Easy Meal Prep On the Go With Wraps
Sandwiches and wraps are great options for on-the-go nutrition. They are also super easy to prep in bulk ahead of time. Wraps can be enjoyed cold, so you don’t have to worry about warming them up before enjoying them.
Maximize the nutritional value of your sandwiches and wraps by choosing whole-grain bread or wraps and filling them with nutrient-dense proteins & vegetables.
Check out the example recipes below!
Grilled Chicken Caesar Wraps
457 calories | 36g protein per serving | 4 servings (adjust serving number) | Full Nutrition Info | 1 hour 30 minutes
Ingredients
2 tbsps Extra Virgin Olive Oil
1 tbsp Balsamic Vinegar
1 tsp Italian Seasoning
1 lb Chicken Breast (boneless, skinless)
Sea Salt & Black Pepper (to taste)
8 leaves Romaine (chopped)
8 slices Bacon, Cooked (chopped)
1/2 cup Caesar Dressing
4 Whole Wheat Tortilla (large)
Directions
In a large bowl combine the oil, balsamic vinegar, Italian seasoning, and chicken. Season with salt and pepper and mix well. Seal and marinate in the refrigerator for one hour.
Preheat the grill to medium-high heat.
Grill the chicken for eight to 10 minutes per side or until cooked through. Remove and let it rest for ten minutes. Chop into bite-sized pieces.
In a bowl, combine the chicken, romaine, bacon, and caesar dressing. Toss gently to combine.
Place the tortillas on a flat surface and divide the chicken mixture evenly between the tortillas into the center. Roll up tightly into a wrap and enjoy!
Notes
Leftovers Best enjoyed fresh. Ingredients can be refrigerated separately in airtight containers for up to three days.
Serving Size One serving is equal to one wrap.
More Flavor Marinate for up to six hours in the fridge. Add parmesan cheese to the salad mixture.
Additional Toppings Add chopped tomato, avocado and/or red onion.
Gluten-Free Use a gluten-free tortilla.
Dairy-Free Use dairy-free Caesar dressing.
Eggplant & Halloumi Pita Wrap
587 calories | 25g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 25 minutes | Vegetarian
Ingredients
1 tbsp Extra Virgin Olive Oil
1 Eggplant (medium, thinly sliced)
Sea Salt & Black Pepper (to taste)
4 ozs Halloumi (sliced)
1/2 cup Tzatziki
2 Whole Wheat Pita
1 cup Mixed Greens
1 1/16 ozs Pickled Red Onions
Directions
Heat the oil in a skillet over medium heat. Add the eggplant and cook for about five to seven minutes per side or until cooked and browned.
Transfer the eggplants to a plate and season them with salt and pepper. In the same pan, cook the halloumi slices until golden brown, about one to two minutes per side.
Spread the tzatziki over the pita bread. Top with mixed greens, eggplant, halloumi, and pickled onion. Roll tightly into a wrap and enjoy!
Notes
Leftovers Best enjoyed fresh. Refrigerate the ingredients separately in an airtight container for up to four days.
Serving Size One serving is equal to one pita wrap.
More Flavor Add bell pepper, zucchini, and cherry tomatoes.
Additional Toppings Top with feta cheese and fresh dill or parsley.
Gluten-Free Use a gluten-free wrap instead.
Mediterranean Salmon Wrap
355 calories | 39g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 25 minutes
Ingredients
1/2 tsp Extra Virgin Olive Oil
2 tsps Lemon Juice (divided)
1 tsp Shawarma Spice Blend
Sea Salt & Black Pepper (to taste)
10 ozs Salmon Fillet (skinless, cut into large cubes)
1/4 cup Plain Greek Yogurt
1/4 Cucumber (medium, grated)
2 Whole Wheat Tortilla (large)
1/4 cup Cherry Tomatoes (halved)
1 tbsp Cilantro
Directions
Preheat the oven to 400ºF (205ºC) and line a baking sheet with parchment paper.
In a bowl, whisk together the oil, half of the lemon juice, shawarma spice, salt, and pepper. Add the salmon cubes and toss to combine.
Transfer the salmon to the baking sheet. Bake in the oven for 10 to 12 minutes or until the salmon is cooked and browned.
Meanwhile, in a bowl mix together the yogurt, cucumber, remaining lemon juice, salt, and pepper.
Spread the yogurt mixture onto the tortillas. Top with salmon, cherry tomatoes, and cilantro. Roll into a wrap and enjoy!
Notes
Leftovers Best enjoyed fresh. Refrigerate in an airtight container for up to two days.
Serving Size One serving is equal to one wrap.
More Flavor Add lettuce and bell pepper.
Mexican Black Bean Wrap
455 calories | 23g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 10 minutes
Ingredients
1/4 cup Unsweetened Coconut Yogurt
3/4 tsp Taco Seasoning
1 1/2 tbsps Lime Juice
1 tbsp Cilantro
1 cup Black Beans (cooked and rinsed)
1 stalk Green Onion (chopped)
1/4 cup Cherry Tomatoes (chopped)
2 leaves Romaine
1 Whole Wheat Pita
Directions
In a mixing bowl combine the coconut yogurt, taco seasoning, lime juice, and cilantro. Add the black beans, green onion, and tomatoes and stir to combine. Season the mixture with additional lime juice or salt if needed.
Open the pita, add the lettuce, and top with the black bean mixture. Roll the pita tightly to close. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days. Assemble just before serving.
Serving Size One wrap is one serving.
Gluten-Free Use a gluten-free pita, tortillas, gluten-free bread, or lettuce wraps instead.
More Flavor Add fresh garlic, red pepper flakes, or hot sauce.
Additional Toppings Salsa, avocado, cheese, or jalapenos.
No Coconut Yogurt Use plain yogurt or Greek yogurt instead.
Roasted Red Pepper, Chicken & Pesto Wrap
367 calories | 32g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 35 minutes
Ingredients
4 ozs Chicken Breast
1/2 Red Bell Pepper (sliced)
1/2 tsp Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
1 Whole Wheat Tortilla
1 tbsp Pesto
1/2 cup Baby Spinach
Directions
Preheat the oven to 400°F (205°C). Place the chicken and red pepper on a baking sheet and drizzle with oil. Season with salt and pepper to taste. Bake for 25 minutes, then slice the chicken into thin strips.
Place the tortilla on a plate and spread the pesto in a thin layer on top. Add the sliced chicken, red pepper, and spinach. Fold in the sides of the tortilla and roll it up. Slice the wrap in half if desired. Enjoy!
Notes
Leftovers Best enjoyed immediately. Ingredients can be refrigerated separately in airtight containers for up to three days.
Serving Size One serving is equal to one wrap.
Additional Toppings Goat cheese and/or fresh herbs.
Make it Vegan Use tofu or tempeh instead of chicken.
Gluten-Free Use a gluten-free tortilla instead.
