This quinoa, white bean Mediterranean wrap proves you don’t need meat to have a filling lunch.
I’m getting so sick of chicken. While there are countless ways to prepare it, I’ve found myself no longer interested in any of them. Instead, Bry and I have been getting our protein fill without the meat thanks to a few pantry-staples that are awesome, meatless sources of protein.
While I fully believe you can have a healthy diet without going vegetarian, after all many fish are excellent sources of omega-3 fatty acids, lean beef a great source of iron and B12, and poultry is so lean as well as versatile. But many Americans eat an excessive amount of meat and tend to get in the mindset that a meal isn’t a meal without it.
“Flexitarian” is a new term you may have seen on various media outlets and for good reason: countless studies have shown that a diet high in fruits, vegetables, beans/legumes, and whole grains significantly reduces your risk of many chronic diseases and many forms of cancer. Essentially, a flexitarian is someone who does eat meat, but aims to have a couple meatless meals throughout the week with a focus on really bumping up the vegetable and fiber intake.
So why go meatless?
There are many more reasons people choose to cut back on their meat consumption, such as animal welfare, but the point is that we can all benefit from trying to eat at least one or two meatless meals/week.
Now, let me point out that meatless does not mean no-protein. While I’m sure we’ve all been guilty of just having a bowl of cereal for dinner (my go-to comfort food) or a bowl of white pasta with jarred red sauce, it’s important to aim for balanced meals the majority of the time. So if you aren’t adding in meat, fish or poultry, where is the protein coming from? Here’s a list of some of my go-to’s, but in no way is this a comprehensive list:
This veggie wrap uses two plant-based proteins that we always keep in our pantry: quinoa and beans. Both are very shelf-stable and versatile. To save money, buy your quinoa in bulk and use dried beans rather than canned.
For a sauce, I whipped up a batch of tzatziki sauce from my previous Mediterranean flatbread pizza, which also has a protein kick thanks to the Greek yogurt!
To make my life easier, I assembled a week’s worth of lunches on Sunday so each night all I had to do was grab a wrap from the fridge and put it in our lunchboxes along with some fruit and energy bites. Healthy, easy, and (most importantly) filling!
So here’s a toast to going meat-free at least once this week!
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I am so with you on being sick of chicken! I feel like it’s always been my fallback ingredient when I just can’t think of anything else to cook. This looks AMAZING and I just bought some quinoa and will definitely be making this!
Thanks Brynn! Let me know what you think or any changes you make 🙂