Sip, Scroll, and Learn (Midlife Edition)

Servings: 1
Prep Time: 10 minutes
Cook Time: 0 minutes

When you need something fresh, fast, and protein-packed, this high-fiber crab and veggie wrap is a midlife metabolism lifesaver. It’s crisp, light, and incredibly satisfying, thanks to a combo of lean seafood, gut-friendly veggies, and a fiber-rich tortilla that keeps you full for hours. Perfect for busy days, hormone-friendly lunches, or those afternoons when you want something nourishing without turning on the stove.

Ingredients

• 1 high-fiber tortilla wrap (10-inch)
• 1 can (6 oz) lump crab meat, drained (or 5 oz canned tuna in water, drained)
• 2 tbsp light tzatziki (or 2 tbsp plain 0% Greek yogurt mixed with lemon juice & dill)
• 1 cup shredded romaine lettuce
• 1/2 cup diced cucumber
• 1/4 cup diced tomatoes
• 1/4 cup shredded carrots
• 2 tbsp crumbled lite feta cheese
• 1 tbsp fresh dill, chopped
• 1 tsp lemon juice
• Salt and black pepper to taste

Directions

1. Lay the tortilla flat and spread tzatziki evenly over the surface.
2. Place drained crab meat (or tuna) down the center.
3. Top with romaine, cucumber, tomatoes, and carrots.
4. Sprinkle with lite feta and fresh dill.
5. Squeeze lemon juice over the filling and season with salt and pepper.
6. Fold in the sides and roll tightly.
7. Slice in half and serve.

Nutrition (Approx. per Serving)

• Calories: 380-400 kcal
• Protein: 36-40 g
• Fat: 7-10 g
• Carbs: 28-32 g
• Fiber: 14-16 g