Jess King starts her day with protein-packed coffee for energy and brain power.She fuels with colorful, seasonal meals—favoring hearty breakfasts and cooling dinners.For snacks, she keeps it simple with protein shakes, avocados and Uncrustables.
If you’re a Peloton lover, chances are you’ve probably taken a class with Jess King. The former dancer, now Peloton instructor, has inspired thousands of people to improve through movement—and a whole lot of joy.
King recently partnered with Silk, a Danone brand, to promote the launch of Silk Protein, a high-protein, plant-based milk. We sat down with King to talk about what protein means to her and how she fuels her body to stay upbeat. Read on to learn more—from her favorite sneakers to the snack she keeps in her bag.
Can you walk me through what you eat on a regular day?
Being able to enjoy food is important for happiness and mental health. I focus on eating everything, especially carbs, while staying away from heavily processed sugars. I also focus on eating anti-inflammatory foods for longevity.
Number one is my coffee and making sure it has protein in it, so I’m getting the cognitive benefits first thing in the morning and waking my brain up. I usually have it with Silk Protein and So Delicious CocoWhip. I know I’m not in the best mood if I don’t have my CocoWhip in my coffee.
I’m a big fan of a hearty breakfast. I like to eat my biggest meal early in the day: eggs, sausage, bacon, potatoes, toast and avocado.
I usually pack a simple protein for lunch. I’m a big fan of bison meat and beef. Sometimes chicken, though it isn’t really my go-to. I’m Chilena Latina as well, so rice is in everything. I keep veggies simple too, like zucchini or anything easy to cook, but packed with nutrients and flavor.
I really like salads for dinner with red meat and rice. I run really hot, so I try to incorporate cooling foods like cucumbers and a lot of root vegetables to keep me grounded.
I also like to plan my meals so they’re very colorful and seasonal. We just moved out of the city to Long Island, and I’ve been buying produce from local farms. Getting locally grown, sustainable produce has made a big difference. I can taste it, see it and feel it.
Do you usually work out before or after breakfast?
I work out for work, so I work out all day. But if I’m not on the schedule, I usually work out around 10 or 11 a.m., when my kids are out of the house. Then I eat something right after.
What’s your go-to post-workout snack or meal?
The quickest and easiest is a protein shake. I can prep it earlier in the day or the night before. I’ll do protein powder with a bunch of greens, celery, spinach, avocado, berries, coconut water and chlorophyll. I’ll add peanut butter or almond butter if I’m really hungry.
How do you stay hydrated throughout the day, and do you prioritize electrolytes?
I try to make water part of my daily ritual—when I wake up, before a workout, during workouts and after a workout. When I’m instructing, I sometimes forget to drink water because I’m talking so much!
Do you have any favorite snacks you keep in your bag?
Lately, I’ve been stealing my kids’ Uncrustables. They’re easy and have protein and carbs. I keep avocados nearby, too. I like to eat them with salt.
What sneakers do you love wearing?
It depends on what I’m doing. I’ve been loving New Balance for running. For lifting, I’m a Nike Metcon girl. Nobulls are great, too. For lifestyle, Adidas Sambas—especially platform Sambas. They go with everything.
What’s a quick and easy dinner you always have on rotation?
Bison steak, rice, zucchini. That’s it.
Any pantry staples you always have on hand?
Rice and coconut milk—we cook our rice in coconut milk. We also always have eggs, tortilla de arroz [rice tortillas] and homemade chicken soup with celery, carrots, potatoes and farm chicken. Bone broth is also a big part of my diet, especially in cold weather.
If you could eat one food for the rest of your life, what would it be?
Rice. Jasmine white rice. I have a huge aversion to brown rice. (she laughs)
What does eating well mean to you?
It means having an intimate relationship with my body, understanding what she needs and when, and meeting that need.
It’s about focusing on how I’ll feel rather than immediate gratification. In social settings, there can be pressure to indulge or drink, but I focus on the feeling I know I’ll have when I nourish my body.
It’s not about the scale or how I look—it’s about how I feel and how my brain performs. Not skipping meals, not avoiding carbs and making sure I’m nourished.
Editor’s Note: This interview has been edited for clarity and length.
