Turkey and Dairy-Free Cheese Sub Wrap
A quick, satisfying sub wrap filled with sliced turkey breast, crisp romaine, and dairy-free cheese with zesty deli mustard.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Katie + Lila
Katie 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 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
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The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 7 steps complete
Next: Lay one gluten-free wrap flat on a…
- 01
Lay one gluten-free wrap flat on a…
Lay one gluten-free wrap flat on a clean cutting board or plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 02
Spread 1 tablespoon of olive oil mayonnaise…
Spread 1 tablespoon of olive oil mayonnaise and 1 tablespoon of deli mustard evenly across the center of the wrap.
Tap card to mark done - 03
Layer 140 grams of sliced turkey breast…
Layer 140 grams of sliced turkey breast along the middle third of the wrap.
Tap card to mark done - 04
Place 1 dairy-free cheese slice directly over…
Place 1 dairy-free cheese slice directly over the sliced turkey.
Tap card to mark done - 05
Top with 2 crisp romaine lettuce leaves
Top with 2 crisp romaine lettuce leaves.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Fold the bottom edge of the wrap…
Fold the bottom edge of the wrap upward over the filling, tucked firmly, then fold in the sides and roll tightly into a sub-style wrap.
Tap card to mark done - 07
Slice diagonally with a sharp knife and…
Slice diagonally with a sharp knife and serve immediately, or wrap tightly in parchment paper for lunch on the go.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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