Chicken Cheddar and Spinach Lunch Wrap
A quick whole wheat wrap stuffed with sliced chicken, sharp cheddar, crisp spinach, and juicy cherry tomatoes. Designed to pack easily for a caravan holiday or a day out walking.
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
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
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
Knife and cutting board
Time saver
To prevent a soggy wrap when packing ahead, place the spinach directly onto the wrap first to act as a moisture barrier between the wrap and tomatoes.
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 whole-wheat wrap flat on a…
- 01
Lay the whole-wheat wrap flat on a…
Lay the whole-wheat wrap flat on a clean cutting board or sheet of parchment paper.
Tap card to mark done - 02
Layer the fresh spinach leaves across the…
Layer the fresh spinach leaves across the center of the wrap, leaving a 1-inch (2.5cm) border along the top and bottom edges.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Arrange the cooked chicken breast and cheddar…
Arrange the cooked chicken breast and cheddar cheese evenly over the spinach.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Scatter the halved cherry tomatoes on top…
Scatter the halved cherry tomatoes on top of the chicken and cheese.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Fold the bottom and top edges of…
Fold the bottom and top edges of the wrap inward over the filling.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Roll the wrap tightly from left to…
Roll the wrap tightly from left to right around the filling to create a firm cylinder.
Tap card to mark done - 07
Cut diagonally in half with a sharp…
Cut diagonally in half with a sharp knife and wrap tightly in foil or parchment paper for easy packing.
Tap card to mark done
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