Roasted Pork and Avocado Tortilla Wrap
A sturdy, portable whole-wheat wrap packed with pre-cooked roasted pork tenderloin, creamy avocado, crisp spinach, and pumpkin seeds. Designed to stay fresh without getting soggy during a outdoor hike.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Pre-cooked leftover pork tenderloin should be kept cold until ready to pack in an insulated food bag with an ice pack.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Lay the whole-wheat tortilla flat on a…
- 01
Lay the whole-wheat tortilla flat on a…
Lay the whole-wheat tortilla flat on a clean cutting board or work surface.
Tap card to mark done - 02
Spread the mashed avocado evenly across the…
Spread the mashed avocado evenly across the middle of the tortilla, leaving a 1-inch (2.5cm) border around the edges.
Tap card to mark done - 03
Sprinkle the lemon juice and dried oregano…
Sprinkle the lemon juice and dried oregano directly over the avocado layer.
Tap card to mark done - 04
Layer the fresh spinach leaves evenly over…
Layer the fresh spinach leaves evenly over the spread to create a barrier that keeps the tortilla dry.
Tap card to mark done - 05
Arrange the pre-cooked roasted pork tenderloin slices…
Arrange the pre-cooked roasted pork tenderloin slices in a flat, even layer over the spinach.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Top with pumpkin seeds for extra crunch
Top with pumpkin seeds for extra crunch.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Fold the left and right sides of…
Fold the left and right sides of the tortilla inward over the filling, then roll tightly from the bottom up into a secure wrap.
Tap card to mark done - 08
Wrap tightly in parchment paper or foil…
Wrap tightly in parchment paper or foil and store in a cool rucksack container. Consume within 4 to 6 hours for maximum freshness.
Allow: 4 to 6 hours
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