut milk -- you can use what ever kind of milk you would like for this
I also add sugar free carmel coffee creamer - just a dash of course
and TOP with sugar free rediwhip
and boom goes the dynamite.
God Bless and Have an Awesome Day :)
Share your Coffee Drank and don't forget to hashtag #TeamJesBon so I can see your creation!
best coffee drank wins a prize!
This is the perfect pick-me-up juice. I really enjoy drinking it directly after a workout.
Many people have been commenting that my hair has been growing like crazy -- and honestly it has been! Ladies -- throw the biotin away and crack out a juicer!
- 1 orange
- 1/2 lemon
- 2 medium carrots
- 1/2 inch ginger
^^ such a simple recipe and it makes life so much better!
Juicing is something I have been getting into a bit more lately.
I feel so much healthier drinking all of my vitmains rather than ingesting it in a pill form.
WHICH BTW if you are taking a multi vitamin - put it in water.
If it doesn't desolve --- toss it. Also watch out for fillers like rice flour ect.
You don't want that.
ANYWAYS this isn't about multivitamins this is about my joy for juice!
Keep in mind - juice is a CARB.
If you choose a juice drop the bagle, oatmeal, or what ever carby side you were going to eat.
Or have them both - it is totally up to you!
This is one of my favorite recipes:
- 1/2 beet
- 2 celery sticks
- 2 carrots
- 1/2 red pepper
- 1 orange
- 1/2 inch ginger
- 1/2 lemon
BEST TIME TO HAVE JUICE:
WHY?: During workouts insulin levels may drop (this can cause dizziness) which is why you want to consume foods that are higher on the glycemic index post workout because it will bring your insulin level back to a more stable level.
another tip: if you feel dizzy during your whole workout I encourgae you to put honey in your water. that will also help with insulin levels.
I generrally consume my juice with a lean protein source directly after my workout during myanabolic window!
I am not a big fan of "juice cleanses" because it is something that you cannot do FOREVER -- I always believe if it is something that you cant work into your life forever there is no point in starting it now. Drinking juice every day all day in my opion would be something that would be hard to maintain for a life time. Drinking one juice a day or every other day is more my lingo.
If you try my recipe -- #TeamJesBon and let me know how you like it!