Mediterranean Turkey Avocado Wrap
A crisp, satisfying whole-wheat wrap loaded with sliced turkey breast, fresh avocado, spinach, and crunchy cucumber. It comes together in under 10 minutes for an effortless, protein-packed workday lunch.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Jenny + Lila
Jenny 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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 the wrap from becoming soggy when meal prepping ahead of time, place the spinach and turkey against the tortilla and keep the avocado and olive oil in the center.
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: Place 1 whole-wheat tortilla flat on a…
- 01
Place 1 whole-wheat tortilla flat on a…
Place 1 whole-wheat tortilla flat on a clean cutting board or plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 02
Lay 1 cup of fresh spinach across…
Lay 1 cup of fresh spinach across the center of the tortilla to create a base.
Tap card to mark done - 03
Layer 120g of sliced turkey breast evenly…
Layer 120g of sliced turkey breast evenly over the spinach.
Tap card to mark done - 04
Slice 0
Slice 0.5 avocado and 0.5 cucumber into thin strips and place them on top of the turkey.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Drizzle 1 tsp of olive oil over…
Drizzle 1 tsp of olive oil over the ingredients.
Tap card to mark done - 06
Fold in the left and right sides…
Fold in the left and right sides of the tortilla, then roll firmly from the bottom up to enclose the filling.
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 your workday lunchbox.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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