This is the turkey avocado wrap from our “GLP-1 Friendly High-Protein Wraps” pin. It needs no cooking, and you can cut it in half and eat one half now and one later.
Makes: 1 serving (1 large wrap) · Time: about 10 minutes · Protein: about 39 g per serving
Ingredients
- 1 large (10-inch) whole wheat tortilla (about 64 g)
- 5 oz (140 g) sliced lower-sodium deli turkey breast (about 5 slices)
- 1/4 avocado (about 35 g), sliced
- 1 cup baby spinach (30 g)
- 3 thin slices tomato (about 40 g)
- 2 teaspoons yellow mustard
- A squeeze of lemon juice
Steps
- Warm the tortilla for 10 seconds in a dry pan or the microwave so it folds without cracking.
- Spread the mustard over the tortilla.
- Layer the spinach, turkey, tomato, and avocado down the middle. Squeeze lemon over the avocado.
- Fold in the sides, roll it up tightly, and cut it in half.
Nutrition per serving
About 39 g protein, 430 calories, 13 g fat, 41 g carbohydrate, 11 g fiber, and 1,550 mg sodium per serving.
We calculated these numbers from USDA FoodData Central values (SR Legacy) for each ingredient at the weight shown. Herbs, spices, and added salt are not counted, so sodium does not include salt you add. Brands differ, so check your labels if you track closely.
Where the numbers come from (USDA food and NDB number, grams counted, protein):
| USDA food | Grams | Protein |
|---|---|---|
| Tortillas, ready-to-bake or -fry, whole wheat (28295) | 64 | 6.2 g |
| Turkey breast, low salt, prepackaged or deli, luncheon meat (07046) | 140 | 30.5 g |
| Avocados, raw, California (09038) | 35 | 0.7 g |
| Spinach, raw (11457) | 30 | 0.9 g |
| Tomatoes, red, ripe, raw, year round average (11529) | 40 | 0.4 g |
| Mustard, prepared, yellow (02046) | 10 | 0.4 g |
| Lemon juice, raw (09152) | 5 | 0.0 g |
Tips for GLP-1 days
- Higher-risk groups: CDC advises people who are pregnant, 65 or older, or have a weakened immune system to avoid deli meat or heat it to 165°F (74°C), or until steaming hot. Sliced home-cooked chicken breast is an easy swap.
- Make ahead: an assembled wrap keeps best for about 1 day. Opened deli turkey keeps 3 to 5 days in the fridge, so prep the fillings for up to 3 days and roll each wrap the day you eat it. Avocado browns once cut.
- Sodium: this wrap has about 1,550 mg of sodium. About 1,080 mg comes from the deli turkey, even the lower-salt kind, and about 330 mg from the tortilla. If you limit salt, use home-cooked chicken breast instead of deli turkey.
- More fiber: add a handful of shredded carrot or cucumber.
For more low-volume meals, see our 7-day high-protein meal plan and the best foods for queasy days. These recipes are general food information, not medical advice. If you cannot keep fluids down, call your prescriber.
