Tuesday Foods High Protein Bowl
Looking for a simple way to pack more protein into your day, without complicated prep or hard-to-find ingredients? The Tuesday Foods High Protein Bowl is your answer.
Created for busy schedules and active lifestyles (hello, TAC Fitness community 💪), this vibrant bowl is loaded with plant-based protein from black beans, quinoa, edamame, and tahini. It’s nourishing, energizing, and ready in just 10 minutes.
Whether you're refueling after a workout or building a balanced lunch, this bowl delivers clean ingredients and serious staying power.
Why This Bowl Works for Active Lifestyles
At TAC Fitness, performance starts with smart nutrition. This bowl offers:
- Complete plant-based protein from quinoa
- Fiber-rich black beans for sustained energy
- Edamame for muscle-repairing protein
- Healthy fats from tahini and sesame oil
- Fresh greens for micronutrients and recovery support
It’s balanced, satisfying, and built for strength.
Tuesday Foods High Protein Bowl
Serves: 2
Prep Time: 10 minutes
Ingredients
For the bowl:
- 1 cup canned black beans (from a 15-oz can), drained and rinsed
- 1 cup cooked quinoa
- 1 tablespoon toasted sesame oil
- 1 teaspoon paprika
- 1 red chili, finely sliced
- Zest of 1 lemon
- 3/4 cup shelled edamame, thawed
- 3-4 cups baby spinach, washed and shredded
- Pinch of sea salt
- Optional add-on: shredded rotisserie chicken
For the dressing:
- 2 tablespoons tahini (or almond butter)
- 2 tablespoons soy sauce or tamari
- Juice of 1 lemon
- 1 tablespoon toasted sesame oil
Instructions
Step 1: Build the Bowl
In a large mixing bowl, combine the black beans, cooked quinoa, sesame oil, paprika, sliced chili, lemon zest, edamame, and spinach. Add a generous pinch of sea salt. Toss until evenly mixed. (Add shredded rotisserie chicken if desired)
Step 2: Make the Dressing
In a small bowl, whisk together the tahini, soy sauce (or tamari), lemon juice, and sesame oil until smooth and creamy.
Step 3: Bring It Together
Pour the dressing over the quinoa mixture and stir until everything is evenly coated.
Serve immediately and enjoy!
Make It Your Own
Want to switch it up? Try:
- Adding rotisserie chicken for extra protein
- Topping with avocado slices
- Sprinkling hemp seeds or pumpkin seeds
- Swapping spinach for arugula or kale
Fuel Your Fitness the Easy Way
We love partnering with TAC Fitness because we believe nutrition and training go hand-in-hand. This bowl is proof that healthy eating doesn’t have to be complicated — but let’s be honest… even 10 minutes can feel like a lot on a busy day.
Let Tuesday Foods Do the Work for You
At Tuesday Foods, we prepare balanced, high-protein meals so you don’t have to meal prep, cook, or clean.
- Fresh, nutrient-dense meals
- High-protein options for active lifestyles
- Ready when you are
