Here’s a weekday meal hack: Buy a package of corn or flour tortillas for the week and commit to wraps Monday through Friday. Don’t worry — this doesn’t have to mean the same recipe every day. You can change it up with Southwestern wrap recipes, a take on Cobb salad, and lots more.
Southwestern Breakfast Wrap
Makes 1 serving
Prep: 10 min Cook: 8 min
Ingredients
1 egg plus 2 egg whites, beaten
Cooking spray
⅓ cup canned low-sodium pinto beans
1 15 cm yellow corn tortilla
2 Tbsp shredded part-skim mozzarella cheese
Dash of hot sauce
Instructions
Scramble eggs in pan sprayed with cooking spray. Heat beans separately in microwave for about 30-45 seconds. Spread beans onto tortilla, then fill with eggs, cheese, and hot sauce.
Nutrition Information
Calories: 255; Total fat: 9 g; Saturated fat: 3 g; Sodium: 428 mg; Cholesterol: 171 m; Total carbohydrates: 23 g; Fibre: 4 g; Sugars: 2 g; Protein: 21 g; Potassium: 333 mg
Tip: Swap the egg and egg whites for ½ cup chopped firm tofu sautéed with ⅛ teaspoon turmeric (for yellow color) if desired. Serve with 1-2 cups of your choice of non-starchy vegetable or side to help complete a balanced meal.
Chicken, Grape, and Walnut Wrap
Makes 1 serving
Prep: 5 min
Ingredients
85 g cooked skinless chicken breast, diced
¼ cup plain 2% Greek yogurt
¼ cup grapes, halved
2 Tbsp chopped walnuts
Salt and pepper, to taste
1 25 cm whole grain tortilla
1 cup fresh baby spinach
Instructions
Combine chicken, yogurt, grapes, walnuts, salt and pepper. Wrap chicken mixture in tortilla with spinach.
Nutrition Information
Calories: 467; Total fat: 20 g; Saturated fat: 5 g; Sodium: 436 mg; Cholesterol: 81 mg; Total carbohydrates: 34 g; Fibre: 6 g; Sugars: 9 g; Protein: 38 g; Potassium: 336 mg
Cobb Salad Wrap
Makes 1 serving
Prep: 5 min
Ingredients
3 cups chopped romaine lettuce
1 cup diced tomato
55 g cooked skinless chicken breast, chopped
1 hard-boiled egg, chopped
1 Tbsp crumbled blue cheese
1 strip lean, low-sodium turkey bacon, cooked and crumbled
1 25 cm whole grain tortilla
Instructions
Toss together lettuce, tomato, chicken, egg, cheese, and bacon until well combined. Wrap in tortilla.
Nutrition Information
Calories: 454; Total fat: 19 g; Saturated fat: 7 g; Sodium: 510 mg; Cholesterol: 258 mg; Total carbohydrates: 38 g; Fibre: 7 g; Sugars: 9 g; Protein: 31 g; Potassium: 986 mg
Indian Lentil Wrap
Makes 1 serving
Prep: 5 min Cook: 1+ min
Ingredients
½ cup canned lentils, rinsed and drained
½ tsp curry powder
2 Tbsp raisins
¾ cup shredded carrots
¾ cup chopped zucchini
1 15 cm corn tortilla
Instructions
Mix together lentils, curry powder, raisins, carrots, and zucchini and heat for 60 seconds in microwave. Wrap mixture in tortilla and heat for an additional 10-15 seconds.
Nutrition Information
Calories: 240; Total fat: 1 g; Saturated fat: 0 g; Sodium: 377 mg; Cholesterol: 0 mg; Total carbohydrates: 53 g*; Fibre: 8 g; Sugars: 14 g; Protein: 9 g; Add: Potassium: 726 mg
*You may need to adjust carbohydrates, depending on your nutritional needs. Try skipping the tortilla and go bowl style!
Turkey and Cheddar Wrap
Makes 1 serving
Prep: 5 min
Ingredients
2 tsp mustard
2 15 cm whole grain tortillas
115 g sliced turkey
¼ cup 2% fat shredded cheddar cheese
1 cup spinach
½ cup diced tomato
Instructions
Spread mustard on tortillas and fill with turkey, cheese, spinach, and tomato.
Nutrition Information
Calories: 527; Total fat: 14 g; Saturated fat: 3 g; Sodium: 445 mg; Cholesterol: 91 mg; Total carbohydrates: 55 g*; Fibre: 13 g; Sugars: 5 g; Protein: 46 g; Potassium 741 mg
*You may need to adjust carbohydrates, depending on your nutritional needs. (Try using just one wrap!)