Name: Plant-Based Protein Bowl for Calisthenics
Prep time: 20 min
Cook time: 30 min
Total time: 1 h 10 min
Yield: 4
Cuisine: Plant-Based
Ingredients: ¼ cup tahini; ½ tsp ground cumin; 1 (15-oz) can black beans, drained and rinsed; 1 block (14–16 oz) extra-firm tofu, pressed and cubed; 1 cup dry quinoa (yields ~3 cups cooked); 1 large sweet potato, cubed; 1 small garlic clove, minced; 1 tbsp avocado oil; 1 tbsp cornstarch; 1 tbsp low-sodium soy sauce or tamari; 1 tbsp maple syrup or agave; 2 avocados, sliced; 2 cups mixed greens (spinach, arugula, kale); 2 tbsp water (to thin); 3 tbsp fresh lemon juice; Fresh cilantro or parsley for garnish; Salt & black pepper, to taste

This powerhouse plant-based protein bowl is loaded with crispy tofu, quinoa, black beans, roasted sweet potato, avocado, and fresh greens, all drizzled with a creamy tahini-lemon dressing. High in complete plant protein, complex carbs, and healthy fats, it’s the perfect recovery dinner for calisthenics athletes building lean muscle naturally.

Why You’ll Love This Recipe

This plant-based protein bowl is the ultimate healthy dinner idea for calisthenics athletes who want to fuel performance and recovery without animal products. It delivers over 35g of complete plant-based protein from tofu, quinoa, and black beans, plus sustained complex carbs from sweet potato and quinoa to replenish glycogen after intense pull-ups, dips, and handstands. The avocado and tahini provide heart-healthy fats for joint support and hormone balance, while the rainbow of vegetables floods your body with anti-inflammatory antioxidants, fiber, and micronutrients. It’s naturally vegan, gluten-free, macro-balanced, incredibly satisfying, and tastes restaurant-level delicious. Quick to prep, beautiful to serve, and leaves you feeling light yet powerfully fueled—this bowl supports lean muscle gains, faster recovery, and peak performance without ever feeling like “diet food.” Your body (and taste buds) will thank you every time!

Recipe Tips and Tricks

Press the tofu for at least 20 minutes (or use a tofu press) for the crispiest texture.
Toss tofu in cornstarch before baking or air-frying for extra crunch without oil.
Roast sweet potatoes at high heat for caramelized edges and maximum flavor.
Make the dressing ahead—it thickens beautifully in the fridge and gets even tastier.
Prep components in advance for ultra-fast assembly during busy training weeks.
Warm the quinoa and beans slightly before assembling for a more comforting bowl.

Yield: 4 Servings

Plant-Based Protein Bowl for Calisthenics

High-protein vegan bowl with crispy tofu, quinoa, black beans & tahini dressing—perfect calisthenics recovery dinner!

Prep Time 20 minutes

Cook Time 30 minutes

Additional Time 20 minutes

Total Time 1 hour 10 minutes

Ingredients

¼ cup tahini
½ tsp ground cumin
1 (15-oz) can black beans, drained and rinsed
1 block (14–16 oz) extra-firm tofu, pressed and cubed
1 cup dry quinoa (yields ~3 cups cooked)
1 large sweet potato, cubed
1 small garlic clove, minced
1 tbsp avocado oil
1 tbsp cornstarch
1 tbsp low-sodium soy sauce or tamari
1 tbsp maple syrup or agave
2 avocados, sliced
2 cups mixed greens (spinach, arugula, kale)
2 tbsp water (to thin)
3 tbsp fresh lemon juice
Fresh cilantro or parsley for garnish
Salt & black pepper, to taste

Instructions

Press the tofu! Wrap tofu in a clean towel, place a heavy object on top, and let it drain for 20 minutes—this makes it super crispy!
Season the tofu! Cut tofu into bite-sized cubes, toss with cornstarch and soy sauce until evenly coated.
Bake the tofu! Preheat oven to 400°F (200°C). Spread tofu cubes on a parchment-lined baking sheet and bake 25–30 minutes, flipping halfway, until golden and crispy.
Cook the quinoa! Rinse quinoa, then cook in 2 cups water or vegetable broth according to package directions (about 15 minutes)—fluff and set aside.
Roast the sweet potato! Toss sweet potato cubes with ½ tbsp oil, salt, and pepper—roast at 400°F for 20–25 minutes until tender and caramelized.
Warm the beans! Rinse and drain black beans, then warm gently in a small pot or microwave with a splash of water.
Make the dressing! In a small bowl or jar, whisk tahini, lemon juice, water, maple syrup, minced garlic, cumin, salt, and pepper until smooth and creamy—adjust consistency with more water if needed.
Assemble the base! Divide warm quinoa among 4 bowls as the hearty foundation.
Load up the goodness! Arrange crispy tofu, roasted sweet potato, warm black beans, sliced avocado, and a handful of mixed greens beautifully over the quinoa.
Finish with flavor! Drizzle generously with tahini-lemon dressing, sprinkle with fresh cilantro or parsley, and dig in—feel the plant-powered muscle-building magic in every bite!

Notes

Delivers ~35–40g plant-based protein per serving—perfect for lean muscle gains.
Naturally vegan, gluten-free (use tamari), and packed with anti-inflammatory ingredients.
Ideal for meal prep: Cook quinoa, tofu, and sweet potato ahead and assemble fresh each day.

Nutrition Information

Yield

Serving Size

1
Amount Per Serving Calories 489Total Fat 26gSaturated Fat 4gUnsaturated Fat 22gSodium 279mgCarbohydrates 53gFiber 15gSugar 7gProtein 17g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

Ingredients Notes

Extra-firm tofu: Excellent source of complete plant protein (about 10–12g per 100g) and low in fat—pressing removes water for better texture.
Quinoa: One of the few complete plant proteins with all essential amino acids, plus fiber and magnesium for muscle function.
Black beans: Add extra plant protein, fiber, and iron—great for oxygen delivery during workouts.
Sweet potato: Complex carb powerhouse rich in beta-carotene, vitamin C, and potassium for muscle recovery.
Avocado: Provides monounsaturated fats and potassium—supports hormone production and reduces inflammation.
Tahini: Creamy sesame paste base for the dressing—rich in calcium, healthy fats, and a nutty depth of flavor.

Variations and Substitutions

Higher protein: Add edamame, tempeh, or a scoop of hemp seeds/chia seeds.
Different base: Swap quinoa for farro, brown rice, or cauliflower rice (lower carb).
Extra veggies: Include roasted broccoli, zucchini, bell peppers, or kale.
Spicy kick: Add sriracha, chili flakes, or fresh jalapeño to the dressing.
Creamier dressing: Blend in 2–3 tbsp plain plant-based yogurt or coconut milk.
Nutty crunch: Top with toasted pumpkin seeds, sunflower seeds, or crushed cashews.
Mediterranean twist: Add olives, cherry tomatoes, cucumber, and swap tahini for hummus-based dressing.

Storage Options

Store components separately (tofu, quinoa, beans, roasted veggies) in airtight containers in the refrigerator for up to 4 days. Avocado and dressing best added fresh. Reheat quinoa/beans/veggies gently in microwave or skillet. Freezes well (without avocado/dressing) for up to 2 months—thaw overnight and reheat.