Turkey & Avocado Spinach Wrap
A satisfying and quick lunch featuring roasted turkey, creamy avocado, and fresh spinach. Perfect for stable energy without the afternoon crash.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
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 HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier 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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
If making this ahead for work, lay the turkey directly on the tortilla first, followed by the spinach, and put the avocado in the center to prevent the wrap from getting soggy.
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
From Your Pantry
Cook along
Instructions
0 of 4 steps complete
Next: Lay the whole wheat tortilla flat on…
- 01
Lay the whole wheat tortilla flat on…
Lay the whole wheat tortilla flat on a clean cutting board or plate. Spread a thin layer of Dijon mustard down the center for extra flavor.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 02
Mash the avocado lightly and spread it…
Mash the avocado lightly and spread it evenly over the mustard. Sprinkle with a pinch of salt and a crack of black pepper.
Tap card to mark done - 03
Layer the fresh baby spinach over the…
Layer the fresh baby spinach over the avocado, then stack the sliced turkey evenly on top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Fold the left and right sides of…
Fold the left and right sides of the tortilla inward by about 1 inch, then roll it up tightly from the bottom. Slice in half and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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