A quick, easy lunch that’s packed with protein, healthy fats and fibre to keep you satisfied throughout the afternoon. Perfect for busy days when you need something nutritious that can be prepared in minutes or you need to take lunch with you.
Approximate nutrition:
- Protein: 30-35g
- Fibre: 8-10g
Ingredients (for 1)
- 1 large wholegrain wrap
- 100g cooked chicken breast, sliced or shredded
- ½ avocado, mashed or sliced
- Large handful mixed salad leaves
- ½ carrot, grated
- ¼ cucumber, sliced
- 1 tbsp hummus
- Squeeze of lemon juice
- Salt and pepper
Method
- Lay the wrap flat and spread with the hummus.
- Top with the salad leaves, grated carrot and cucumber.
- Add the chicken and avocado.
- Season with a little salt, pepper and a squeeze of lemon juice.
- Roll tightly, slice in half and serve with extra salad on the side
Why it’s great in midlife
Many lunches leave us hungry an hour later, especially if they’re heavy on refined carbohydrates and low in protein. This wrap combines lean protein, healthy fats and fibre to help keep energy levels steady and support muscle health. The avocado provides heart-healthy fats, while the vegetables add valuable fibre and nutrients to support gut health and overall wellbeing.
Make it your own
- Add tomato, capsicum or red onion for extra crunch.
- Sprinkle with pumpkin or sunflower seeds for additional fibre and healthy fats.
- Swap the chicken for tuna, turkey or boiled eggs.
- Serve with a piece of fruit for an even more satisfying lunch.