9. Whole-Wheat Wrap With Lean Protein and Avocado
A sandwich wrap is one healthy meal you can eat right out of your hands.
Start with a whole-wheat tortilla or pita (look for one with no more than 30 g of carbs). Spread it with 1 tbsp of hummus or pesto, then add 3 oz of a lean protein of your choice. Feel free to go crazy with veggies like lettuce, tomatoes, cucumbers, bell peppers, and shredded carrots. Top with a few slices of avocado.
Optional: Pair your wrap with a small piece of fruit. Aim for a tennis-ball-sized apple, 1 cup of chopped cantaloupe, or 1¼ cup of strawberries, Kimberlain says. This will add roughly 50 to 100 calories and 15 to 20 g of carbs to the totals below.
Calories 268.4
Carbs 26.9 g
10. Burrito Bowl With Beans, Rice, and Lean Protein
Burrito bowls make a versatile, tasty lunch.
“For the base of the bowl, I always recommend starting with a whole grain and beans,” Kimberlain says. Mix ½ cup of beans (black beans or kidney beans are always good choices) with 1/3 cup of brown rice. Add 3 to 5 oz of lean protein like grilled chicken, tuna, lean ground turkey, or tofu. Throw in as many nonstarchy veggies (lettuce, spinach, and salsa are all great options) as you’d like. Top everything with a dollop (roughly 1 tbsp) of plain nonfat Greek yogurt in place of sour cream, a squeeze of lime, and a sprinkle of chopped cilantro.
Or whip up some homemade crema, courtesy of Kimberlain: Mix 1 avocado, ¼ cup of nonfat plain Greek yogurt, juice from half a lime, and a sprinkle of chopped cilantro. Thinly spread a third of the mixture all over the wrap to make sure you taste it in every bite, she says. This will add roughly 105 calories and 7 g of carbs to the totals below.
Calories 290
Carbs 40.7 g