When your weekdays are packed with meetings, deadlines, and commuting, meal prep can be the key to keeping yourself fueled and focused.
Wraps and sandwiches are perfect because they’re quick to assemble, easy to customize, and travel well.
With just a little planning, you can have nutritious and delicious grab-and-go meals ready for the entire week.
Why Wraps and Sandwiches Work for Meal Prep
- Convenience: They require minimal prep and can be made in batches.
- Portable: Perfect for work lunches, picnics, or busy afternoons.
- Versatile: You can mix and match proteins, vegetables, and spreads.
- Balanced Nutrition: Easy to include protein, fiber, and healthy fats.
Meal Prep Tips
- Choose the right bread or wraps: Whole grain, multigrain, or lettuce wraps hold up well and add fiber.
- Prep ingredients ahead: Wash and chop vegetables, cook proteins, and portion spreads in advance.
- Layer smartly: Keep wetter ingredients like tomatoes or cucumbers in the center to avoid soggy bread.
- Wrap tightly: Use parchment paper or reusable wrap to keep sandwiches fresh.
Wrap and Sandwich Ideas
1. Turkey & Avocado Wrap
- Sliced turkey breast
- Mashed avocado with a squeeze of lime
- Spinach leaves
- Whole wheat wrap
2. Mediterranean Veggie Pita
- Hummus spread
- Cucumber slices
- Roasted red peppers
- Feta cheese crumbles
- Whole grain pita pocket
3. Chicken Caesar Wrap
- Grilled chicken strips
- Romaine lettuce
- Shredded Parmesan
- Light Caesar dressing
- Spinach tortilla wrap
4. Egg Salad Sandwich
- Hard-boiled eggs mashed with Greek yogurt or light mayo
- Celery and green onions for crunch
- Whole grain bread
5. Tuna & Veggie Wrap
- Canned tuna mixed with a little olive oil and lemon juice
- Shredded carrots
- Baby spinach
- Whole wheat tortilla
Storage Tips
- Keep spreads like hummus, yogurt, or dressings separate until the morning of to keep wraps fresh.
- Store prepared sandwiches in airtight containers in the fridge.
- If making for several days, freeze wraps without watery vegetables and thaw them overnight.
