With just a few whole ingredients and some quick prep, you can create flavorful wraps that are ready to grab and go—perfect for lunchboxes, workdays, or busy evenings.
Here’s how to meal prep wraps that are both simple and satisfying.
1. Choose a Wholesome Wrap Base
Start with a wrap that fits your clean eating style. Some great options include:
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Whole grain tortillas
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Sprouted grain wraps
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Collard greens or large lettuce leaves
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Brown rice paper or coconut wraps
Look for varieties with minimal ingredients and no added sugars or preservatives.
2. Prep a Variety of Fillings
Mix and match fresh ingredients that store well and offer texture and flavor. Consider prepping:
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Proteins: grilled chicken, tofu, hard-boiled eggs, black beans, or hummus
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Veggies: sliced cucumbers, shredded carrots, bell peppers, spinach, or avocado
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Grains: quinoa, brown rice, or bulgur for extra heartiness
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Spreads: hummus, tahini, or mashed avocado for moisture and flavor
Keep each ingredient in its own container so wraps stay fresh until you’re ready to assemble.
3. Wrap and Roll Smart
If you’re assembling wraps in advance, layer spreads first to help hold everything together, then add grains, proteins, and veggies. Roll tightly and wrap in parchment paper or foil to keep them secure.
Tip: If using delicate greens or juicy fillings, consider assembling wraps the night before or storing the wrap and fillings separately to avoid sogginess.
4. Store for Grab-and-Go Meals
Keep prepped wraps in the fridge in airtight containers. They’ll stay fresh for 2–3 days, depending on ingredients. Pack them with a side of fresh fruit, a handful of nuts, or a small dipping sauce for a balanced meal.
5. Flavor Ideas to Try
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Mediterranean Wrap: hummus, cucumbers, olives, tomato, spinach, and quinoa
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Southwest Wrap: black beans, corn, bell peppers, avocado, and a squeeze of lime
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Rainbow Veggie Wrap: shredded carrots, red cabbage, hummus, sprouts, and grilled tofu
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Egg Salad Wrap: mashed hard-boiled eggs with mustard and greens in a sprouted tortilla
