Gentle Turkey and Avocado High Fiber Wrap
A light, gut-friendly lunch wrap packed with sliced lean turkey, velvety avocado, and crisp cucumbers. Wrapped in a high-fiber tortilla, it provides steady protein without feeling heavy before dinner.
Prep
10 min
Cook
0 min
Total
10 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 HealthDigestive 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
Comfortably 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
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
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Choose a mild, unseasoned deli turkey or leftover roasted turkey breast to keep it extra gentle on your stomach.
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 the high-fiber tortilla flat on a…
- 01
Lay the high-fiber tortilla flat on a…
Lay the high-fiber tortilla flat on a clean cutting board.
Tap card to mark done - 02
Spread the smooth avocado evenly across the…
Spread the smooth avocado evenly across the center of the tortilla, leaving a 1-inch (2.5cm) border around the edges.
Tap card to mark done - 03
Layer the sliced turkey breast evenly over…
Layer the sliced turkey breast evenly over the avocado layer.
Tap card to mark done - 04
Top the turkey with the sliced cucumber…
Top the turkey with the sliced cucumber and fresh baby spinach.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Sprinkle with a pinch of salt and…
Sprinkle with a pinch of salt and black pepper.
Tap card to mark done - 06
Fold the sides of the tortilla inward…
Fold the sides of the tortilla inward over the filling, then roll tightly from the bottom up to seal the wrap.
Tap card to mark done - 07
Slice diagonally in half with a sharp…
Slice diagonally in half with a sharp knife and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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