So, HOW to build Better & Healthier Salad or Wrap Meals that are delicious, satisfying and large enough to constitute a full Meal?
There are few important components to think about when building a Meal. The first is making sure it’s filling, both in size and nutrition. You can’t eat a small bowl of lettuce, tomatoes and carrots and expect to feel satisfied or full an hour later.
Meal needs to be substantial in size and have enough calories to constitute a Meal. Around 500-600 calories is a good place to start.
The second piece of the puzzle is making sure your food is satisfying; have a good mix of macro nutrients – protein, healthy fat and smart carbs, as well as a variety of flavors and textures. Toppings make all the difference.
You can use this little guide below when you’re building your Salad or Wrap
Start with a Base of Fresh Greens
There are a ton of different leafy greens to choose from:
•Romaine
•Mixed Greens
•Arugula
•Spinach
•lettuce
•Kale
Add at Least 3, or more Veggies
Your options are endless with this one. Raw vegetables are great, but if you want to add flavor and make your food extra satisfying have it grilled
Herbs are a great way to boost the nutrition and flavor as well.
Try adding basil, parsley or other fresh herbs
Add a Protein
This one is easy! Pick your favorite healthy protein. Some options include:
• Meat, chicken or turkey
• Tuna
• Fish
• Tofu
• Edamame
• Beans
Add Smart Carbs
Don’t fear carbs! Skip the processed carbs and load your mealwith a serving of whole grain, real food carbs. Aim for 1/3 – 1/2 cup serving.
• Beans and quinoa (they count as both protein and carbs)
• Grains (rice, barley, etc.)
• Fruit (berries, grapes and apples are great, but any type of fruit works)
Toppings to Add Extra Flavor + Texture
This is where the healthy fats come in and there are so many options. The serving should be anywhere from 2 Tablespoons to 1/4 cup.
• Avocado
• Cheese
• Hummus
• Nuts (almonds, walnuts, etc.)
• Seeds (sunflower, pumpkin, etc.)
Dress it Up Healthy
WRAPSODY lite™ House-Made“Lite” Sauces and Dressings areexcellentfor your HealthierSalador WrapMeal.
Healthy“Lite” Sauces (oil base) andDressings (milk base) must be less than 50 calories, under 5g fat and under 5g sugar per serving
Typical serving size:Sauce 1tbsp (0.5 oz/14g);Dressing 2 tbsp(1 oz./28g)
We love good food, A lot of it, Just like you!
Craft and Enjoy Your Own Better & Healthier
Breakfast, Lunch and Dinner!
