sandwich wrap with vegetables

Make It Healthy and Easy To- Go

/t happens a lot – I need to be heading somewhere during lunch. There’s no time for a sit-down meal a99nd I am really hoping to avoid the fast-food trap. Don’t get me wrong, a juicy burger or cheesy burrito can taste oh-so-good sometimes. They may not be a healthy, common sense approach to food, but there’s something about the taste, the grease, and the quick-and-easy, down-and-dirty business of picking your food up from a window. But I can’t go there. I can’t.

So, that leaves me with very few options. I’m really not a P-B-and J kind of gal either, and I can’t survive on an apple for the day. So what’s a person to do when they know they need a healthy  meal that’s fast to make, easy to eat on the go, and tastes great? They have to have a fresh perspective, take that common sense approach to food, and wrap it up.

The go-to option for on-the-go

Yes, a wrap sandwich is probably one of the best little portable meals that you can make. And talk about allowing for a diverse array of new flavors and goodies to pack up for your meal on the run! It’s kind of a “no-brainer” to make a wrap because honestly, anything goes.

Have a bunch of veggies and other items in your fridge that been to be eaten? Wrap them. Have meats and cheeses and half-empty jars of jellies, sauces or other condiments that are feeling ignored? Wrap them. Here are a few tips and different ideas to get you started on your way to eating healthy and enjoying new flavors.

The wrap

You can start with any type of wrap you prefer, whether it’s a whole wheat tortilla or flatbread wraps.. The choice depends on your tastes and the ingredients. One thing to be mindful of when creating your wrap is not to make a giant log. Most wraps are quite sizeable and you can probably get away with rolling it up, cutting it in half, and saving some for the next day (another reason these are so convenient!) Don’t forget that you can also use a large leaves of lettuce as a wrap – a fresh perspective and a healthy choice!

The spreads

OK, no one wants to have to choke down a dry sandwich just because they are concerned about a mess. Using spreads that are thick enough not to run out the bottom of a poorly folded wrap is your best bet. And remember, you don’t need to slather it all over your rolled up masterpiece. Save yourself some calories and the need for a bib and use just enough to thinly coat your wrap and don’t go all the way to the edges.

The ingredients

Here’s where you can get creative. If you like it, you can wrap it… for the most part. Do make a conscious decision to use healthy ingredients and not to overload your roll. Take that common sense approach to food and include a few servings of your daily requirements for veggies, add a protein, and if you like, some dairy.

Ideas to wrap your head around

If you want  something other than the typical meat, cheese, lettuce,and tomato with mayo wrap idea, then consider combinations like these:

Quinoa, chickpeas, dried cranberries and/or raisins, chopped walnuts, and a light spread of olive oil and Dijon mustard in a whole wheat wrap. It’s vegan and packed with protein.

Or how about taking your favorite salad and wrapping it up? Thicken the dressing or use a creamy one – just make it a very light pour.

Veggie burgers rolled with avocado, tomato and hummus are healthy, filling and easy.

Make chicken salad with a plain yogurt and apple cider vinegar mix instead of mayo and wrap it up in a large leaf. Collard greens, spinach, or romaine are a good partner for this one.

Need something convenient for the morning? Wrap up egg whites, spinach, mushrooms and some feta cheese and you have a healthy start to your day.

Heading into fall, try this slight twist on the traditional turkey sandwich:

This one takes prep the night before, but the effort is well worth it for anyone looking for a vegetarian wrap with new flavors:

Let’s wrap it up

So, as you can see – you can go the fast route and throw in whatever is ready to go from your fridge or you can do a little prep work the night before. The key is creating a reasonable portion of something that can be eaten anywhere. It’s a common sense approach to food that will have you eating healthy and enjoying new flavors on the go.

If you have a moment and want to get ready- made, order one of the delicious sandwiches online from Atlanta Bread at

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