Marta’s Healthy Lunch Wrap

How healthy is it?

This wrap is a great choice for belly dancers like me - it's low in calories, high in fibre from the wholegrain wrap and spinach, and packed with protein from the eggs, making it both nutritious and energising! I feel full but not heavy after one of these.

Below I share what I typically do with the ingredients I use and the tools too. If you don’t have these, then just use what you’ve got and try to slowly incorporate healthier options or find what is best for you.

Ingredients

• Soft Wholegrain Wrap

• 2 Eggs (I love Brother Brother Organics - pick up mine from the Thursday Maryborough Markets)

• Hand full of baby spinach

• Half an Avocado

• Salt & Pepper

• Lemon Squeeze

• Dash of extra virgin olive oil

Note: This time I felt a bit cute and added a tiny bit of cheese and mayo for extra flavour. I don’t do this all the time, but when I made this, I was also making the guys some lunch and I felt they would want a bit more going on in the wrap! I wouldn’t recommend adding these ingredients every time, but it’s certainly okay on the odd occasion. I love adding Alfalfa sometimes too for a fresh crunch!

Method

1. Pop olive oil in a cast iron pan

2. Once heated, crack two eggs

3. Pop your wrap on a plate

4. Gently slice and add your avocado onto the wrap

5. Add your handful of baby spinach

6. Toss on your salt and pepper

7. Add your freshly squeezed lemon juice

8. Scoop the eggs and add them to the top of the wrap

Items

I love to use an avocado that is a bit softer and ripe so that it can squish inside the wrap. I’ve tested a few wraps and I love these Woolworths Wholegrain Wrap’s atm. They are actually SOFT, they actually stay together, they are only about 121 Calories per wrap and they are only $2.40.

What to serve with your Wrap

I usually add a handful of blueberries and some brazil nuts so add to the nutritional value of the meal.

What are the nutrients available in this meal?

When shifting your diet to be healthier, I recmomend just taking it slow and keep it really simple! Below I’ve listed all the good stuff in this dish.

Wrap:

• Wholegrain Wrap:

  • Fibre: Promotes digestive health.

  • B Vitamins (e.g., B6, B12): Support energy metabolism.

  • Iron: Essential for oxygen transport.

• Half an Avocado:

  • Healthy Fats (Monounsaturated fats): Support heart health.

  • Fiber: Aids in digestion.

  • Potassium: Helps maintain fluid balance and muscle function.

  • Vitamin E: Acts as an antioxidant.

• Spinach:

  • Vitamin A: Supports vision and immune function.

  • Vitamin K: Important for blood clotting and bone health.

  • Iron: Vital for energy and oxygen transport.

  • Fibre: Promotes digestive health.

• 2 Medium Eggs:

  • Protein: Essential for muscle repair and growth.

  • Vitamin D: Supports bone health.

  • Vitamin B12: Crucial for nerve function and energy production.

  • Choline: Important for brain health.

Side Dish:

• Blueberries:

  • Antioxidants: Help combat oxidative stress.

  • Vitamin C: Boosts the immune system.

  • Fibre: Supports digestive health.

• Brazil Nuts:

  • Selenium: Supports thyroid function and antioxidant defenses.

  • Healthy Fats: Aid in heart health.

  • Protein: Contributes to muscle maintenance and repair.

This combination of nutrients from your meal and side dish makes it an excellent choice for maintaining energy and overall health!

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Smart Dining | Strategies to Make Healthier Choices While Dining Out

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