All Day Fuel Lunch Recipes
03 — The Send Bowl
Edamame mode: fully activated.
All-day fuel · 20 min · ~25g protein
The meal-prep bowl that packs into a container and eats just as well at the crag as at your desk. Bright, filling, and endlessly riffable.
Ingredients
1 cup cooked quinoa
1 cup shelled edamame (from frozen)
1 cup canned chickpeas, rinsed
1 cucumber, diced
½ avocado, sliced
2 tbsp tahini
Juice of 1 lemon
Salt + pepper
Method
Cook the quinoa (or use leftovers); steam or microwave the edamame.
Whisk tahini, lemon juice, salt, and a splash of water into a dressing.
Pile quinoa, edamame, chickpeas, cucumber, and avocado into a bowl.
Drizzle with the dressing and toss.
Why it works: Quinoa is a complete-protein carb base; edamame and chickpeas push protein past 25g; avocado and tahini bring the healthy fats climbers run on; and lemon's vitamin C boosts iron absorption and supports the collagen your tendons depend on.
04 — Peanut Tempeh Beta Wrap
Sturdy enough to survive the approach.
All-day fuel · 15 min · ~28g protein
The crag lunch that doesn't turn to mush by pitch three. Wrap it tight in the morning and it's still holding together when you finally get a rest.
Ingredients
200g tempeh, sliced into strips
3 tbsp peanut butter
1 tbsp soy sauce
1 tsp maple syrup
1 tsp sriracha (optional)
2 cups bagged slaw (cabbage + carrot)
2 large tortillas
Method
Steam or pan-fry the tempeh strips for 5 minutes until golden.
Whisk peanut butter, soy sauce, maple, sriracha, and 2 tbsp water into a sauce.
Toss the slaw with half the sauce.
Layer tempeh and slaw on tortillas, drizzle the rest, and wrap tightly.
Why it works: Tempeh is one of the most protein-dense plant foods around and gut-friendly from fermentation; the peanut sauce adds satiating fat; and the slaw keeps it crunchy while packing vitamin C. Wrapped tight, it survives a full day in the pack.
