The Mediterranean diet, which is rich in plant foods and monounsaturated fat, is touted as being able to lower the risks of heart disease and type-2 diabetes. With 20% of your daily iron, this wrap proves that you don’t need beef, chicken, or fish to prevent fatigue associated with iron-deficiency anemia. The complex carbohydrates in the hummus and tabbouleh will restock your stores of glycogen, the form of energy in the muscles and liver that fuels your workouts. What’s more, you satisfy about 25% of your daily fiber requirement, which, along with plenty of fluids, helps keep you regular.
Ingredients (makes 1 serving):
1 7- to 8-inch sundried tomato basil wrap
1/4 cup prepared hummus
1/4 cup prepared tabbouleh
1/2 cup romaine lettuce, chopped
2 tbsp reduced-fat feta cheese
2 slices jarred roasted red pepper, drained and patted dry
Spread the sandwich wrap with the hummus. Spoon the tabbouleh lengthwise down the middle of the wrap. Top the tabbouleh with lettuce, cheese, and red pepper. Roll, cut in half, and serve.
Nutrition Facts (per serving): 522 calories, 14g protein, 55g carbohydrates, 8g fiber, 18g fat, 4g saturated fat, 8mg cholesterol, 1,010mg sodium